08.30: Protein pancake (1 egg, 3 egg whites, scoop whey protein, handful of berries)
WORKOUT
11.30: Protein shake,1 tbsp aims butter
13.00: Protein bread rolls x 2 (200kcal, 30g protein, 2.8g net carbs, 4g fat) (http://www.rachelsjourneytothestage.blogspot.co.uk/2012/09/lets-all-eat-bread.html)
14.00: Protein bread roll x 1 (100kcal, 15g protein, 1.4g net carbs, 2g fat), quark 150g, 1tbsp almond butter
18.00: endulge Atkins bar 141kcal, 1.4g net carbs, 3g protein, 1/2 protein roll, peanut butter
21.00: butterfly chicken, roasted veg, 125ml red wine
Workout - arms
x trainer Warm up 10 minutes
Body weight dips
15,12, 10
Superset tricep cable pulldown, over head pull
10reps each exercise, 3 sets @ 16.75kg
Tricep cable push down
12x 16.75kg x 3
Tricep kickback
15 x 8kg each side, 12 x 10kg each side, 10 x 12 kg each side
Tricep overhead dumbell
10 x 14kg x 4
Barbell bicep curl
12 x 20kg x 4
Superset close grip barbell curl, dumbbell hammer curl
10 x 15kg, 10 x 8kg x 3
Eccentric pull ups - hold 10 seconds
x 6
Bicep cable curl 60 rep drop set
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