Week 1 Day 1

Weight: 210lbs
Waist: 40"
BF: 17.8

5mile run and ab routine at night

Diet:
9:15 5 Egg whites on 2 slices of Wholemeal bread.
11am Small handful of nuts and raisins, apple
1:30pm 4 Slices wholemeal bread with 4 slices of turkey roll, Spinach
4pm 1 Scoop Protein Shake, 3 tbsp Cottage Cheese
6pm 70g Quinoa, 100g Chicken, Light Tomato Sauce, Spinach
9pm 1 scoop Protein Shake, 3 tbsp Cottage Cheese.