6 am: 1 whole egg, 5 egg whites, 2 1200mg fish oil
9:30 am: Protein bar 290 cal, 9 g fat, 31 g protein, 23 g carbs
11:45 am: 7 oz salmon, 1 cup brown rice, 1 cup black beans, 2 1200mg fish oil
2 pm: 1/4 cup almonds
4:30 pm: 2 scoops whey protein, 3/4 cups oats, 6 strawberries
6 pm: workout
7:15 pm: Forgot my shake
8 pm: 7 oz salmon, Brown rice, spinach light Italian dressing

Warmups: dips and pushups
Incline DB press: 50x12, 55x10, 60x8, 65x6
Flat BB press: 90x12, 110x10, 110x6, 90x12, 90x10, 50x15
Cable crossovers: 37x12, 50x12, 50x10
DB overhead press: 40x12, 45x10, 45x10, 45x8
Side lateral raises: 15x12, 20x10, 20x8

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