3-19-13 Day 1 Tuesday

Weight: 165.2

Meal 1: 1 cup brown rice, 1 chicken thigh, 1 turkey burger, 3 leaves romaine lettuce

Meal 2: Pre WO: 45gm of oatmeal, 35gm protein powder

Meal 3: PWO: 40gm oatmeal, 40 protein powder

Meal 4: 2 grass fed burgers, 1 medium sweet potato, ½ head of romaine lettuce

Meal 5: 1 Cup 0% Greek Yogurt, 2 Scoops muscle milk lite, 2 slices of ezekial bread

Supps: 5000iu Vitamin D, 800mg Magnesium Glycinate, 4gms Beta-Alanine (pre/post wo), 5gms Creatine, 20gms bcaa per-wo

Cardio: 30 min Steady State at 5.0 inc/4.0 spd
Weights: Quads and Shoulders

A1. Close Stance Back Squat Heels elev. 4x10 140lbs
A2. 75 Degree DB OH Arnold Press 4x10 37.5lbs
B1. Rear Foot Elev. Split Squat 3x12 22.5lbs
B2. Standing DB Lateral Raise 3x15 17.5lbs
C1. Leg Ext Drop Set (10reps drop weight, 10reps drop weight, 10reps) 3x30 90,60,30lbs
C2 45 Degree Prone DB Lateral Raise Pinks Up 3x17 7.5lbs