Weight: 164.4 new scale
Meal 1: 2 turkey burgers, 1 medium sweet potato
Meal 2: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 3: PWO: 40gm oatmeal, 40 protein powder
Meal 4: 2 Turkey Burgers, 1 cup Brown Rice
Meal 5: 1 whole egg, 1.5 cup egg whites, 1 whole wheat wrap, 1 slice of cheese
Supps: 5000iu vitamin d, 20gms bcaa, 800mg magnesium glycinate, 20mg zinc, 5gms creatine
Cardio: 30 minutes steady state on Treadmill @ 4.0 speed/5.0-6.0 incline
Workout: Hams and Calves
A1.Glute Ham Raise 4x10 15lbs
A2. Standing Barbell Calf Raise 4x15 95lbs
B1. DB RDL 3x12 65lbs
B2. Single DB Calf Raise 3x15 7.5lbs
C1. Standing Leg Curl 3x13 45lbs
C2. Seated Calf Raise 3x25 75lbs
D. Back Extensions on GHR 3x20 Bodyweight
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