Thank you all for your input.
The thing i find is i graze through the day. Roll here, chrisps there etc rather than sit and eat the lot (or most of it) during a break.
Ive realised it helps keep my energy and concentration levels sharper if i do this.
As for the coffee, i actually have 3.5 mugs of strong white coffee a day. 1 when i get up and my flask holds 2.5 mugs.
Maybe a large costa once a week if im on a long run. But no more than that as it can affect sleep and £££.
Usually have a litre of water with me that i may or may not drink. Depending on thirst.
Only drink water in the evenings.
Im off this week but will address my lunch box on Monday.
Exercise is the next thing to look at…
Thanks again
Rich.