M1 - weetbix, yoghurt berries and coffee - 435cal c-57% f-23% p-20% M2 - Chicken thigh salad wraps - 330cal c-45% f-23% p-31% M3 - lean beef burger -580cal c-23% f-51% p-26% Snacks - fruit & protein shakes etc 746cal c-48% f-11% p- 41% Total - 2091cal c-42% f-27% p-31%

I have a rough plan and just try to punch in as much as I can in the short window. So it’s a pretty short warm up too. Generally though I incorporate compound and some isolated exercises - leg day - Chest and tri - Back and bi - Cardio in between days No record of reps/weights so it’s a mental game sometimes as to whether or not I’m progressing.

@Shane Girdlestone some solid advice thanks :) but I could only grab it through the video transcript. The vid kept stopping at 6seconds in, I tried through the link on both safari and google using WiFi and normal phone internet.