hi just started a diet that i got from the food dr diet book this is what im eating my overall goal is to put some average muscle and bring bf down to 9% im currently between 15%-19%
08:30 - porridge oats reflex protien shake flaxseed with gorji berries
11:30 - 2 oatcakes with peanut butter and 1 apple
14:30 - 2 slices of brown bread toast with turkey breast and strawberries
17:30 - chicken breast brown rice vegetables
20:00 - pre work out protien shake
post work out protien shake
this tends to be the everyday diet except i change chicken with fish and sometimes change the oatcakes to tuna and brown bread althought im nt a big fan of tuna trying to adjust to it at the moment any advice would be great thanx.