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
2 pm: apple
4 pm: 1 can tuna, 1 Tbsp light mayo
5:45 pm: Protein bar 290 cal, 9 g fat, 31 g protein, 23 g carbs
6:45 pm: workout
7:30 pm: PWO shake 1 scoop whey protein
9 pm: 6oz chicken, 3/4 cup brown rice, ran out of spinach dang

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: 110x15, 140x12, 140x13
DB Bench: 55x12, 60x12, 65x10 Personal Best
Lunges: 25 DBx12 each leg, 25 DBx12 each leg, 30 DBx8 each leg
Lat Pull Down: 125x12, 125x12, 137x10
Dead Lift: 140x10, 140x10, 140x10
Shoulder Press: 40x12, 45x12, 50x12 Personal Best

Well there we go. I am happy, pushed a couple personal best today which is nice to see.

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