different people react differently to different things, what works best for me is...

wake up = 3 rounds of toast + weetabix in the morning followed by a protein shake

9:45 = 400g of tomato, chicken and herb pasta salad + 300g of chicken breast

dinner : steak, mash + carrots, followed by chocolate cake slice and protein shake

tea : chicken with jacket potato, or roast dinner or gammon and chips....something along those lines...

workout about 7 - 45 mins after working out, protein shake and beans on toast or a little snack beans have quite abit of protein in them!

nurishment drinks i love too. adsa are selling them at 84p by me at the moment. 21g of protein, 500 calories and they taste lurrrvvvvly