Todays Diet:

1st meal: (8:15am) 305cal., 31g carbs, 21g protein, 10g fat
2nd meal: (11:00am) 323cal., 23g carbs, 22g protein, 15g fat
3rd meal: (1:30pm) 180cal., 15g carbs, 14g protein, 1g fat
WORKOUT
4th meal: (4:00pm) 180cal., 3g carbs, 19g protein, 5g fat
5th meal: (7:00pm) 307cal., 9.5g carbs, 40g protein, 10g fat
6th meal: (9:30pm) 138cal., 4g carbs, 27g protein, 1g fat
Totals for today:
1433 calories – 85.5g carbs – 143g protein - 42g fat


Todays Workout (2:30pm - 4:00pm)

10 min. CARDIO (elliptical trainer)

target muscle stretching

SuperSet:
-(DB) Incline Bench Press (4 sets; 15-30lbs per arm; 15-7 reps) alternating with
-(DB) Incline Flys (3 sets; 12-15lbs per arm; 12-10 reps)

10 min. CARDIO (elliptical trainer)

-Pec Deck (3 sets; 40-60lbs; 12-8 reps)

SuperSet:
-(DB) Arnold Press (3 sets; 12-20lbs per arm; 15-8 reps) alternating with
-(DB) Lateral Raise (3 sets; 8-12lbs per arm; 15-8 reps)

10 min. CARDIO (elliptical trainer)

SuperSet:
-Overhead Tricep Cable Extension (3 sets; 40-60lbs; 12-6 reps) alternating with
-Cable Tricep Pushdown (3 sets; 40-60lbs per arm; 12-6 reps)

target muscle stretching in between sets

Total of 30 min. CARDIO

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