evanroberts.com

Breakfast

• Protein shake (shared)
  • Two scoops of MuscleTech Nitro-Tech Hardcore - vanilla
  • One banana
  • 375ml 1% skim lactose-free milk
  • Frozen strawberries

Activity

• Rode the bike to work (6.1km)
• Worked out at the gym
  • 2×10 - machine - chest press - vertical handles - 40lbs
  • 2×10 - machine - chest press - horizontal handles - 40lbs
  • 2×10 - machine - chest press - vertical handles - 50lbs
  • 2×10 - machine - chest press - horizontal handles - 50lbs
  • 1×30 - machine - butterfly - 50lbs
    
  • 1×10 - machine - lat pulldown - front - 40lbs
  • 1×10 - machine - lat pulldown - back - 40lbs
  • 1×10 - machine - lat pulldown - front - 50lbs
  • 1×10 - machine - lat pulldown - back - 50lbs
  • 1×10 - machine - ax chop - 40lbs
  • 1×5 - machine - ax chop - 50lbs
  • 1×10 - free weights - weighted oblique twists - 15lbs
  • 1×16 - free weights - weighted oblique twists - 15lbs

Snacks

• Two light Babybels

Activity

• Rode the bike to Dominion, then over to Strachan, down to the Princes’ Gates, through the CNE, and back up to the office (4km)

Lunch

• Small chicken Caesar salad with real bacon bits - (Dominion - 250g)
• Light Caesar dressing

Snacks

• One Granny Smith apple

Activity

• Rode the bike home (6.1km)

Dinner

• Top sirloin steak with garlic salt - 490g
• Dipped in Gourmet Spicy Diana Sauce
• Veggies (yellow peppers, green peppers, red onion, mushrooms, zucchini, olive oil, dill)