last night i'd started HRTing with that schedule:
1- Arms
2- Quads, Hamstrings
3- rest
4- Chest & Shoulders
5- Back, Rear Delts and Calves
6,7 rest
and my diet is:
meal 1 # 9 am
1 cup oats + 250 ml milk + 2 whole eggs + 5 egg whites
meal 2 # 11 am
1 can of tuna + 200 gram of dry salads # or # 250 gram of non fat and salt cheese with salad
meal 3 # 1:30 pm
50 gram of universal whey protien + 1 banana or 1 apple
meal 4 # 4 pm
(300 gram of chekin breast or 2 cans of tune or 250 gram of meat) + 200 gram of salads or cooked vegetables + 5 table spoon of rice or 1 yam or 2 slices of brown bread
meal 5 # 10 pm
(250 gram of many kinds of cheese or 2 can of tuna or 250 gram of non fat and salt cheese )
meal 6 # " before bed" 12 am
"""" meal 5""""
supp:
universal daily formula 2tablets
omega3 2tablets
l-carnitine 2tablets
animal pump
whey protein
creatine
Glucosamine
last night i'd done my arms like that
Close Grip Bench 155*2*8+4
One Arm Machine 45*2*8+4
Lying DB Triceps 35*2*8+4
Standing DB Curls 45*2*8+4
DB Preacher Curls 35*2*8+4.
Unfortunately there were not Reverse Curls & Wrist Curls