Nigel's Wednesday

• porridge oats with water [3]
• pear [0.5]
• chicken, broccoli, peas and sweetcorn [6]
• apple [0.5]
• chicken and roast vegetable sandwich [4]
• small packet of twisties [2]
• stir-fry vegetables with rice [4]
• apple [0.5]

*** 1 hour gym, 700 kcal burn ***

Total 20.5 gips, no alcohol.