Ran 8km and gym workout this morning.
Loaded about 130g of protein today.
2 servings of whey after the gym, handful of beans, 2 pieces of white breads with teriyaki sauce tuna(small can), to sleep....zzzz.....
Wake up with 1 serving of whey, 1 packet of rice with random stuffs, night 1 can of tuna in water(drained).
How to eat tuna from the can?
1) Go to the sink
2) Open up the can a little bit
3) Pour away the salty water
4) Flush tap water into the can
5) Pour away the water
6) Repeat for a few times till the water is quite cleared when pour out
7) Eat it!

Used to flush the tuna, squeeze it with hand then eat it. But it was too troublesome and too dry. The above method is the best.