*update*
Meal 1 - 50g protein shake, 4000mg fish oil, 3oz chicken breast, 6 oz steak
Meal 2 - 8oz steak, 3 small tortilla, 3 tbsp sour cream, 3 tbsp thai chili sauce
Snack -
TTL
Protein - 221g
Carbs - 135g
Fat - 88g
Calories - 2266
Goal - 2200 cal/day
Shoulders/biceps/triceps
Press (machine) 112.5x12 2 sets 115x10 115x8
Hammer curl (cable) 27.5x15 27.5x13 22.5x15
Single arm pulldown 22.5x20 24x14 24x12
Cardio
Elliptical 40 mins
Cal 476
Avg HR 160
Avg Spd 6.5
Core
Abdominal crunches x18
Russain twist x22
In/out x16
Crossover crunch x14
Repeat
If those weights are in kilos they're good