6 am: 1 whole egg, 6 egg whites, 2/3 cup oats, 1 scoop whey protein, 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, baked potato, about 3/4 cup green 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: PWO shake 1 scoop whey protein
8 pm: 7 oz salmon, baked potato

Warmups: Squats no weight
Barbell squats: 90x15, 140x12, 180x10, 200x6, 220x1
Walking lunges: 40x15 each leg, 40x15, 40x15
Jump squats: 50x15, 60x15, 65x15
Step-ups: 40x12 each leg, 40x12

My legs were shaking by the end and I couldn't do the third sets of step ups.

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