Day 4

Exercise: Chest and Triceps
Dumbell Press: 20, 20, 25 @ 12
Machine (M) Tri Pull: 60, 70, 80 @ 12
Flys: 15, 15, 15 @ 12
Skull Crushers: 10, 10, 10 @ 12
Push Ups: 9
Stretches
My body still is sore from Mondays workout, call it shaking the rust off.
Plyo Class 15minutes
Spinning Class 55 minutes
Yoga 30 minutes

Food:
Banana 150
Protein Shake 125
Flaxseed & Fish oil pill 25
Healthy Choice Turkey Breast 240
Carrots 40
Yogurt 100
Taco del Mar Rice and Pinto Beans w/ pico 320
Southwest Black Bean Soup 400
Sea Salt & Vinegar Chips 300

Silk Brain & Bone 30 (I ran out this morning)
Hot Chocolate 150 (this could be way more)
Gatorade 100
Gatorade 100
Total: 2080 kCal

Estimated Energy Requirement: 2806-3149 kcal
Mondays Boday Fat according to USCG calaculator: 23%
Todays Body Fat according to scale: 16%