7 am: breakfast large bowl of cereal, such as porridge, muesli or Weetabix half pint semi-skimmed milk plus chopped

ed banana 1-2 thick slices wholegrain bread with olive oil or sunflower spread and honey or jam glass of fruit juice 1 liter fruit squash (concentrated fruit mixes) 8 am: training 1 liter sports drink during training 9.45 am: post-training second breakfast portion of scrambled eggs portion of baked beans 1-2 slices grilled lean bacon portion of grilled mushrooms or tomatoes 2 thick slices wholegrain bread with olive oil spread 1 liter fruit squash 11 am: training 1 liter sports drink during training 500 ml low-fat milkshake after training 1pm: lunch pasta with bolognese or chicken and mushroom sauce mixed side salad fruit 1 liter fruit squash 4 pm: training 1 liter water or sports drink during training 5:30 pm: post-training snack large bowl of cereal with half pint semi-skimmed milk, or 4 slices toast with olive oil or sunflower spread and jam with large glass of semi-skimmed milk fruit 500 ml water 7:30 pm: dinner grilled meat or fish, such as salmon, tuna, chicken, or lean red meat 6-7 boiled new potatoes, large sweet potato or boiled rice large portion of vegetables, such as broccoli, carrots, corn or peas 1 bagel

 1 low-fat yogurt and 1 banana or other fruit 750 ml water and squash 9:30 pm: bedtime snack low-fat hot chocolate with 1 cereal bar 10:30 pm: bed