What I had today was mostly the same as yeterday and the day before that and so on.
Breakfast: 100g of oats, 100ml semi skimmed milk, 200ml water, 50g fat free yogurt and 15g of whey protein.
Lunch: 130g tuna with 60g of rice and a sesame seed bagel and franks red hot buffalo sauce with a monster ultra.
Dinner: 200g of prawns or 250g of chicken with 150g of rice and franks red hot buffalo sauce with a rockstar zero.
Night time snack, I have 90g of peanut butter palm oil free and if i'm not low on fats I have a bagel.