my-daily-workout-and-meals

Thursday 29th November 2018

Breakfast 
250g porridge oats in water, microwaved for 2 ½ minutes 
40g vanilla protein blend mixed 
10g L-glutamine 
5g creatine monohydrate 
1 multivitamin tablet 
1 vitamin b-complex tablet 
Workout today was chest and core. And started with flat dumbbell chest Press. 4 sets of 12 on a medium weight. Next was flat dumbbell flys for 4 sets of 12. Then incline bench press 4 sets of 12 reps. Then cable crossover 3 sets of 15 reps. Dips and the chest Press machine to finish. Everything felt good, light but still got a good pump
For core I used the fitball for crunches, 4 sets of 10. And then lying leg raises 4 sets of 10. Again toned down due to the rest week. If I got back to what I was doing before I'd be so sore, and so I build it all back up over the weeks, rather than in one go
Post workout
45 grams whey Isolate
Water 
10g L-glutamine 
5g creatine monohydrate 
Banana
Meal 2 was 4 poached eggs in 2 wholemeal baps (I ran out of pitta) 
I cooked up some pasta in tomato and basil sauce, 8 quorn Lincolnshire sausages, 4 boiled eggs and broccoli 
Meal 3 I spilt up the food and had roughly 60g pasta, some broccoli and 2 Lincolnshire sausages 
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