Deadlift: 100kg 5x5
Front Squat: 110kg 5x5
Bench Press: 80kg 5x5 (might stall at 82.5kg)
Barbell Row: 65kg 5x5
Overhead Press: 60kg 5x5
Do Muay Thai 2-3 times a week and am currently following the stronglifts 5x5 program. I want to get stronger and gain some weight.
1 cup spinach, 1 cup oats, 1 cup greek yogurt, 1 cup mixed berries, handful of cashews, 1/2 cup of milk blended into a smoothie
1.5 cups of greek yoghurt with mixed berries and some mixed nuts
Steak and garden salad (1 cup spinach, 1 cup carrots, some nuts and apple cider vinegar)
2 pieces of toast with peanut butter on them 200g of canned tuna
Whatever my mum cooks, usually carbs like pasta or rice with chicken or beef.
Anything really. Usually greek yoghurt, hard boiled eggs or something like that.
Don't have the money for protein just yet. But I plan on buying some optimum nutrition gold standard whey as soon as I have the money and having it in the morning and as part of peri workout nutrition.