lunch
ham and cheese toastys, 4 slices of wholemeal seeded bread

mid afternoon snack
protein shake

tea
wholemeal pasta, quorn, peppers, onions, tomato's, sweetcorn
washed down with pint of milk

evenin snack
tin tuna

protein shake, liv52, glucosomine, cod liver oil, taurine

been dosing up with painkillers and ralgex all day and my back feels alot lot better, so back to the cardio in the morn