Weight: 164.6
Meal 1: 35gms protein shake, 55gms oatmeal
Meal 2: 30gms protein shake, 50gm oatmeal
Meal 3: 2 turkey burgers, 1 white potato
Meal 4: 1 turkey burger, 1 med sweet potato
Meal 5: 1 whole egg, 1 cup egg whites, 2 ezekial bread, 1 slice of cheese
Supps: 5000iu vit d, 1 scoop aminolast, 10gm creatine
Cardio: HIIT (8) intervals 20 sec sprint/2 min recovery 10.7 speed/11.0 incl.
Weight: Back and Tri's
A1: Chin Ups 4x4 45lbs
A2. 20 Degree Close Grip Bench 4x5 165lbs
B1. Seated Row Neutral Med Grip 3x10 145lbs
B2. Decline EX Bar Triceps Ext Med Grip 3x10 80lbs
C1. Lat Pull Down Wide Prone 3x12 145lbs
C2. Rope Pressdowns 3x15 95lbs
D1. One Arm BB Shrug 3x15 50lbs
D2. DB OH French Press 3x12 60lbs
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