What I ate today..
I didnt have alot of time so I took a N 2 Large shake- 580 calories
Lunch- Chicken Sanwich, apple, milk- around 600 calories.
Meal 3- Brown Rice, Corn, Lean meat- around 600.
Meal 4- Brown Rice, Peanut Butter, A little lean meat- 500 cals.
Seated BB shoulder press
The Busdriver shoulder raise
(lol don't have the exact name)
Shrugs using the Lever machine
180 x 10 3 sets
30x10 3 sets
preacher curls 55 x 6-8 3 sets. then a set of 45 12 times.
PWO- shake around 45 grams of protein- 300 calories.
Meal 5- Last meal of the night a little brown rice lean meat and milk- 550 calories.
Should be Approximately 3200 calories.. need to eat more.