RE: Cutting diet - please critque
Drop the quark and oats before the walk, make it a fast walk.
When you stop walking then have the quark and the oats.
10.30am meal not a lot of protein, up protein and fats here.
2.30pm meal add protein, keep apple and peanut butter.
Pre workout, slow release, complex carbs and solid protein an hour to an hour and a half before training.
Up the whey PWO, lose the glucose, add more carbs to PPWO.