Went to the gym but didn't really follow any plan today.

5:30 am: raisin bran 2 1200mg fish oil
10 am: 2 scoops whey protein, 3/4 cups oats
1 pm: Cod, 1 cup sweet spuds, corn, 2 1200mg fish oil
3 pm: 1/4 cup almonds
5 pm: Protein bar 290 cal, 9 g fat, 31 g protein, 23 g carbs
6 pm: workout
7:15 pm: PWO shake 1 scoop whey protein
8 pm: Cod, spinach with light Italian dressing

Leg raises 3 sets of 15
Lying Font Kicks 3 sets of 15 each leg
Sit ups on ball: BW+25x15, BW+25x15, BW+25x15
Bentover Rows: 75x15, 75x12, 75x10, 75x8

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