did 20mins of cardio on the stairs total of 50mins of hard cardio today very happy. slugged down a shake then going to have a meal same meal as this morning pancakes with 100s gs of chicken yummy be getting about 32 carbs from that with 12-15 fats and 52 or so of protien. so nice well rounded meal no more carbs today after that only in my nightshake from the powder and a bit of milk and thats not alot. but first quick nap train hard eat big grow