5/17/2023
Weight 202.3
Food-2455cals/328c/20f/234p
Meal1 1c egg whites/1 slice no fat cheese/100g oatmeal/half apple
Meal2 4oz chicken breast/1c rice/green beans
Meal3 4oz chicken breast/1c rice/green beans
Meal4 2 rice cakes pre WO
Meal5 1c egg whites/1 slice no fat cheese/half apple/80g oats
Meal6 popcorn
Training
Legs2
Arsenal squat 90x12/360x10/540x10720x10
Arsenal leg press 360x10/540x10/720x10
Hip abductor 150x15/170x15/180x15/190x15
Hip adductor 130x15/140x15/150x15/160x15
standing calve 200x15/240x15/250x15/280x15
leg extensions 70x12/90x12/90x11/90x10/90x8 plus 2 drops
Cardio
20min incline treadmill post WO