breakfast -
animal pak, vitamin E (my dad kasi free so makan je la)
250ml home squeezed orange juice,
100g of lettuce with raisins, handful of kacang gajus, some grated chese, 2tbsp of olive oil, 2tbsp of italian dressing, 1tbsp of balsamic vinegar,
250ml skim milk

snack -
handful raisins + milk
or
some nuts / eggs
and
1 scoop protein shake with 250ml skim milk

pre-cardio -
glutamine + some ribena

AFTERNOON - 60mins of slow cardio - usually burn 500-700kcals depending on mood but 500kcal is minimum

lunch -
1 scoop protein shake with 250ml skim milk
or
50g of lettuce + 1/4 roast chicken + some nuts

+
perhaps 2-4 hard boiled eggs

snack -
1 tuna sandwich
50g of lettuce

pre workout -
1 tuna sandwich
1/4 chicken
creatine
milk

OR

1/2 chicken
1 can of tuna
creatine

NIGHT - workout

postworkout -
nandos (1/4chicken breast only + peri soup or just 1/2 chicken only) 

or

just some roast 1/4 chicken breast
and will find eggs (depending on availability)

AND
glutamine

supper -

some nuts / eggs and raisins + glutamine