7 miles bike
0900 ABW: 45mins recumbent bike
1530: 60mins basketball (half-court)
Meals
1000: PWO 1 scoop whey
1315: 200g lean turkey mince, banana
1730: PWO pint skimmed milk, coconut water
2030: Lamb neck fillet, Tandoori chicken, fried egg, gnocchi, mayo
2215: 100g 0% Greek yoghurt, 10g flaked almonds, 5g maple syrup, tsp double cream
200g protein
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