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, 3 strawberries
6 pm: workout
7:15 pm: PWO shake 1 scoop whey protein
8 pm: 7 oz salmon, baked potato

Warmups ? dips and pushups
Incline DB press: 50x12, 55x10, 60x8
Flat BB press: 110x12, 110x10, 110x7, 130x4
Cable crossovers: 37x12, 50x11, 62x7
DB overhead press: 40x15, 45x11, 50x8, 50x6
Side lateral raises: 15x12, 20x10, 20x8

20 min HIIT recumbent bike

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