07:30 75g Oats 6 Egg Whites 2 Yolks
10:00 Banana & Tuna
13:00 Chicken & wholemeal Bap
15:00 Tuna & 50g Oats
18:00 Chicken Salad with wholemeal Pitta & Salad
19:00 Chest & Biceps
4 Sets Incline Bench
3 Sets Flat Bench
3 Sets Wide Arc Flyes
3 Sets Cable Cross Overs
3 Sets Seated Preacher m/c
3 Sets Standing Rope Hammers
3 Sets Cable curls

20:30 1/2 Chicken Breast

In case your wondering yes ive run out of protein powder.

Wednesday

06:30 75g Oats & 6 Egg whites with 2 Yolks
07:15 Cycle to Work "45mins"
10:00 Banana & Protein "yes it turned up today"
13:00 Chicken & Wholemeal
15:00 Tuna
16:00 75g Oats
17:00 Cycle Home "45mins"
18:15 Lean Beef Mince Burgers With Wholemeal
19:30 Legs
6 Sets Of Squats
4 Sets Of Raises
4 Sets Of Ham Curls
That was all i had in me.My legs were pretty knackered so called it.
Protein Shake

22:00 Protein.

Thursday

06:30 6 Egg Whites 2 Yolks 75g Oats
07:00 Cycle To Work 45 mins
08:00 Small Scoop Whey "25g"in a Shake
10:00 Tuna in a Wholegrain Wrap Works out at 28g Carbs 60g Protein
13:00 Chicken in 2 Wholegrain Wraps & chilli peppers
15:00 Protein Shake Large Scoop "50g"
16:00 75g Oats
17:00 Cycle Home 45mins
18:15 Chicken 7 sweet Potato
19:15 Shoulders 7 Triceps
4 Sets Front Delt Raise
3 Sets Of Side Raise
3 Sets Rear Delt Lying Raise
3 Sets Of Shrugs
3 Sets Of Reverse Tricep Pull Down
3 Sets Of V Bar Push Downs
3 Sets Of Close Grip Press Used Smith m/c for a change

20:15 Large Protein Shake
22:00 Left Over Chicken
      

Friday

Woke up at 06:00am as i do when i cycle to work. I took about 4 steps out of bed and f*** me did my legs hurt. I think the 2 days had cycling and heavy leg workout may well have taken its toll on me inner leg either that or at some point in the night my Pants turned Carniverous and started eating my genitals! Either way i went back to bed for an hour.

07:30 6 Egg Whites 2 Yolks & 75g Oats
10:00 Chicken in Wholemeal Wrap
13:00 Chicken in 2 Wholemeal Wraps
15:00 Protein Shake Large
16:00 75g Oats
18:30 Tuna in 2 Wholemeal Wraps
19:30 40mins Cardio
20:45 Small Glass Of Pepsi max

We have a pass Code that means we can shop at Cash 7 Carry and they wee seling these big packs of Wholemeal Wraps you get 8 for 80p so i got about 5 packets They taste great are nutritionally ok. But you have to eat them within 24 hours thats why i have so Many in one day.

i weighed in Today at 256lbs So thats a 3lb Loss this week. i think i deserved the extra lb this week i managed a decent 6 hours of cardio in total.