JACKED UP WORKOUT TODAY. I got a killer pump! 9 sets for abs; 14sets for calves; and 27 sets for back!: pullups, rows, t-bar rows, dumbell rows, cable rows, and deadlifts--gotta row to grow!
This is what I ate yesterday, to give you an idea:
meal 1- 1 1/2cup egg white; 1cup oatmeal; 1/2cup blueberries; 1oz mixed nuts; tbs flaxseed oil
meal 2- chicken breast; sweet potato
meal 3- chicken breast; sweet potato; apple
post workout- whey protein; elctrolyte drink; sweet potato
meal 4- chicken salad sandwich; 5 crackers
meal 5- 5eggs, 1/2c white, cheese; potato
before bed- whey protein
300g protein, 440g carb, and 120g fat (about 4100cal) just every thing a growing boy needs.
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