90 grams of carbs a day
200 grams of Protein a day
20 grams of fat

weights:
Monday: Shoulders
Tuesday: Back
Wednesday: Bi's, Tri's, Traps
Thursday: Legs
Friday: Chest

Cardio for 30 minutes after each workout, walking machine, 6km/h at 8 degrees incline.

Abs on Tuesday and Thrusday after cardio for 5 sets each, weighted.

Diet:
Breakfast: 3 weet bix and Lite White

Lunch: Protein Shake

Mid Arvo: Plate of Chicken or Protein Shake

Dinner: Meat and Salad, ie: Chicken, Turkey, Fish etc.

supper: Tin of tuna and an apple

Bed: Protein Shake.