The Year of The Monster Is Coming

A good high protein, high complex carb meal replacement shake!!!
 

Sweet Potato Pie Protein Shake
 

1 med. cooked sweet potato

11/2 cups skim milk

½ teaspoon cinnamon

1-3 scoops vanilla protein powder

¼ teaspoon vanilla flavoring

Peel and skin cooked sweet potato. In blender add 1 1/2 cups skim milk,1/2 teaspoon cinnamon, ¼ teaspoon vanilla. Blend ingredients for 15-30 seconds. Add protein powder and peeled sweet potato to blender mix. Blend again for another 30-45 seconds and enjoy.

Protein: Anywhere from 32 grams to 78 depending on if you use 1-3 scoops of protein.

Carbs: 53 grams  

Good workout for widening the back with a little triceps thrown in:

Back

Wide Grip Lat Pulldown 15,9,9,9

Wide Grip Behing The Neck Pulldowns 15,9,9,9

Wide Grip Chin Machine 12,12,12,12

Straight Arm Lat Pulls 15,9,9,9

Triceps

Tricep Pushdown Machine 15,9,9,9,20

Wide Tricep Pushdowns 15,9,9,9,20

 Dip Machine 15,9,9,9