breakfast: 2 half boiled eggs, 1 table spoon of extra virgin olive oil, 1 piece of cheddar cheese
Morning snack: 1 scoop of whey + 1 teaspoon of extra virgin live oil
lunch: normal canteen food - chicken, sardin fish, vege, scrambled eggs in onions, 1.5 table spoon of extra virgin olive oil
afternoon snack: 1 scoop of whey + 1 teaspoon of extra virgin olive oil
dinner: steamed chicken breast, raw lettuce, carrots, yogurt with a kiwi + 2 table spoon of extra virgin olive oil
post workout: 2 scoops of whey
pre bedtime: 1 table spoon of olive oil + Vitamin E

Squat
1 x 10 x 65lbs( warm up)
4 x 8 x 100lbs 

Machine Leg press
1 x 10 x 120lbs
1 x 10 x 170lbs
3 x 10 x 180lbs

Seated Calf raise
1 x 10 x 70lbs
4 x 12 x 80lbs

Lying Leg curls
1 x 10 x 60lbs
3 x 9 x 70lbs

Knee / Hip Raise On Parallel Bars
4 x 10

Inclined crunch
3 x 10

Reversed crunch
3 x 10

Front bridge
2 x 1 minute
2 x ~40seconds