Time	Item	Qty	Protein	Carbs	Fat	Kcal
WAKE	Whey	40	31	2	1	156
		Total	31	2	1	156
06:00	Whey	30	23	1	1	117
	Milk Skimmed	300	10	15	3	126
	Oats	40	4	24	3	142
	Blackberries	50	0	3	0	13
		Total	38	43	7	398
09:00	Whey	30	23	1	1	117
	Milk Skimmed	300	10	15	3	126
	Shredded Wheat	200	5	30	1	149
		Total	39	46	5	392
12:00	Tuna	130	33	0	1	137
	Rice	50	5	37	1	178
	Mixed Veg	70	3	1	1	23
		Total	40	38	2	337
15:00	Tuna	130	33	0	1	137
	Rice	50	5	37	1	178
	Mixed Veg	70	3	1	1	23
		Total	40	38	2	337
18:00	Tuna	130	33	0	1	137
	Rice	50	5	37	1	178
	Mixed Veg	70	3	1	1	23
		Total	40	38	2	337
PRE GYM	Whey	10	8	0	0	39
	Dextrose	30	0	28	0	113
		Total	8	29	0	151
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
21:00	Salmon	130	29	0	11	218
	Rice	50	5	37	1	178
	Mixed Veg	70	3	1	1	23
		Total	37	38	13	419
BED	Pure Protein	30	21	1	2	107
	Milk Skimmed	0	0	0	0	0
		Total	21	1	2	107
		TOTAL	326	349	38	3,091
						3,040
		Ratio	42%	45%	11%	51