6 am: 1 whole egg, 7 egg whites, 1 cup oats, splenda, and sugar free syrup, 2 1200mg fish oil
9:30 am: 2 scoops whey protein, 3/4 cups oats
11:30 am: 6oz chicken, 3/4 cup brown rice, 3/4 cup green beans, 2 1200mg fish oil
3 pm: 1 can tuna, 1 Tbsp light mayo, 1/4 cup almonds
5 pm: Protein bar 290 cal, 9 g fat, 31 g protein, 23 g carbs
6 pm: workout
7:10 pm: PWO shake 1 scoop whey protein
8 pm: 6oz chicken, 3/4 cup brown rice

I do the following workout as a circuit type training, resting just enough to get some wind into my lungs before moving to the next exercise.

Squats: 140x15, 150x10, 150x10
DB Bench: 60x12, 65x12, 70x8
Lunges: 30 DBx12 each leg, 30 DBx12 each leg, 30 DBx10 each leg
Lat Pull Down: 125x12, 137x12, 137x11
Dead Lift: 140x10, 140x10, 150x10
Shoulder Press: 45x12, 50x12, 55x12

Tonight I learned that in the back of my head I am afraid of heavy weights. Its more about not wanting to hurt myself. I realized though that if I just focus and increase my weights slowly I can really handle the weight.

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