Meal 1 - Scrambled eggs (3/4 cup of whites) with a bowl of organic wheat biscuits (5 with low fat milk)
Meal 2 - Risotto (Approx.. 1 chicken breast, 2 cups of brown rice, 1/2 cup of peas and 1/4 can of creamed corn in the serve)
Meal 3 - Footlong turkey sub with all salads, cheese and honey mustard. 1 Medium cappuccino with skim milk and 1 sugar.
Post workout snack - 1 apple and a Nature Valley oats and honey bar
7.30pm Workout - Pull
Deadlifts - 90kg for 11, 9, 7 reps
Wide-grip pullups - 10kg for 9, 4, 4 and bodyweight for 3
Barbell rows - 55kg for 8, 6, 5
Barbell preacher curls (seated) - 20kg for 10, 5, 4
Seated dumbbell side raises - 5kg for 13, 8, 6
Meal 4 - 1 1/2 cups of oats with a cup of low fat milk and 1 can of tuna in springwater
Snack - Bowl of Mundella yoghurt and a tablespoon of natural peanut butter
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