Meal 1 – Pre Training Meal
2 Whole Eggs
250g – Egg Whites
90g – Cooked 95/5 Sirloin
150g – cream of rice
100g blueberries
Total War Pre Workout / Intra workout 
Water only 

Meal 2 – Post training
150g – Cream of Rice
73g –Isotope (weight)
20g – Raw honey 

Meal 3
224g – Grass Fed Sirloin steak cooked
50g – avocado
350g – Jasmine Rice 

Meal 4
224g – Chicken cooked
280g – Jasmine rice cooked
75g – Asparagus cooked 

Meal 5
224g – beef cooked
280g – jasmine rice cooked
75g – asparagus 

Meal 6
20g – almond butter
100g – cream of rice
73g – Isotope vanilla 

Exercise 1 – Straight sets 

Lateral raise aiming for 15-20 reps per set. Challenging sets 

3 sets 

Additional set added – quad drop set aiming for 8 reps per drop, 4 drops total. 

Exercise 2 – Straight sets 

Barbell upright row 

4×15 (partner only rest) 

Exercise 3 – Straight sets 

Seated front delt emphasis overhead fly. 

3×15

Exercise 4 – Superset 

Cable high to low rest delt fly 

Into 

Seated machine lateral raise 

3 sets of 10-12 + 10 partials on each. 

Exercise 5 – Bottom Half Machine press 

Stretch partial emphasis 

3 sets to failure at stack