Breakfast:
2 Eggs
2/3 Oatmeal
8oz of Skim, 1 scoop whey, 2 tbsp HWC
Mid Morning:
Greek Yogurt
Apple
14 Almonds
Lunch:
Brown Rice, Peas, Eggs, Chicken
1 1/2 Scoops of Whey in Water
2 Scoops of Waft Mazie
Dinner:
Turkey Burger on 100 cal Bagel
Salad
Sweet Potato
Night Snack:
12oz Skim with HWC
1 Scoop of Whey
Before Bed:
Greek Yogurt & 2 tbsp of natural PB
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Workout: Chest, Tris, Traps
Chest
Flat
125x10
170x8
185x8
215x5
Incline DB
50x8
45x6
45x8
45x6
Pec Dec
70x10
100x7
120x6
Tris:
Ext
60x10
70x8
70x10
80x8
Press Down
100x10
120x7
120x6
Close Grip
135x5
105x6
105x5
Traps DB's
45x12
45x12
65x10
65x10
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