09:40 2 scoops WPI 250ml lite milk 120g mixed berries 15g maple syrup
10:45 1 wrap 55g pastrami 34g tasty cheese
12:30 100g toasted muesli 200ml lite milk 12g psyllium husk
15:20 2 wraps 60g cheese 135g beef mince
17:00 Gym Shoulder Day
Dumbbell OHP 12 x 30, 12 x 30, 12 x 30, 12 x 30kg
Arnold Press 10 x 30, 10 x 30, 10 x 30kg
Dumbbell Lateral Raise 12 x 18, 12 x 18, 12 x 18kg
Dumbbell Y Raise 12 x 18, 12 x 18, 12 x 18kg
Machine Reverse Flys 12 x 35, 12 x 40, 12 x 40kg
Face Pulls 12 x 40, 12 x 45, 12 x 50kg
Shrugs 15 x 60, 15 x 60, 15 x 60kg
20min Cardio
19:11 1 scoop WPI 1 scoop HCP 3g Creatine 3g turmeric 250ml lite milk
20:00 100g Basa fillet 30g Macadamia
Total Calories 2878