afternoon snack
protein shake

3km walk back from the office

tea
just about to have half a homemade quiche (half for the mrs)
200gm ham, cheese, onion, 6eggs, milk.
gonna also hve 2 peppered steaks (supermarket has an offer on.....ha ha)

evenin snack
4wheatabix with milk

protein shake before bed and liv52, glucosomine, omega3 fish oil