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I get up in the morning and have a cup of coffee with skim milk and splenda. Then work for an hour and a half or so and do a 10-12KM run. Right after the run I have a protein shake with 40 grams whey protein, 1 cup uncooked whole oats, 1 cup skim milk, ice cubes, water and a little cinnamon. Then I work for another hour or so, and go to the gym for an hour. After the gym I have 6 egg whites and 3-4 slices of whole wheat bread (low sugar).
That's my morning routine, Jiu Jitsu and dinner follow in the afternoon/evening.
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