84.6kg/186lbs/13st 4 (-0.7kg)Cardio:
25mins bike (2 sessions)
13:45 (Work gym)
A Steve Cotter's Extreme KB cardio #1@ 12kg (9 reps/side) in 15m30s
(Total load 2688kg = 2.89kg/sec [+0.03])
B 10mins treadmill @ 10% @ 3mph
S Calf x45s
Diet:
1 [0700] Halloumi x4 + 1 egg
2 [1000] Whey/casein + 5g creatine + 3g beta-alanine
3 [1300] Chicken breast + salad + 1tbsp mayo + 1tsp mac nut oil
4 [1700] Whey/casein
5 [2015] Sausages x3 + veggies
6 [2215] Greek yoghurt + 2tsp fish oil
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