meal 1 - protein powder and milk = 274cals, 33p, 14c, 9f
meal 2 - pre workout - protein powder + milk + 10g creatine = 274cals, 33p, 14c, 9f
8x45kg - db deadlift
8x45kg - db shrug
7x45kg - flat db press
8x45kg - one arm db row
6x45kg - incline db press
cardio 30mins @ 60% VO2max / 140-145 bpm.
meal 3 - pre workout - protein powder + milk + 10g creatine = 274cals, 33p, 14c, 9f
snack - wine gums = 118cals, 2p, 27c, 0f
meal 4 - chicken karahi and rice = 576cals, 30p, 96c, 10f
meal 5 - chicken chow mein = 484cals, 35p, 62c, 9f
daily totals = 1999cals, 165p, 226c, 46f
ratios = 33/44/21
i felt strong today at first, then my energy just drained away on those last reps of the presses. hopefully just an off day.