hey guys hope your all doing good... i was thinking about changing my weigh in to fridays if thats ok with all of you.. yo dont have to just stick to monday if you want i dont mind... anyway for this weeks challenge im gonna share with you all what my trainer told me last week...

rule 1) you must drink 2-3 litres of water daily
rule 2) have a multi vitamin with a pint of water half an hour before breakfast
rule 3) you must eat EVERY 2-3 hours
rule 4)you MUST have Protein with every meal includong snacks
rule 5) you must have a non starchy carb with every meal ( Fruit or veg)
rule 6) if you are going to have a starchy carb try have it early in the day or straight after a work out.
rule 7) try stick to the 90% rule
THE 90% RULE IS:
if you are eating every 2-3 hours you will be eating approx 6 times a day..
this adds up to 42 times a week so the 90% rule means you can mess up 4 times that week.... he suggested that i save them 4 times up and use them in one day ...now ladies by messing up he doesnt mean going out and pigging out he means that if i want to have an extra potato or a bar of chocolate to have it just do it in moderation...

Hope this all makes sense ill post examples of my menu for you later...