Ok, Yea sorry. Here it is :-

1. Muesli + Shake -> 2xProtein, 1xOats, Flaxseed
2. 60g Basmati Brown Rice, 180g Lean Minced Steak, Veg & Chilli Sauce
3. Lucozade & Bananna during gym
4. PWO Shake - 2xProt, 0.5Oats, 0.5Maltodextrin in Pure Ong Juice
5. 2 Wholemeal Bread, 5 Large Egg Whites & 1 Full Egg
6. 4 Whole Meal Bread, 1 Tin Tuna, Extra Light Mayo & Cucumber
7. Chicken Breast
8. Micellar Casein 1.5 Scoops
<< Total Semi-Skimmed Milk for the day = 1.136Litres -> 2 Pints >>

DAY 1 - Workout Day
Each Meal 1 - 8

Kcal Protein (g) Carbs (g) Fibre (g) Fat (g) Sat (g)
709.90 49.55 92.31 12.79 15.72 5.24
654.51 45.33 64.24 7.07 23.96 10.01
523.25 2.94 122.20 2.70 0.74 0.25
460.40 36.08 69.11 2.12 3.99 0.60
406.88 36.95 35.00 2.20 12.21 2.73
655.80 51.81 68.36 4.52 19.38 3.38
178.00 41.00 0.00 0.00 2.60 0.00
138.75 32.74 0.49 0.00 0.19 0.00
556.64 38.62 56.80 0.00 19.31 11.36

Totals & %

4284.13 335.02g 508.50g 31.40g 98.09g 33.56g
35.58% 54.00% 10.42%
11.82oz 17.94oz 1.11oz 3.46oz 1.18oz


Day 2 - Non-Workout Day
1. 3xWeetabix + Shake -> 2xProtein, 1xOats, Flaxseed
2. 200g Sammon (Raw Weight), 300g Baking Pot & Veg
3. 150g Chicken Breast (Cooked Weight), 200g New Pot & Veg
4. Apple, 50g Mixed Nuts, Protein, Oats & Flax Shake
5. Chicken in Red Wine Sauce with Basmati Brown Rice & Veg
6. 200g Salmon (Raw Weight)
7. Micellar Casein 1.5 Scoops
<< Skimmed Milk for the day - 1.136lires or 2 Pints >>

Kcal Protein (g) Carbs (g) Fibre (g) Fat (g) Sat (g)
538.70 48.45 66.65 11.49 8.52 2.20
680.00 51.80 61.90 9.50 23.60 4.60
410.00 45.00 46.80 8.00 5.25 1.60
743.40 50.74 49.84 10.17 37.51 6.29
449.50 40.45 61.32 5.12 4.89 0.62
366.00 39.80 0.00 0.00 21.80 4.40
138.75 32.74 0.49 0.00 0.19 0.00
556.64 38.62 56.80 0.00 19.31 11.36

Totals
3882.99 347.60g 343.80g 44.28g 121.06g 31.07g
42.78% 42.32% 14.90%
12.26oz 12.13oz 1.56oz 4.27oz 1.10oz

Sorry, but when I preview the columns are not lined up correctly so it is a bit of a mess

Thanks