Food diary:
WORKOUT 1
08.00: grilled salmon, 1 x egg, 1 x egg white, green beans
11.00: protein flapjack
WORKOUT 2
14.00: brown chicken meat, green salad, beetroot, avacardo
17.00: 25g 90% chocolate
20.30: turkey, vegetables, 30g cheese
22.00: 125g quark, stevia, 25g 90% chocolate
Workout 1 - cardio
30 minutes - upright cycle moderate
Workout 2 - chest
Flat barbell bench press
Warm up, 4 x 8
Incline dumbell bench press
Warm up, 4 x 8 (16kgs)
Incline flyes
4 x 8
Flat alternate arm dumbbell bench
2 x 16
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