Wednesday 30 nv16
coffee, sweetener, skim milk, creamer.
breakfast oats and full cream milk. coffee
lunch afternoon. whole wheat bread, spinach large handful, raw celery (1 stalk), raw broccoli (2 florets), raw carrot (long!),
dinner, apple, tinned rice and beans (rinsed & washed)
late nite, chocolate milk & full cream milk glass.
20 mins shuffle alternate walk and 8 to 12 glasses filtered water . . .
15 pushups and 7 hammer pullups...