Monday 7/6

Breakfast:
1/2 cup steel cut oats
1 tsp hemp seeds
1 tsp chia seeds
1 tsp honey
splash of milk
coffee with cream

Training
Squats – 4×8@115#
Deadlifts – 15×1@185#
Lunges – 2×5(eachleg)@45# 15 reps walking
Abs – 2×15@10# on decline
Prowler – 4 runs with 45# on top
15 minutes stretching

 

Post-Lifting
1 scoop whey

1 cup brown rice
3oz tilapia
1/4 cup black beans
1/4 cup coconut sauce
cilantro

Lunch:
2 cups white rice
4oz chicken thighs
1/4 cup cucumber salad
1 tbsp teriaki sauce

Snack:
1 oz chocolate

Dinner
2 cups home made clam chowder (potatoes, veggies, clams, milk, etc)
2 cups salad mix
2 oz smoked salmon
blueberries
chia seeds
hemp seeds

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