meal 1 - protein powder and milk = 274cals, 33p, 14c, 9f
meal 2 - protein powder and milk = 274cals, 33p, 14c, 9f
meal 3 - pre workout - protein powder + milk + 10g creatine = 274cals, 33p, 14c, 9f
7x45kg - flat db press
8x45kg - one arm db row
7x45kg - incline db press
8x45kg - db deadlift
8x45kg - db shrug
cardio 30mins @ 55-60% VO2max / 135-140 bpm.
meal 4 - pre workout - protein powder + milk + 10g creatine = 274cals, 33p, 14c, 9f
snack - coffee + snickers snacksize + galaxy snacksize = 406cals, 9p, 41c, 24f
meal 5 - spicy beef linguine = 485cals, 42p, 53c, 13f
daily totals = 1985cals, 181p, 148c, 72f
ratios = 36/28/33
changed the order of the exercises today to see if it made any difference. i got 1 extra rep out of incline
![Smiley :)](http://www.getbig.com/boards/Smileys/classic/smiley.gif)
better than nothing i suppose, but i felt i wasn't properly warmed up on flat press. So i will go back to deadlifts first. I didn't get much sleep last night, so i think that may have effected me overall today as i was lacking energy throughout my workout and cardio was harder than normal too.