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5:00 am ½ grapefruit

5:30 30 mins cardio

6:00 am after workout shake

6:30 am 4 egg whites spinach ½ chicken breast

9:30 am ½ cup of brown rice asparagus

12:00 pm tilapia broccoli ½ sweet potato

1:00 pm CHEST!

Bench Press (warm up) 45lbs 20 reps 3 sets

Flat Bench (twist at top) dumbbells 25 lbs 12 reps 4 sets

Push ups 20 reps 4 sets

Incline Bench dumbbells (no twist) 30 lbs 12 reps 4 sets

Chest Butterfly machine 40 lbs 12 reps 4 sets

**NUTRITION SCHEDULE**

2:00 pm After workout shake

3:00 pm 1 chicken breast ½ cup of rice

5:00 pm 1 can of tuna asparagus

7:00 pm ground turkey  broccoli

8:30 pm evening cardio ( swim)

10:00 pm 1 chicken breast aspargus (forrás)