Daily diet and workout November 8th

Workout- deadlifts 5reps 3 sets 10 sec rest x3. Wide grip pull down. Close grip seat.row both 4 sets of 10. Last 2 sets drop sets. Cables for rear delts 4 sets of 10. High cable pull down with underhand grip 4 sets of 10.

Breakfast- weight control oatmeal, double protein english muffin with 1/2 serving I can't believe it's not butter . 4 egg whites and protein shake.

Lunch- turkey burger on whole wheat skinnys slice of velvetta cheese and a serving of three cheese red potatos ( find at walmart and u can microwave them!)

Mid meal - 5 Oz chicken and a cup of cheesy ranch pasta mix.

Dinner- exact same as lunch

Snacks- protein shake and mini muffin pack

* usually wouldn't eat the muffins Cuz of the macros but it was back day so you burn a little more calories.