Pull Workout

Meal 1 - Protein shake with 1 cup of oats and 1 1/2 cups of low fat milk with an orange and a cup of tea with one sugar.

Snack - Small low fat yoghurt

Meal 2 - Half a chicken breast with mixed herbs, 1 cup of brown rice and a cup of steamed broccoli. A bowl of natural fruit yoghurt.

Pull workout - 4.00pm
Deadlifts - 105kg for 7, 5, 5
Narrow Grip Pullups - 15kg for 8, 5, 3
BB Rows - 55kg for 8, 5, 4
Seated DB Hammer Curls - 15kg for 8, 5, 3
Seated Side Lateral Raises - 8kg for 8, 6, 4

Meal 3 - Protein shake with 1 cup of oats and 1 1/2 cups of low fat milk with an apple

Meal 4 - Large piece of steak with 3 boiled potatoes and a mixed garden salad

Snack - Boost bar with a cup of tea (no milk, one sugar)

Meal 5 - 1 Cup of brown rice with tuna in springwater

Snack - Protein shake with water