Meal 1
5 tablespoons of oats with a glass of hot powder millk + 3 eggs(2 yolks) + 1 apple

Meal 2
1.) A fist portion of rice with 2 type of green veges + 1 plate of boneless chicken

2.) 1 plate of boneless chicken

Meal 3
1.) 2 slices of wholemeal bread with tuna + 4 eggs (2 yolks) + protein shake

2.) 2 slices of wholemeal bread with peanut butter + 4 eggs (2 yolks) + protein shake

Meal 4
1.) 1 plate of tandoori chicken

2.) A fist portion of rice with boneless chicken

Meal 5
4 Eggs (2 yolks)


Daily intake:
A protein shake after workout
A protein shake before bed
3 capsule of SevenSeas before breakfast

Rep X Weight
Weight of Standard Barbell are not included in the counting except Bench Press using Olympic Barbell (20Kgs)

Squat - Standard Barbell
Deadlift - Standard Barbell
Bench Press - Olympic Barbell
Military Press - Standard Barbell
Bent Over Barbell Row - Standard Barbell