DAY 184 (SHOULDERS/ARMS/CORE):
1. Shoulder Press: 4x20 - 383lb
2. Incline Bench Press: 3x20 - 240Ib
3. Cable Upright Rows: 3x20 - 172Ib
4. DB Lateral Raises: 4x20 - 68Ib
5. DB Shrugs: 3x20 - 121Ib
6. Lying Leg Raises: 3x15
7. Sit Ups: 4x15
8. Planks: 3x90secs
Cardio: 15-20 mins
Daily Diet:
2,937 kcal (total)
Protein: 184g
Fat: 98g
Net Carbs: 330g
Breakfast: 719 kcal
- fried egg - 2 eggs (100g),
- ham - 70g,
- avocado toast - 2 slice (200g),
- grapes - 140g.
Lunch: 652 kcal
- beef top sirloin steak - 150g,
- baked potato - 200g,
- mixed vegetables - 100g,
- raw bell peppers - 120g.
Dinner: 758 kcal
- grilled chicken salad - 410g,
- rice - 1 serving (158g),
- boiled green peas - 85g,
- raw cauliflower - 100g.
Snack: 449 kcal
- toast - 43g,
- kiwi - 2,
- cheese and crackers - 6 crackers.
Snack: 296 kcal
- protein shake - 250 mL,
- apple - 1,
- orange - 2.