Time	Item	Qty	Protein	Carbs	Fat	Kcal
WAKE	Whey	30	23	1	1	117
		Total	23	1	1	117

06:00	Whey	30	23	1	1	117
	Milk Skimmed	300	10	15	3	126
	Oats	20	2	12	2	71
	Blackberries	50	0	3	0	13
		Total	36	31	6	327
			44%	38%	16%
09:00	Whey	30	23	1	1	117
	Milk Skimmed	200	7	10	2	84
	Shredded Wheat	200	5	30	1	149
		Total	35	41	4	350
			40%	47%	10%
12:00	Chicken	120	28	0	2	131
	Broccolli	65	3	1	1	21
	Potato	80	2	14	0	63
	Green beans	50	1	2	0	14
		Total	34	17	3	229
			59%	30%	11%
15:00	Salmon	100	23	0	9	168
	Rice	30	3	22	1	107
	Onion	30	0	2	0	11
	Sweetcorn	50	1	10	0	50
		Total	27	35	10	336
			32%	41%	26%
18:00	Chicken	120	28	0	2	131
	Broccolli	65	3	1	1	21
	Potato	80	2	14	0	63
	Green beans	50	1	2	0	14
		315	34	17	3	229
			59%	30%	11%
PRE GYM	Whey	10	8	0	0	39
	Dextrose	20	0	19	0	75
		Total	8	19	0	114

POST GYM	Whey	40	31	2	1	156
	Maltodextrin	40	0	38	0	152
	Dextrose	40	0	38	0	150
	Creatine	5	0	0	0	0
	L-Gutamine	2	0	0	0	0
	BCAA	2	0	0	0	0
		Total	31	77	1	458
			27%	68%	3%
21:00	Salmon	100	23	0	9	168
	Rice	30	3	22	1	107
	Onion	30	0	2	0	11
	Sweetcorn	50	1	10	0	50
		210	27	35	10	336
			32%	41%	26%
BED	Pure Protein	30	21	1	2	107
		Total	21	1	2	107


		TOTAL	279	278	41	2,601
						2,594[1]
		Ratio	43%	43%	14%	7

Calculated