Weight: 164.0
Meal 1: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 2: PWO: 40gm oatmeal, 40 protein powder
Meal 3: 2 grass fed burgers, 1 small sweet potato, 1/2 cup brown rice
Meal 4: 2 turkey burgers, 1 medium sweet potato, head of romaine lettuce
Meal 5: 1 whole egg, 1.5 cup egg whites, 1 whole wheat wrap, 1 slice of cheese
Supps: 5000iu Vitamin D, 20gms BCAA (peri), 5gms creatine, 800mg magnesium glycinate, 20mg zinc
Cardio: HIIT (8) 20 second sprints with 2 Min Recovery @ 11.0incl/10.5spd
Workout: Chest and Bi's
A1. Bench Press 4x4 200lbs
A2. Standing EZ Bar Curl Sup 4x6 65, 75,75,75lbs
B1. 30 Degree DB Press with Rotation 3x8 60lbs
B2 45 Degree DB 1-1/2 Curls Supinated 3x10 20, 17.5,17.5lbs
C1. 45 Degree decline Cable Fly 3x12 45,40,40lbs
C2 Seated Hammer Curls 3x12 25lbs
D1. Wide Push Ups 3x20 BW
D2. Concentration Curls 3x15 20lbs
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