Day 4, Feb 26th

Wake 6:30am
500mg Niacinamide
10g L-Glutamine
5g Creatine


6:50am (Pre-Workout)
Took GNC Lock N Load Pre-Workout
Arrived at Randwick Fitness First which was closed,  I was very agitated as I was pumped and ready to train after skulling my pre-workout. I finally arrived at Bondi Platinum Fitness First, then realised I had to do some gastric emptying. Last night's ribs and baked potato weren't sitting too well in my belly so they had to go.


7:20am
WORKOUT 2 - 9 exercises. 
Due to how packed the gym was I had to change the order of my exercises. As a general rule though I would try to keep the order consistent. Exercise time 45 mins.

1. Yates Bent Over Row + Pullover
(60kg, 10 reps + 25kg dumbbell, 10 reps)
2. Dumbbell Press on flat bench + Dips
(25kg dumbbells, 10 reps + 3 dips)
3. Seated Calf Raise
(45kg, 13 reps)
4. Barbell Shoulder Press
(35kg, 10 reps)
5. Reverse Thick Bar Curl (Using towel to increase thickness of bar)
(17.5kg, 11 reps)
6. Leg Curl
(3 plates, 11 reps)
7. Lat Pull-down
(55kg, 8 reps)

8. Leg Press
(95kg, 14 reps)
9. Machine Crunch
(50kg, 12 reps)


8:15 (Post Workout) Feeling light headed after this workout I had to force my post-workout shake down my throat.
2 scoops DH20
10g L-Glutamine
5g Creatine
50g dates
1 large banana
Total Protein = 48g


10am
10g L-Glutamine
1 large red apple


11am 
Oh Yeah Peanut Butter bar (27g protein)


12:30pm
2 scoops Banana Myofusion (25g protein per scoop)
1 large banana
400ml Milk
Total Protein = 62.8g


2pm
10g L-Glutamine




2:45pm (Lunch)
ALA + Chromium + 4 salmon oil + mega men
250g rice
2 cans of tuna
Canned tomato
Total Protein = 44g


3:30pm
10g L-Glutamine


6pm
10g L-Glutamine
5g Creatine
200ml Milk
DH20
Total Protein = 30.4g


8:30 Dinner at Turkish restaurant with friends. Unfortunately in this restaurant the food was in courses and I couldn't choose my food. I ended up eating.
Hommus dip
One small piece of Turkish bread
lean chicken
lean beef
lamb
fatty kebab meat
One small piece of Backlava (high in fat and sugar)* not reccommended.
Total protein = 40g (being conservative)


10:45pm
10g L-Glutamine


11:30pm (before bed)
10g L-Glutamine
3x Policosanol
500mg magnesium (for muscle soreness, as my muscles were really worn out from my workout that day)


Daily Total Protein = 252.2g