buschhoven's channel

A lot of people asked me about my diet and my workout. This is what I usually eat:
breakfast: 2 slices of wholemeal bread, one with low-fat curd and marmelade, one with peanut butter, 1 yoghurt or an egg
2nd breakfast: bread with cheese or chicken breast or things like that
lunch: lean meat or fish with vegetables, salad and/or brown rice / potatoes etc.
afternoon: muesli with milk
after workout: a whey protein shake and a banana
dinner: sometimes an omelet, sometimes wholemeal bread with tuna, cheese..., tomatoes or paprika, some nuts

Usually I workout 3 times a week and do 2 or 3 sets and about 10 reps per exercise. My current workout:
day 1 (torso):
bench press
pull ups
dips or cable crossover
rowing (machine)
shoulder press
upright rows

day 2 (legs, arms):
squats or leg press
deadlifts
calf raises
concentration curls
triceps pull downs and kick back
crunches

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