My daily intake:

Breakfast:
Protein shake
8oz of Oatmeal
1 pt of Semi skimmed milk
1 glass of orange juice
3oz of grapes

Protein 47, Carbs 219, Fat 20, Total calories 1270

Mid Morning:
10oz of whole wheat bread
4oz of cheese(12% fat)
1 pt of milk
1 banana

Protein 61, Carbs 180, Fat 20, Total calories 1150

Lunch:
8oz of brown rice
10oz of turkey
5oz of vegetables

Protein 83, Carbs 177, Fat 11, Total calories 1180

Mid Afternoon:
5 whole eggs
16oz of baked potatoes
Mixed salad

Protein 41, Carbs 110, Fat 35, Total calories 880

Evening meal:
7oz of cottage cheese
7oz of whole wheat bread
1oz of peanut butter
1 apple
1 Glass of orange juice

Protein 43, Carbs 120, Fat 18, Total calories 860

Before bed:
Protein shake
1 spoon of peanut butter

Protein 40, Carbs 7, Fat 10, Total calories 245

Daily total:
Protein 315, Carbs 813, Fat 114, Total daily calories 5585


My training routine:

Day 1:
Chest and Biceps

Bench press: 3 x 6 - 8
Incline bench press: 2 x 6 - 8
Dips(with added weight): 2 x 8 - 10
Barbell curls: 3 x 6 - 10
Dumbell curls: 2 x 6 - 10

Day 3:
Thighs

Squats: 3 x 6 - 10
Leg press: 2 x 6 - 10
Leg curls: 2 x 8 - 10

Day 5:
Shoulders and Triceps

Press behind neck: 3 x 6 - 8
Upright row: 2 x 6 - 10
Side lat raises: 2 x 8 - 10
Lying triceps press: 3 x 6 - 10
Triceps pushdowns: 2 x 8 - 10

Day 7:
Back and Calves

Chins(with added weight): 3 x 8 - 10
Lat pulldown: 2 x 8 - 10
Bent over rows: 2 x 6 - 10
Seated pulley rows: 2 x 6 - 10
Standing calf raise: 3 x 8 - 12
Seated calf raise: 2 x 8 - 12

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