Thanks!


Weight after bf and b.m. = 213lbs

PreWO meal:

Chicken Chili


WORKOUT C

10 min. run.

SQUAT

NWx10x1
50x5x1
130x5x3

PRESS

60x10x1
60x5x1
110x5x3

CHIN-UPS

10lbs x10 x5 x 5

FRONT PLANK

30s.

Post WO shake:

30g whey, 70g waxy maize, 5g Creatine

Post WO meal:

egg white omelet with cheese and salsa, 2 small tomatoes

approx cals for the day: 3100 260g protein