Thanks everyone for your help. I’m going to buy the 2nd edition of 531 and have a read through that.
No there’s a door behind me that I use, I wouldn’t trust that ladder at all haha.
It varies but usually goes something like this:
Breakfast 8am - Shake (almond milk, 2 scoops whey protein, banana and 50g oats)
Snack 10:30am - peanut butter sandwich
Lunch 1:30pm - 2 burritos (chicken breast, rice, refried beans, onions, peppers, cheese)
Dinner 6:00pm - Spaghetti bolognese with garlic bread
Snack before bed - apple, crackers and hummus and packet of fridge raiders (basically small pieces of processed chicken)
If I haven’t met 3500 calories by the end of the day, I’ll have a few scoops of peanut butter and wash it down with milk.