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@Hobo
Here is my routine:
Mon: Gym (Deadlifts/Squats/Pull Ups/Bench Press)
Tues: 10km tempo Run
Wednesday: Gym (Squats/Pull Ups/Shoulder press/Bent Over Row)
Thursday: Running (Track Session @Mile End)
Friday: Gym (Deadlifts/Squats/Pull Ups/Bench Press)
Saturday: Hill Repeats (@Springfield Park) Followed by bouldering @The Arch
Sunday: Long run (Normally about 15 miles) followed by a swim (im rubbish at swimming so only about 15 lengths @ London Fields Lido)
Diet
Mon - Fri
Porridge with blueberries and strawberries
Banana
Egg white omelette with baked beans
Strawberry cool smoothie with protein booster from Crussh
Banana
Dinner include from vegetable fajitas, Butternut squash and hallumi salad, Nandos vege wrap with sweet potato mash.
Grapes, strawberries for a sweet end to the day. On gym days I have a protein shake straight after the session and normally a smaller one just before bed.
Weekends I eat pretty much anything.