Workout- 3 warm up sets for deadlifts then 5 sets of 5. 4 sets of 10 wide grip pull down last 2 sets drop sets. Close grip seated row 4 sets of 10 last 2 sets drop sets. 4 sets of 10 delts with barbell

Breakfast 1- protein waffle and protein shake

Breakfast 2 100g egg whites half serving ff cheddar cheese and English muffin with half serving of can't believe it's not butter

Lunch- 1/3 pound turkey burger of half of pita pocket 1 serving 3 cheese red potatos

Dinner- same as lunch

Snacks- protein bar with a cup of cashew milk