1. Have some carbs with your first protien drink porridge is best'
2. Drop the cottage cheese have 6 eggs with 2yolks and 2 slices of wholemeal toast
3.Replace the quark with a whey protien drink add a jacket potatoe
4.< Keep this meal> .meal consisting of 40g worth of protein in terms of meat, usually tuna or occasionally chicken be it a pasta salad, tuna mash with veg, tuna pancakes (tuna, eggs and oats), etc.
5.post training>whey protien drink
6. Last meal . 6 eggs 2 yolks. or tin of tuna or whey protien drink, i have a bowl of porridge as well but not everyone likes carbs before bed.
note: you dont need 7 fish oil tabs b4 bed m8.
Just list your meals one to 6 and keep them, two and a half to 3 hours apart. i work shifts and the time of my meals vary. the key is to keep them consistent two and a half to three hours.
4lbs is not a lot m8 just a pound a week is plenty to lose
