Tuesday 6th January 2015 
B 9:30am two weet-bix w/ 200ml skim milk, a kiwi fruit and a cup of Earl Grey w/ skim milk.
L 12:15pm leftover pork soup w/ white rice and steamed veggies (zucchini and carrots). Strawberries (2), cherries (4) and blueberries.
    2:30pm 25g Carman's Fruit Free Muesli w/ 100ml skim milk, 100g Black Swan Greek Breakfast Yogurt, a banana and a cup of Earl Grey w/ skim milk.
D 8pm grapes, 25g mixed nuts (almonds, walnuts, hazelnuts, cashews, pistachios) and a small cup of English B'fast tea w/ lite milk.
    10:30pm 29g Nature's Way choc protein w/ water and 2/3 mango.


Wednesday 7th January 2015
B 8am two weet-bix w/ 200ml skim milk and a piece of multigrain toast w/ avocado.

10am FF
7mins elliptical.
Circuit x 3:
- 10 front squats 20kg DB
- 20 leg press 40kg
- 10 one arm DB clean and press 7kg
- 3 x 10s lower/hold pull up bar.
Circuit x 3:
- 10 side plank cable shoulder raise no weight
- 10 cable ab twists 9.6kg.
Circuit x 2:
- 6 30kg BB squat hold 3s & power up
- 6-8reps 20kg BB row & deadlift
- 5-6reps 15kg BB clean/snatch & front squat.
Stretching and foam rolling. 

    11:30am a Quest bar (double chocolate chunk).
L 2pm salad (cucumber, lettuce, tomato, capsicum, feta, pasta, roasted eggplant, carrots, sweet potato).
    4pm 1/3 mango, blueberries, 25g Carman's Fruit Free Muesli w/ 100ml skim milk and 95g Black Swan Greek Breakfast Yogurt.
D 8pm dad's stir-fried rice noodles (egg and beef) w/ steamed veggies (3 florets of broccoli, zucchini and carrots).
    10pm a cup of Earl Grey w/ skim milk and blueberries.