Breakfast

• Protein shake (shared)
  • 1.5 scoops of Weider 90% Protein Soy - chocolate
  • Two bananas
  • 375ml 2% skim lactose-free milk
  • Frozen strawberries
  • Frozen blueberries

Activity

• Worked out at the gym
  • 2×10 - machine - chest press - vertical handles - 40lbs
  • 2×10 - machine - chest press - horizontal handles - 40lbs
  • 1×10 - machine - chest press - vertical handles - 50lbs
  • 1×10 - machine - chest press - horizontal handles - 50lbs
  • 1×30 - machine - butterfly - 50lbs
    
  • 2×20 - machine - abdominal crunch - 50lbs
  • 1×13 - machine - ax chop - 40lbs

Snacks

• One Granny Smith apple

Lunch

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

Activity

• One hour of spinning at Quad

Dinner

• One Premier Nutrition Protein bar - double chocolate crunch
• 1L of Evian water with three 3g Nestea Active Lemon Lime low calorie sports drink mix packets