6 am: 1 whole egg, 7 egg whites, 2/3 cup oats, 2 1200mg fish oil (Better Amy? LOL)
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 corn
2 pm: 1/4 cup almonds
4:30 pm: 2 scoops whey protein, 3/4 cups oats
6 pm: workout
7:15 pm: PWO shake 1 scoop whey protein
8 pm: 7 oz salmon, baked potato, about 3/4 cup green beans

Warmup pushups 4 reps of 10
Incline DB Press: 50x15, 55x12, 60x10, 65x5
Incline Flys: 35x12, 40x10, 45x8
Bentover Rows: 90x15, 100x11, 110x7, 120x5
Wide grip pulldowns: 137x12, 150x5, 150x5 drop set, drop 2 plates go to failure till pulling 50 lbs
DB Overhead Press: 40x15, 45x12, 45x10, 50x8
Side Lateral Raises: 15x12, 20x10, 20x8

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