All Dumbbells

1. Shoulder Press
40x10, 50x10, 60x10, 70x8
2. Lateral Raises
20x10, 20x10, 20x10, 25x10
3 Front Raises
20x10, 20x10, 20x10, 25x10
4. Bent Over Lateral Raises (fists forward)
15x10, 15x10, 15x10, 20x8

Cardio- 65 minutes on elliptical (750 calories) HR 150-155bpm
F C P
Meal 1- 6am
4 egg whites 0 0 16
2 whole eggs 10 2 12
½ cup Ezekiel Cereal 1 36 7
1 cup skim milk 0 13 8
2 Lipo6 capsules

Meal 2- 10am Pre-Gym
1 scoop whey 1 3 24
½ cup Irish Oatmeal 2 22 4
2 Nutrex Lipo 6X
2 CEE capsules
Vitamin Pak

Meal 3- 12pm Post Gym
2 scoops whey 2 6 48
1 banana 1 27 1
2 CEE capsules

Meal 4- 1pm
2 slices of Whole Grain Wheat 3 42 10
2 oz Turkey Breast .5 0 10
2 oz Roast Beef 3 0 9
1 slice cheese 5 2 4
Mustard

Meal 5- 4pm
1 can light tuna 1.5 0 35
1 whole grain wrap 4 23 5
mustard

Meal 6- 7pm
1 piece skinless chicken breast 3.Ooz 3 0 27
1/2c brown rice 1 18 2

Meal 7- 9pm

3 Tbspn PB 24 9 10.5
2 cups celery 1 0 4


Totals: 63 206 236.5

Any ideas on how to jack up my protein without altering my carbs and fat?
I'm thinking some nonfat shredded cheese or 1% milkfat cottage cheese. Any thoughts?

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