28 march

Some kind of low energy, bad mood and high appetite day. Anyways – did my workout .

07:00 – Breakfast: bowl of oats with milk, added raisins + ground seeds

10:00 – 2nd meal: 400 gr. yoghurt, 1 sesame bar (20 gr)

12:30 – Lunch: 3 boiled eggs, 125 gr. white cheese, 1 tomato, 1/2 cucumber, 1 piece of cheese pastry

14:30 – Snack: 1 carrot, 1 sesame bar

15:30 – Pre-Workout: 400 gr. yoghurt

18:30 – Post-Workout: some honey

19:00 – Protein: 25 gr protein with some water

20:00 – Dinner: 2 boiled eggs, 150 gr. milk curds, 1/2 cucumber+1 tomato+1chilli pepper+ some olive oil all of this with some cheese sprinkled, 2 carrots

Workout (17:25-18:25):

4 series leg lifting, 3 series ab crunches, 3 series back extensions – warm up

5 series seated rowing machine - back muscles

6 series negative angle bench press – chest

Finished with 4 series x1mins of seated rowing as cardio workout