Breakfast:
1 slice of bread with butter & ham
Half glass of milk
10.00:
40g Whey Shake
Lunch:
Sandwich with ham & vegetables
1 can of diet coke
Pre-workout:
20g Whey Shake
Exercise:
10 min cross trainer
10 min bicycling
Shoulders
After-workout:
20g Whey Shake
Dinner:
Pasta with spinach, mixed beef and smoked sausage
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