Intake

Breakfast: Strawberry, banana, pineapple smoothie.

Lunch: Roast beef and caramelised onion salad.

Post w/o snack/meal: Banana blast smoothie.

Dinner: Bubble and squeak with leftover roast beef.

Snacks/drinks: 2 cups of white tea, 2 cups of coffee, 1 square of dark chocolate, 1 Paleo friendly pancake and 2 strawberries.

Workout

Chest and arms:

4 sets of pushups

4 sets of wide grip push ups

4 sets of dumbbell flies

4 sets of standing dumbbell curls

4 sets of concentration curls