07.00 Oats and Skimmed Milk
09.30 Protien Drink
12.00 Fruit and Vegatable Smoothie
15.00 Grilled Bacon on Wholemeal Rolls
18.00 Grilled Chicken and Couscous
20.00 Hot Skimmed Milk and Honey
(I also try and drink at least 2-3 litres of water a day)
Bench Press 45kg (100lbs) - 8 reps
Incline Bench 40kg (88lbs) - 6 reps
Flat Flys 18kg (40lbs) - 9 reps
Barbell Curl 20kg (44lbs) - 12 reps
Concentration Curl 11kg (24lbs) - 9 reps
Squats 70kg (154lbs) - 5 reps
Stiff Leg 50kg (110lbs) - 10 reps
Calf Raises 70kg (154lbs) - 13 reps
Barbell Row 30kg (66lbs) - 12 reps
Shrugs 65kg (143lbs) - 12 reps
Shoulder Press 10kg (22lbs) - 11 reps
Laterals 6kg (13lbs) - 12 reps
Seated Dumbell Extensions 18kg (40lbs) - 11 reps
Kick Backs 12kg (26lbs) - 11 reps
Bentover Lat 7kg (15lbs) - 11 reps
4 x Florets of Broccoli
2 x Handfuls of Spinach
1 x Apple (chopped)
2 x Oranges (peeled and quartered)
Orange Juice to dilute
You can change the fruit and vegtables to your requirements but this is one way of ensuring you get the portions of fruit and vegatables your body requires.
moraymuscle.com
for all his help with my diet.
