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7.30 FROSTIES 344 carbs 12 protein 64 carbs 5 fat
9.30 shake 203 caleries 40 protein 2.2 carbs 2.8 fat
11.30 yoghurt 70 cal 3.9 protein 14 carbs 0.2 fat
12.00 tuna wholemeal 105 cal 225 cal 30 protein 30 carbs 2 fat
1.30 gym shoulder olympic lifts behind neck... shoulder pres slight leaned back.. cable front and behind 30
min cardio 380 cal
lucasad 140 cal 32 carbs
3.15 banana 105 carbs 1.2 p
4.30 sirloin pots cabage...514 cal ...

9.30 oat so simple 216 cal 9.1g protein 32.8 carbs 5.3 fat
banana 105 cal 1.2p
10.30 gym 350 caleries burnt 45 min tredmill rower crostrainer bike
11.30 apple 95 cal 0.47p
12.45 carvery 584 cal 52.8 protein 46.2 carbs 9.0 fat
pint water
3.00 shake 203 caleries 40 p 2.2 carbs 2.8 f
banana 105 cal 1.2p
5.30 lasagne 800 cal 32p 62 carbs 32 fat
6.30 gym back
wide pull ups... dead lifts..bentover rows.. ...

decided before i start hammering the roids to cut the bf down to ten if possile... prob around about 17 now just a lil on the belly and botom of chest. was 1st day on cardio 2day and tryng to get my diet srted u over the week starting with a food diary and activit list on what i have done so here goes...

day1 5 oct 2010

up at 9 gym at 10 no food yet 40mins cardio pulse 177 500 cal burned off with ten min walking to cool down.

11.00 apple 0.47 protein ...