3 February

Exercise:
TFS
Weights: Bench (54kg) 10 sets of 5; Bar row (54kg) 10 sets of 5

Food:
Meal 1 (0700): Shake
Meal 2 (1030): Pasta + TVP Sauce
Meal 3 (1300): Shake
Meal 4 (1430): Yoghurt
Meal 5 (1600): Pasta + TVP Sauce
Meal 6 (1830): Shake
Meal 7 (2030): Vegetarian fried rice
Meal 8 (2200): Snack - suger free chocolate + sugar free ice cream