Food and meals:
Breakfast - bran flakes
Lunch - leaf salad
Dinner - breaded chicken and salad
Snacks - 3 apples
Exercise:
15 stretch
150 sit-ups
30 min cross trainer
30 min running machine
4 x 15 dead lifts 30kg
4x 15 front pull downs 30kg
4 x 15 mts row 30kg
4 x row / rear deltoid
4 x 12 supported zig zag bar 30kg
4 x 15 machine bicep curls 15kg each arm
4 x 15 cable straight bar curls 10kg
4 x 15 cable rope curls 10kg
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