Weekly Workout and Nutrition Log
Uploaded by
morrisioWeekly Workout and Nutrition Log
Uploaded by
morrisioWeeks 1-4
Exercise
Chest
F DB Press WU
F DB Press
Incline Flys
S-A Pull Over
Triceps
Rope Extension
Skulls
OH DB Ex
Sets
Day 1
Chest/Triceps
T Reps Weight L Reps
3
3F
2F
2
3F
3F
3F
10
12
12
32
22
26
Weight L Reps
10
12
15
12
12
32
22
26
12
12
12
Weight L Reps
10
10
15
12
12
32
12
12
12
10
10
12
12
12
Cardio 20 Mins
Exercise
Legs
Leg Press WU
Leg Press
Hamstring Curl WU
Hamstring Curl
GM
Leg Extensions WU
Leg Extensions
Hack Squat WU
Hack Squat
Sets
T Reps
4*5
12
3
2
3
3
2
2
2
3
F
20
F
F
Day 2
Legs/forearms
Weight L Reps
Weight L Reps
Date
Weight
Body Mass index
Body Fat
Weight L Reps
12
20
20
15
15
12
20
12
20
15
15
15
15
20
20
30
20
Exercise
Legs
Concentration Curls WU
Concentration Curls
Dumbell Alt Curl
Cable Curl
Cardio
Weight L Reps
10
10
12
12
15
15
15
15
15
15
20
15
15
20
Exercise
Shoulders,
S BB Press WU
S BB Press
Side Lat Raise WU
Side Lat Raise
U Row
Lying R Delt
20
F
30
Day 5
Shoulders, Calves & Abs
Reps
Weight L Reps
Weight L Reps
Sets
2
3
1
3
3
7
T Reps
Weight L Reps
Cardio Warm Up 10m
Leg Extensions
Hamstring Curls
2
2
30
30
30
30
30
30
Walking Lunges
Leg Press
3
3
40
50
50
50
Leg Extensions
Hamstring Curls
1
1
30
20
30
Cardio 20 Minutes
Exercise
Back
Reverse Grip PD WU
Reverse Grip PD
Bent Over BB Row WU
Bent Over BB Row
Hyper Extensions WU
Hyper Extensions
SA PD
Day 6 Cardio & Abs Day 7
Legs
Weight L Reps
Weight L Reps
Sets
20
F
Cardio 20 Minutes
Day 3 Rest Day . Day 4
Back & Biceps
Sets
Reps
Weight L Reps
Weight L Reps
10 mins x trainer 2.08 km lv7 10mins on stepper lv 10
1
10
3
10
10
1
10
3
12
12
1
12
2
12
7
15
15
15
15
2
15
3
15
15
3
15
15
3
20
20
7/2/2012
Seated Calf raise
Weighted Sit up
3
3
8
8
15
15
7
15
15
20
20
Standing Calf Raise 1 Leg
20
Weight L Reps
8
8
15
15
7
15
15
20
20
8
8
15
7
15
15
20
20
7
15
15
20
20
20
20
50
Monday
7/2/2012
Meal 1 7.30am
1 Cereal bar
1 cup of coffee, milk (drop) 1 sugar
1 Protein Shake
Blueberries
Instant Oats
Creatine
Banana
Total
Fats
Carbs
Protein
0.7
14.8
3.2
2.07
0.2
7.9
2.04
6.9
70.7
23
0.6
8.5
0.4
27
1.3
11.27
121.44
36.6
22
22
15
4.3
13.6
15
4.3
13.6
3.6
0.8
0.3
22.9
9.8
76.8
2.25
2.4
4.7
32.7
81.45
2.4
2.4
22
21.5
43.5
0
1.5
1.5
8.5
6.4
4.1
2.07
72.04
31
10.57
78.44
35.1
9.2
0.3
0.3
9.8
2.4
9.8
37.3
49.5
59.8
2.4
3.6
65.8
Meal 2 8.45am
1 apple
Total
Meal 3 10 am
1 Tin mackerel in mustard
Total
Meal 4 12.15pm
2 Chicken Breast
Brown Rice
Green beans
Total
Meal 5 2.00 pm
1 Apple
Frusli bar
Total
Meal 6
Handfull of nuts
Protein Shake (post Workout) 6pm
1 pineapple juice
Total
Meal 7 7.00pm
Peppered Steak
Green beans
1 sweet potato
Total
Total
Daily Total
53.74
351.88
234.05
Cals
Tuesday
7/3/2012
Fats
Carbs
Protein
Meal 1 7.15 am
81
7egg Whites
120 1 Protein Shake
Blueberries
300 Instant Oats
Creatine
105 Banana
1 coffee 1 sweetener
606
Meal 2 8.45
0.7
2.07
0.2
7.9
1.4
2.04
6.9
70.7
25.2
23
0.6
8.5
0.4
27
1.3
11.27
108.04
58.6
22
80 1 apple
80
22
Meal 3 10am
207 1 Tin mackerel in mustard
15
4.3
13.6
207
15
4.3
13.6
194 2 Chicken Breast
109 Brown Rice
44 Green beans
3.6
0.8
0.3
22.9
9.8
76.8
2.25
2.4
347
4.7
32.7
81.45
Meal 4 12.30pm
Meal 5
80 1 Apple
113 Handfull of nuts
193
Meal 6
1 Can Monster Energy
120 Protein Shake (pre- workout)
8.5
8.5
22
6.4
28.4
0
4.1
4.1
2.07
2.04
23
420 Protein Shake (post Workout) 6pm
2.07
2.04
23
540
4.14
4.08
46
0.65
0.3
0.3
1.25
0
9.8
37.3
47.1
32.5
2.4
3.6
38.5
Meal 7
400 1 Can of Tuna
44 Green beans
166 1 sweet potato
610
Meal 8
2583
44.86
246.62
242.25
Cals
Wednesday
7/4/2012
112
120
300
105
Meal 1
7egg Whites
1 Protein Shake
Blueberries
Instant Oats
Creatine
Banana
1 coffee 1 sweetener
637
Fats
Carbs
Protein
0.7
2.07
0.2
7.9
1.4
2.04
6.9
70.7
25.2
23
0.6
8.5
0.4
27
1.3
11.27
108.04
58.6
Meal 2 8.30am
80
80
Meal 3 10.15am
207 1 Tin mackerel in mustard
15
4.3
13.6
207
15
4.3
13.6
16
0.8
0.3
0.16
0.2
3.2
22.9
9.8
14.94
1.75
64
2.25
2.4
1.76
0.55
17.46
52.59
70.96
14
14
1.7
1.7
5.3
5.3
2.07
2.04
23
2.07
2.04
23
33
15
125
8
28
Meal 4 12.30pm
194 Lean Turkey Mince
109 Brown Rice
44 Green beans
Onion
Tin Tomatos
347
Meal 5 2.30pm
80
120 1 handfull Almonds
200
Meal 6 3.30pm
120 Protein Shake
120
240
Meal 7
136.5 1 packet of crisps
44 1 packet of peanut m& m's
166 1 packet of sour strawberries
346.5
Meal 8
1 Singapore fried rice
Sweet & Sour Sauce
48
133
28
2057.5
107.8
301.67
199.46
Cals
Thursday
7/5/2012
Meal 1 7.15 am
112 1 Protein Shake
120 Blueberries
Instant Oats
300 Creatine
Banana
105
Fats
637
Meal 2 8.00am
1 apple
1 nectarine
1 handfull Almonds
0
Meal 3 10.15 am
207 1 Tin mackerel in mustard
207
Carbs
Protein
2.07
0.2
7.9
2.04
6.9
70.7
23
0.6
8.5
0.4
27
1.3
10.57
106.64
33.4
22
14
14
1.7
23.7
5.3
5.3
15
4.3
13.6
15
4.3
13.6
16
0.8
0.3
0.16
0.2
3.2
22.9
9.8
14.94
1.75
64
2.25
2.4
1.76
0.55
17.46
52.59
70.96
14
14
22
1.7
23.7
0
5.3
5.3
16.5
2.07
27.4
2.04
3.4
23
2.07
3.95
24.59
2.04
35.35
66.83
23
4.25
53.65
0.65
0.3
0.3
1.25
0
9.8
37.3
47.1
32.5
2.4
3.6
38.5
Meal 4
350
109
44
64
11
Lean Turkey Mince
Brown Rice
Green beans
Onion
Tin Tomatos
cereal bar
578
Meal 5 2.15pm
1 nectarine
1 apple
154 1 handfull Almonds
154
Meal 6
Nature valley bar
120 Protein Shake
Protein Shake Post Workout
Instant Oats
120
Meal 7
1 Can of Tuna
Green beans
1 sweet potato
0
Meal 8
907
300
1207
2903
96.87
324.86
220.71
Cals
Friday
7/6/2012
Fats
120 8egg Whites
Blueberries
300 Instant Oats
Creatine
105 1 cup coffee 1sweetener
1 Protein Shake
Carbs
Protein
Worked out AM
0.8
0.2
7.9
1.6
6.9
70.7
28.8
0.6
8.5
2.07
2.04
23
10.97
81.24
60.9
22
22
15
4.3
13.6
15
4.3
13.6
350 1 Can of Tuna
109 Salad
44
64
11
0.65
0
30
32.5
578
0.65
30
32.5
2.3
28.7
4.9
2.3
28.7
4.9
2.07
2.04
23
2.07
3.95
8.09
2.04
35.35
39.43
23
4.25
50.25
525
Meal 2 8.20 am
80 1 apple
1 nectarine
154
234
Meal 3
207 1 Tin mackerel in mustard
207
0
Meal 4
Meal 5
80 Sushi tescos
154
234
Meal 6
191
120 Protein Shake
120 Protein Shake Post Workout
150 Instant Oats
581
Meal 7
136.5
44
166
346.5
Meal 8
2705.5
37.01
205.67
162.15
Cals
Saturday
7/7/2012
Fats
Carbs
Protein
Cals
Meal 1
128
300
120
548
Meal 2
80
80
Meal 3
207
207
Meal 4 1.30pm
136.5
50
186.5
Meal 5 3.30 pm
160
160
Meal 6
120
120
150
390
Meal 7
500
0
Meal 8
500
1571.5
500
Sunday
7/8/2012
Fats
Carbs
Protein
Cals
Meal 1
Meal 2
Meal 3
Meal 4
Cheat Day
Meal 5
Meal 6
Meal 7
Meal 8
Weeks 1-4
Exercise
Chest
F DB Press WU
F DB Press
F DB Flys WU
F DB Flys
Incline Cable Flys WU
Incline Cable Flys
Cable X over WU
Cable X over
TCPD 1 Wu 2-1
TCPD 1 Wu 2-1
RCPD
RCPD
Head Smackers
Skull Crushers
Rockers
Sets
T Reps
2
2 F
1
3 F
1
2 into 1DS F
1
2 into 1DS F
1
2 into 1 DS
1
2 into 1DS
3
3
3
Day8
Chest/Triceps
Weight L Reps
12
Weight L Reps
Weight L Reps
12
8
12
8
10
10
10
10
10
10
10
10
10
18
18
18
18
7
7
7
18
7
7
7
18
7
7
7
10
10
10
18
10
18
7
7
7
Cardio 20 minutes
Exercise
cardio warm up
Day 9 cardio x2 Day 10
Shoulders
Weight L Reps
Weight L Reps
T Reps
2 WU 10
3 F
1 Wu 10
F
1
3 F
3 F
1
3 F
1
7
Date
Weight
Body Mass index
Body Fat
Weight L Reps
10
8
10
10
10
8
10
10
16
15
16
15
16
15
20
20
20
15
15
15
15
15
15
Sets
T Reps
2
4 F
4 F
3 F
cardio
N/A
Day 11
Calves & Abs
Weight L Reps
10
Weight L Reps
10
15
20
20
Weight L Reps
15
20
20
15
20
20
Exercise
Back
Reverse Grip PD WU
Reverse Grip PD
WG PD WU
WG PD
OA DB Row WU
OA DB Row
R Deadlift WU
R Deadlift
Hammer Curls WU
Hammer Curls
Machine P Curls WU
Machine P Curls WU
EZ bar curl WU
EZ bar curl
Cardio 20 Mins
3/12/2012
11'1
24
20%
Day 13 Cardio
Cardio
10
10
10
15
15
Cardio 20 Mins
S calf Raise WU
S calf Raise
Seated calf raise
Hanging Leg Raise
Cardio
Exercise
Sets
Shoulders
S machine OH Press BH
S machine OH Press BH
Machine M Press 1 arm
Machine M Press 1 arm
2 in1
Side lat raise WU
Side lat raise
Side lat raise Behind back
DB Shrug WU
DB Shrug
R M Fly Wup
R M Fly
Cardio
Sets
Day 12
Back & Biceps
Weight L Reps
Reps
1
3
1
3
1
3
1
3
1
3
1
3
1
3
Weight L Reps
Weight L Reps
Exercise
10
F
12
12
12
12
12
12
12
12
12
16
16
16
20
20
20
16
16
16
10
10
10
10
F
10
F
10
F
10
F
10
F
Reps
Day 14
Legs
Weight L Reps
Weight L Reps
Weight L Reps
Cardio Wu
Leg Extension PR
H Curl
3 F
3 F
20
15
20
15
20
15
Hack Squat
4 F
50
50
50
GM
4 F
20
20
20
Cardio 20 Mins
10
F
Sets
Monday
3/12/2012
Meal 1 7.30am
1 slice small Granary bread
2 poached eggs
Fats
Carbs
Protein
0.7
10
14.8
0.8
3
12.6
0
0.4
11.1
22
27
64.6
0
1.3
16.9
100
46
100
46
27.9
3.45
10.55
27.9
3.45
10.55
3.2
0.5
55.2
2.2
13.4
27
Cayenne pepper
1 cup of coffee, milk (drop) 1 sugar
1 Apple
1 Banana
Total
Meal 2 8.45am
Weight Gain Shake
Total
Meal 3 10 am
50g Almonds
Total
Meal 4 12.15pm
2 whole meal pitta (small)
1 Tin tuna
Cayenne Pepper
Mixed Salad
20
1 apple
3.7
22
99.4
0
40.4
16.4
10
0.4
14
40.8
54.3
33.6
27
1.7
116.6
9.4
3.6
1.3
5.3
19.6
Meal 6 3.45pm
1.5 scoops jack3d
Protein Shake (pre- workout)
3.4
20.6
35
Protein Shake (post Workout) 6pm
3.4
20.6
35
6.8
41.2
70
0
0.3
0
35.7
42
7.8
0.3
35.7
7.8
Total
Meal 5 2.00 pm
1 Snickers Bar
2 Packets squares
1 Banana
1 handfull Almonds
Total
Total
Meal 7 7.00pm
3 fillets of white fish
3 cups of vegetables
Total
Total
Daily Total
94.6
460.95
211.25
Cals
Tuesday
3/13/2012
Meal 1 7.15 am
81 1 slice small Granary bread
142 1 Mackerel Fillet
Fats
Carbs
Protein
0.7
26.4
14.8
0.6
3
14.9
22
27.1
37.4
17.9
610 Weight Gain Shake
100
46
610
100
46
0.4
7.5
27
33.3
1.3
12.2
7.9
60.3
13.5
11
44
27
11
44
27
3.2
0.5
55.2
2.2
13.4
27
3.7
20
77.4
40.4
Meal 6
1.5 scoops jack3d
257 Protein Shake (pre- workout)
3.4
20.6
35
257 Protein Shake (post Workout) 6pm
3.4
20.6
35
514
6.8
41.2
70
7.2
0.8
6.7
14.7
22.9
14.8
37.7
52.2
2.25
2.2
56.65
1 cup of coffee, milk (drop) 2 sweeteners
80 1 Apple
105
408
Meal 2 8.45
Meal 3 10am
Banana
314.5 half cup full of oats
cinammon
skimmed milk
314.5
Meal 4 11.00am
320 Coronation Chicken Wrap
113
40
80
553
296
242
105
154
797
Meal 5 1.30 pm
2 whole meal pitta (small)
1 Tin tuna
Cayenne Pepper
Mixed Salad
Meal 7
216
165 3 Chicken Breast
Brown Rice (half cup)
Dopiaza Sauce
165
Meal 8
3361.5
75.2
398
271.45
16323
3264.6
Cals
Wednesday
3/14/2012
Meal 1
81 1 slice small Granary bread
300 2 Mackerel fillets
Fats
Carbs
Protein
0.7
52.8
14.8
1.2
3
29.8
53.5
16
32.8
610 Weight Gain Shake
100
46
610
100
46
Meal 3 10.15am
105 honey (teaspoon)
249 half cup full of oats
cinammon
skimmed milk
7.5
33.3
12.2
354
7.5
33.3
12.2
380 2 whole meal pitta (small)
1 Tin tuna
Cayenne Pepper
Mixed Salad
3.2
0.5
55.2
2.2
13.4
27
380
3.7
77.4
40.4
16.4
54.3
9.4
16.4
54.3
9.4
Meal 6 3.30pm
Jack3d 1.5 scoops
257 Protein Shake (pre- workout)
3.4
20.6
35
257 Protein Shake (post Workout) 6pm
3.4
20.6
35
514
6.8
41.2
70
7.2
0.8
22.9
52.2
2.25
22.9
54.45
1 cup of coffee, milk (drop) 2 sweeteners
80
461
Meal 2 8.30am
Meal 4 12.30pm
Meal 5 2.30pm
320 1 Snickers Bar
113
40
473
20
Meal 7
291 3 chicken breast
109 Brown Rice (half cup)
128
528
Meal 8
3320
99.9
345.1
265.25
221.04
1959
391.8
1105.2
Cals
Thursday
3/15/2012
Fats
Meal 1 7.15 am
81 1 Mackerel Fillet
600 7 egg whites
Carbs
Protein
26.4
0.7
0.6
1.4
14.9
25.2
27.1
40.1
100
46
100
46
7.5
33.3
12.2
27.9
35.4
3.45
36.75
10.55
22.75
320 2 whole meal pitta (small)
113 1 Tin tuna
Cayenne Pepper
40 Mixed Salad
3.2
0.5
55.2
2.2
13.4
27
473
3.7
77.4
40.4
2.4
0.2
16.4
2.3
54.3
17.4
2.2
9.4
296
19
56.6
29
Meal 6
Jack3d 1.5 scoops
257 Protein Shake (pre- workout)
3.4
20.6
35
257 Protein Shake (post Workout) 6pm
3.4
20.6
35
514
6.8
41.2
70
291 3 fillets of white fish
109 3 cups of vegetables
0
0.3
0
35.7
42
7.8
400
0.3
35.7
49.8
1 cup of coffee, milk (drop) 2 sweeteners
681
Meal 2 9.00am
610 Weight Gain Shake
610
Meal 3 10.15 am
honey (teaspoon)
249 half cup full of oats
cinammon
skimmed milk
50g Almonds
249
Meal 4
Meal 5 2.15pm
296 1 chicken breast
Mushrooms
1 Snickers Bar
20
Meal 7
Meal 8
Weight Gain Shake
100
46
100
46
3223
100.3
449.65
344.05
Cals
Friday
3/16/2012
Meal 1 8.00am
Fats
Carbs
Protein
Worked out AM
300
112 Weight Gain Shake
100
46
412
100
46
7.5
33.3
12.2
7.5
33.3
12.2
0.9
7.4
1.8
2.9
0
27.6
8.4
5
5.4
10.1
30.5
18.8
320 2 whole meal pitta (small)
113 1 Tin tuna
Cayenne Pepper
40 Mixed Salad
3.2
0.5
55.2
2.2
13.4
27
473
3.7
77.4
40.4
Meal 6
1.5 scoops jack3d
257 Protein Shake (pre- workout)
3.4
20.6
35
257 Protein Shake (post Workout) 6p
3.4
20.6
35
514
6.8
41.2
70
216 2 Chicken breasts
165 Brown Rice (half cup)
4.8
0.8
22.9
34.8
2.25
381
5.6
22.9
37.05
Meal 2 10 am
honey (teaspoon)
610 half cup full of oats
cinammon
skimmed milk
610
Meal 3
Turkey,
249 sausage
brown roll
314.5
563.5
0
Meal 4
20
Meal 5
97
15
296
408
Meal 7
Meal 8
610
610
3971.5
37.7
305.3
224.45
Cals
Saturday
3/17/2012
Fats
Carbs
Protein
Cals
Meal 1
610 4 Chicken Sausages
Bacon
8.8
14
4.4
10.4
10
152
180
22.8
4.4
20.4
332
3.4
20.6
35
257
3.4
20.6
35
257
60
700
610
Meal 2
249 Protein Shake
249
Meal 3
59
88
151
298
Meal 4
320 Mama Stones
113
Fajitas
40
473
60
700
40
40
60
1000
40
40
60
1000
Meal 5
Mama Stones
Fajitas
0
Meal 6
257
257
514
Meal 7
194
109
303
Meal 8
2447
66.2
65
175.4
2289
Sunday
3/18/2012
Fats
Carbs
Protein
Cals
Meal 1
Cheat Day
Meal 2
Cheat Day
Meal 3
Bacon Sandwich
Meal 4
Panini
Meal 5
Chinese
Special Curry
Singapore fried rice
Meal 6
Meal 7
Meal 8
Weeks 1-4
T Reps
Day 15
Chest & Triceps
Weight L Reps
Exercise
Sets
Seated BB twist
DB BP WU
DB BP
SA DB Pullover WU
SA DB Pullover
Inc Dumbell Flys
Cable Rope OH extension
Dips
Lying DB extension
Press Ups CG
BP Dips
Cardio 20 Mins
Seated BB twist
150 es
2
10
2 F
1
10
2 F
2 into 1
F
1into 2ds F
3 F
3 F
3 F
3 F
Exercise
SBB twist
RG PD WU
RG PD
WG PD
Bent over DB Row
V bar Pup
DB alternate B Curl WU
DB alternate B Curl
1 arm preacher curl WU
1 arm preacher curl
Spider Curl
cardio 20 mins
Seated BB Twist
Sets
Weight L Reps
Weight L Reps
10
8
10
8
12
12
15
15
15
12
12
15
15
15
15
15
Exercise
Day 17 Shoulders Calves & Abs
Shoulders Calves & Abs
T Reps Weight L Reps
Weight L Reps
Sets
Seated Bb Twists
Side Lat Raise
Front DB Raise
machine Press
Sbo DR
1
3
3
3
7
12
15
15
15
S Calf raise Wu
S Calf raise
1
5 F
S Ups
Cardio 20 mins
S BB Twist
3 F
15
Date
Weight
Body Mass index
Body Fat
Weight L Reps
150
F
F
F
F
15
10
Saturday
15
15
15
15
15
15
15
15
15
15
15
15
15
15
15
20
20
20
20
20
Sunday
150
150 es
1
1
3
3
3
3
1
3
1
3
3
T Reps
150 es
Day 16
Back & Biceps
Weight L Reps
Weight L Reps
Weight L Reps
12
F
F
F
F
15
15
17
12
15
15
17
12
15
15
17
12
14
14
14
14
20
14
20
14
20
10
F
10
F
F
Exercise
cardio WU
SBT
Leg Extensions WU
Leg Extension DS
Leg press WU
Leg press Rest Pause
Leg Curl Wu
Leg Curl
Hack Squat WU
Hack squat RP
Cardio 20 mins
SBBT
Day 18 Cardio Day 19 Legs
Legs
Weight L Reps
Weight L Reps
Sets
Reps
1
2
1
2
3 F
1
3 F
2
3 F
150
10
100
20
150
Weight L Reps
Exercise
Chest
30
30
30
20
20
20
30
30
30
10
10
1 150 es
Cardio
Sets
Reps
Day 20
Chest & Abs
Weight L Reps
Weight L Reps
Weight L Reps
Monday
3/19/2012
Meal 1 7.30am
1 slice small wholemeal bread
6 Egg Whites
Fats
Carbs
Protein
0.7
0.6
14.8
1.2
3.2
21.6
1.3
16
24.8
100
46
100
46
27.9
0
0.4
3.45
22
27
10.55
0
1.3
28.3
52.45
11.85
3.2
0.5
55.2
2.2
13.4
27
Cayenne pepper
1 cup of coffee, milk (drop) 1 sugar
Total
Meal 2 8.45am
Weight Gain Shake
Total
Meal 3 11 am
50g Almonds
1 Apple
1 Banana
Total
Meal 4 12.15pm
2 whole meal pitta (small)
1 Tin tuna
Cayenne Pepper
Mixed Salad
20
1 apple
3.7
22
99.4
0
40.4
36.9
8.4
16.4
54.3
9.4
21.4
91.2
17.8
Meal 6 3.45pm
1.5 scoops jack3d
Protein Shake (pre- workout)
3.4
20.6
35
Protein Shake (post Workout) 6pm
3.4
20.6
35
6.8
41.2
70
0
0.3
0
35.7
42
7.8
0.3
35.7
49.8
Total
Meal 5 2.00 pm
Sushi
1 Snickers Bar
Total
Total
Meal 7 7.00pm
3 fillets of white fish
3 cups of vegetables
Total
Total
Daily Total
65.8
435.95
260.65
Cals
Tuesday
3/20/2012
Meal 1 7.15 am
81 1 slice small wholemeal bread
96 6 Egg Whites
1 yolk
Fats
Carbs
Protein
0.7
0.6
4.5
14.8
1.2
0.6
3.2
21.6
2.7
5.8
16.6
27.5
610 Weight Gain Shake
100
46
610
100
46
7.5
33.3
12.2
0
7.5
22
33.3
0
12.2
3.2
0.5
55.2
2.2
13.4
27
Cayenne pepper
1 cup of coffee, milk (drop) 1 sugar
177
Meal 2 8.45
Meal 3 10am
honey (teaspoon)
314.5 half cup full of oats
80 cinammon
105 skimmed milk
1 Apple
499.5
Meal 4 12.30am
320 2 whole meal pitta (small)
113 1 Tin tuna
Cayenne Pepper
40 Mixed Salad
1 Banana
80 1 apple
553
Meal 5 2.00 pm
185 50g Almonds
2 x Squares Crisps
296 1 Snickers Bar
0.4
0
4.1
20
27
22
126.4
1.3
0
41.7
27.9
10
16.4
3.45
33.6
54.3
10.55
3.6
9.4
481
54.3
91.35
23.55
Meal 6
1.5 scoops jack3d
257 Protein Shake (pre- workout)
3.4
20.6
35
257 Protein Shake (post Workout) 6pm
3.4
20.6
35
514
6.8
41.2
70
Meal 7
216 3 fillets of white fish
165 3 cups of vegetables
0
0.3
0
35.7
42
7.8
381
0.3
35.7
49.8
Meal 8
3215.5
82.8
444.55
270.75
16516
3303.2
Cals
Wednesday
3/21/2012
Meal 1
81 2 slices small wholemeal bread
96 2 Mackerel fillets
54
Fats
Carbs
Protein
1.4
52.8
18.6
1.2
6.4
29.8
54.2
19.8
36.2
610 Weight Gain Shake
100
46
610
100
46
7.5
33.3
12.2
0
7.5
22
33.3
0
12.2
3.2
0.5
55.2
2.2
13.4
27
1 cup of coffee, milk (drop) 2 sweeteners
231
Meal 2 8.30am
Meal 3 10.15am
honey (teaspoon)
249 half cup full of oats
cinammon
skimmed milk
80 1 Apple
249
Meal 4 12.30pm
320 2 whole meal pitta (small)
113 1 Tin tuna
Cayenne Pepper
40 Mixed Salad
105
80
658
Meal 5 2.30pm
314.5 50g Almonds
242 1 Banana
296
20
3.7
77.4
40.4
27.9
0.4
3.45
27
10.55
1.3
28.3
30.45
11.85
Meal 6 3.30pm
Jack3d 1.5 scoops
257 Protein Shake (pre- workout)
3.4
20.6
35
257 Protein Shake (post Workout) 6pm
3.4
20.6
35
514
852.5
6.8
41.2
70
Meal 7
216 Lean Mince 250g
165 1 cup vegetables
Brown Rice (half cup)
12.5
0.1
0.8
0
11.9
22.9
52.5
2.6
2.25
381
13.4
34.8
57.35
Meal 8
3495.5
117.9
336.95
274
275.69
1971.2
394.24
1378.45
Cals
Thursday
3/22/2012
Fats
Meal 1 7.15 am
162 1 slice whole meal bread
600 7 egg whites
Carbs
Protein
0.7
0.7
9.3
1.4
3.2
25.2
0.4
27
1.3
1.8
37.7
29.7
100
46
100
46
7.5
33.3
12.2
27.9
35.4
3.45
36.75
10.55
22.75
320 2 whole meal pitta (small)
113 1 Tin tuna
Cayenne Pepper
40 Mixed Salad
3.2
0.5
55.2
2.2
13.4
27
473
3.7
77.4
40.4
Meal 5 3.15pm
314.5 1 Banana
105 1 satsuma
0.4
27
2.2
1.3
419.5
0.4
29.2
1.3
Meal 6 4.15pm
Jack3d 1.5 scoops
257 Protein Shake (pre- workout)
3.4
20.6
35
257 Protein Shake (post Workout) 6pm
3.4
20.6
35
514
1 cup of coffee, milk (drop) 2 sweeteners
1 Banana
762
Meal 2 9.00am
610 Weight Gain Shake
610
Meal 3 10.15 am
honey (teaspoon)
249 half cup full of oats
cinammon
skimmed milk
80 50g Almonds
249
Meal 4 12
20
6.8
41.2
70
Meal 7
327.5 2 Chicken Breasts
55 3 cups of vegetables
109
4.8
0.3
35.7
34.8
7.8
491.5
5.1
35.7
42.6
Meal 8
Weight Gain Shake
100
46
100
46
3519
61.2
457.95
298.75
Cals
Friday
3/23/2012
Fats
Meal 1 8.00am
81 1 slice whole meal bread
112 8 egg whites
Carbs
Protein
Worked out AM
0.7
0.8
9.3
1.6
3.2
28.8
1.5
10.9
32
100
46
100
46
7.5
33.3
12.2
7.5
33.3
12.2
3.2
12.5
55.2
0
13.4
52.5
15.7
55.2
65.9
3.2
4.8
55.2
13.4
34.8
55.2
48.2
Meal 6
1.5 scoops jack3d
257 Protein Shake (pre- workout)
3.4
20.6
35
257 Protein Shake (post Workout) 6pm
3.4
20.6
35
514
6.8
41.2
70
1 cup of coffee, milk (drop) 2 sweeteners
105
298
Meal 2 10 am
610 Weight Gain Shake
610
Meal 3
honey (teaspoon)
249 half cup full of oats
cinammon
skimmed milk
314.5
563.5
Meal 4
320 2 whole meal pitta (small)
113 Lean Mince 250g
40
473
Meal 5
105
10 2 whole meal pitta (small)
2 Chicken Breasts
115
Meal 7
194
165
359
Meal 8
610
610
3542.5
43.5
295.8
274.3
Cals
Saturday
3/24/2012
Fats
Meal 1
81 1 slice granary bread
128 2 poached eggs
Carbs
Protein
0.7
10
14.8
0.8
3
12.6
10.7
15.6
15.6
3.4
20.6
35
3.4
20.6
35
209
Meal 2
610 Protein Shake
610
Meal 3
249 meal strada (pasta & chicken)
249
Meal 4
320 Chicken veg & rice
327.5
647.5
Meal 5
Chicken veg & rice
320
194
514
Meal 6
Booze
257
257
514
Meal 7
0
Meal 8
2743.5
14.1
36.2
50.6
Cals
Sunday
3/25/2012
Fats
Carbs
Protein
Meal 1
81
142
223
Meal 2
Cheat Day
257
257
Meal 3
0
Meal 4
0
Meal 5
0
Meal 6
0
Meal 7
0
Meal 8
0
480
Cals
Exercise
Seated BB Twist
RG H PD WU
RG H PD
BO BB ROW WU
BO BB ROW
1 Arm DB Row WU
1 Arm DB Row
Rg PD
Preacher Curls WU
Preacher Curls TDS
EZ bar curl TDS
Sets
1
2
3
1
3
1
2
3
1
4
4
Cardio 20 mins
Seated BB Twist
Exercise
Seated BB Twist
Side lat Raise WU
Side lat Raise
DB SP Wu
DB SP Wu
DB Rdelt
Cardio
S BT
Sets
Day 22
Back & Biceps
T Reps Weight L Reps
150
10
12
10
12
10
12
10
10
12
12
Weight L Reps
Weight L Reps
12
12
12
12
12
12
12
12
12
12
12
12
Exercise
S BB Twist
Butterfly WU
Butterfly
machine BP
Incline DB Flys
Day 24
Chest
T Reps Weight L Reps
1
150
2
10
3 TDS
3 TDS
3 TDS
Weight L Reps
12
12
12
Date
Weight
Body Mass index
Body Fat
Weight L Reps
12
12
12
3/26/2012
11'3
12
12
12
Cardio 20 mins
SBT
150
12
12
150
Day 23
Shoulders
T Reps
Weight L Reps
1
150
2
10
3 pr F
1
10
3 DS
12
1 12+20 pr
Weight L Reps
12
Weight L Reps
12
12
Exercise
S BB Twist
cardio WU
Leg Press
BB Squat
Leg Extensions
Cardio 20 mins
S BB Twist
Sets
Sets
Day 25
Legs
Weight L Reps
Reps
1
3 20,20,20,25
20
3 TDS- BO
Weight L Reps
Weight L Reps
150
150
85
20
15
85
20
15
85
20
15
Weighted S Ups
HLR
Day 26
Triceps Calves & Abs
Reps
Weight L Reps
Weight L Reps
1
150
1
10
3 TDS
15
2
10
3 TDS
10
2
10
3 TDS
10
7
20
20
20
20
4
12
12
2
17
17
Cardio 20 Mins
SBT
Exercise
Sets
SBT
TPD Vbar WU
TPD V bar
CG BP WU
CG BP
Cable rope OTE WU
Cable rope OTE
S CR
150
150
.
Weight L Reps
15
15
10
10
10
20
20
12
17
10
20
20
12
Monday
3/26/2012
Meal 1 7.30am
1 slice small Granary bread
2 poached eggs
Fats
Carbs
Protein
0.7
10
14.8
0.8
3
12.6
10.7
15.6
15.6
100
46
100
46
27.9
0
0.4
3.45
22
27
10.55
0
1.3
28.3
52.45
11.85
0.5
2.2
27
Cayenne pepper
1 cup of coffee, milk (drop) 1 sugar
Total
Meal 2 8.45am
Weight Gain Shake
Total
Meal 3 11 am
50g Almonds
1 Apple
1 Banana
Total
Meal 4 12.15pm
1 Tin tuna
Cayenne Pepper
Mixed Salad
20
1 apple
0.5
22
44.2
0
27
16.4
54.3
9.4
16.4
54.3
9.4
Meal 6 3.45pm
1.5 scoops jack3d
Protein Shake (pre- workout)
3.4
20.6
35
Protein Shake (post Workout) 6pm
3.4
20.6
35
6.8
41.2
70
14
33
13
14
33
13
Total
Meal 5 2.00 pm
1 Snickers Bar
Total
Total
Meal 7 7.00pm
Chicken Sandwich
Total
Total
Daily Total
80.7
340.75
192.85
Cals
Tuesday
3/27/2012
Meal 1 7.15 am
81 1 slice small wholemeal bread
142 2 Mackerel fillets
1 glass orange juice
Fats
Carbs
Protein
0.7
52.8
0.5
14.8
1.2
25.8
3.2
29.8
1.7
54
41.8
34.7
610 Weight Gain Shake
100
46
610
100
46
7.5
33.3
12.2
0
7.5
22
55.3
0
12.2
3.2
0.5
55.2
2.2
13.4
27
1 cup of coffee, milk (drop) 2 sweeteners
223
Meal 2 8.45
Meal 3 10am
honey (teaspoon)
314.5 half cup full of oats
80 cinammon
105 skimmed milk
1 Apple
499.5
Meal 4 12.30am
2 whole meal pitta (small)
113 1 Tin tuna
Cayenne Pepper
40 Mixed Salad
1 Banana
80 1 apple
233
Meal 5 2.00 pm
50g Almonds
2 x Squares Crisps
296 Go ahead Yogurt breaks
0.4
0
4.1
20
27
22
126.4
1.3
0
41.7
27.9
10
3.6
3.45
33.6
26
10.55
3.6
2
296
41.5
63.05
16.15
Meal 6
1.5 scoops jack3d
257 Protein Shake (pre- workout)
3.4
20.6
35
257 Protein Shake (post Workout) 6pm
3.4
20.6
35
514
6.8
41.2
70
10.2
0.3
0
35.7
34.4
7.8
0.3
35.7
42.2
Meal 7
290 Half whole Trout
3 cups of vegetables
290
Meal 8
2665.5
118.2
463.45
262.95
Cals
Wednesday
3/28/2012
Meal 1
81 1 slice whole meal bread
600 7 egg whites
112 2 yolk
Fats
Carbs
Protein
0.7
0.7
9
9.3
1.4
1.2
3.2
25.2
5.4
10.4
11.9
33.8
610 Weight Gain Shake
100
46
610
100
46
249 50g Almonds
27.9
3.45
10.55
80 1 Apple
329
Meal 4 12.30pm
0
27.9
22
25.45
0
10.55
3.2
0.5
55.2
2.2
13.4
27
793
Meal 2 8.30am
Meal 3 10.15am
320 2 whole meal pitta (small)
113 1 Tin tuna
Cayenne Pepper
40 Mixed Salad
105
80
658
Meal 5 2.30pm
314.5
242
144
20
3.7
77.4
40.4
Meal 6 3.30pm
Jack3d 1.5 scoops
257 Protein Shake (pre- workout)
3.4
20.6
35
257 Protein Shake (post Workout) 6pm
3.4
20.6
35
514
700.5
6.8
41.2
70
Meal 7
240 200g King Prawns
165 Linguini
Cherry Tomatos
4
1
54
41
26
7
405
95
33
Meal 8
4009.5
57.8
350.95
233.75
Cals
Thursday
3/29/2012
Fats
Meal 1 7.15 am
81 1 slice whole meal bread
112 7 egg whites
108 1 Yolk
Carbs
Protein
0.7
0.7
4.5
9.3
1.4
0.6
3.2
25.2
2.7
22
5.9
33.3
31.1
100
46
100
46
7.5
33.3
12.2
27.9
35.4
3.45
36.75
10.55
22.75
320 Half whole Trout
113 Mixed Salad
Cayenne Pepper
40
1 Apple
10.2
0
20
34.4
22
473
10.2
42
34.4
27.9
12.6
3.45
30
10.55
2.8
40.5
33.45
13.35
Meal 6 4.15pm
Jack3d 1.5 scoops
257 Protein Shake (pre- workout)
3.4
20.6
35
257 Protein Shake (post Workout) 6pm
3.4
20.6
35
514
6.8
41.2
70
Meal 7
380 2 Chicken Breasts
210 3 cups of vegetables
4.8
0.3
35.7
34.8
7.8
590
5.1
35.7
42.6
1 cup of coffee, milk (drop) 2 sweeteners
1 Apple
301
Meal 2 9.00am
610 Weight Gain Shake
610
Meal 3 10.15 am
honey (teaspoon)
314.5 half cup full of oats
cinammon
skimmed milk
80 50g Almonds
394.5
Meal 4 12
Meal 5 3.15pm
50g Almonds
1 kit kat chunky
Meal 8
Weight Gain Shake
100
46
100
46
2882.5
111.9
422.4
306.2
Cals
Friday
3/30/2012
Fats
Carbs
Protein
Worked out AM
Meal 1 8.00am
81
112
54
1 cup of coffee, milk (drop) 2 sweeteners
80
327
100
46
100
46
7.5
33.3
12.2
7.5
33.3
12.2
3.2
12.5
55.2
0
13.4
52.5
15.7
55.2
65.9
3.2
4.8
55.2
13.4
34.8
55.2
48.2
Meal 6
1.5 scoops jack3d
257 Protein Shake (pre- workout)
3.4
20.6
35
257 Protein Shake (post Workout) 6pm
3.4
20.6
35
514
6.8
41.2
70
Meal 2 10 am
610 Weight Gain Shake
610
Meal 3
honey (teaspoon)
249 half cup full of oats
cinammon
skimmed milk
314.5
563.5
Meal 4
240 2 whole meal pitta (small)
40 Lean Mince 250g
80
360
Meal 5
314.5
248 2 whole meal pitta (small)
2 Chicken Breasts
562.5
Meal 7
194
165
359
Meal 8
610
610
3906
42
284.9
242.3
Cals
Saturday
3/31/2012
Fats
Carbs
Protein
Cals
Meal 1
3.4
20.6
35
257
3.4
20.6
35
257
Meal 2
610 Protein Shake
610
Meal 3
249
249
Meal 4
320
327.5
647.5
Meal 5
320
194
514
Meal 6
257
257
514
Meal 7
0
Meal 8
2534.5
3.4
20.6
35
257
Sunday
4/1/2012
Fats
Carbs
Protein
Cals
Meal 1
Meal 2
Cheat Day
Meal 3
Meal 4
Meal 5
Meal 6
Meal 7
Meal 8
Weeks 1-4
Exercise
Arms
Seated Hammer curls
French Press Seated
BB Preacher curl
Tricep Kickbacks
Revers DB curl
Lying tricep press
overhead cable curl
kneeling cable conc tricep ex
Abs
Rope Crunches
Ball Leg Pull in
Jacknife sit ups
Leg to ceiling
Cardio
Exercise
Chest & Abs
Incline BB Press
Decline BB Bench Press
Decline Fly's
Hammer grip Inc DB Press
Cable Cross overs
Sets
T Reps
3
3
3
3
3
3
3
3
Day 1
Arms/abs
Weight L Reps
Weight L Reps
Weight L Reps
Exercise
Legs
8-12 8-12 8-12 8-12 8-12 8-12 8-12 8-12 -
2
2
2
2
4
x 8-12
x 8-12
x 8-12
x 8-12
x 8-12
Weight L Reps
Weight L Reps
Cals Burnt
Sets
Reps
Foreams
42
12
12
12
42
12
12
12
42
12
12f
12
12
Day 3
Chest/Abs
Weight L Reps
60
55
16
18
Weight L Reps
10
12
12
12
55
55
16
18
Weight L Reps
10
12
12
12
55
10
Cardio
N/A
Exercise
Back
BO Barbell Rows
T Bar Row
Cable Row
Wide Grip Pdown BH
SA PD
Calves
Sets
Cardio
N/A
Reps
2
2
2
2
2
Day 4
Back & Calves
Weight L Reps
Weight L Reps
Weight L Reps
Exercise
Shoulders
x 8-12
x 8-12
x 8-12
x 8-12
x 8-12
Abs
Abs
Rope Crunches
Ball Leg Pull in
Jacknife sit ups
Leg to ceiling
TRX Legs in pressup
Cardio
Activity
Sunday
N/A
T Reps
T Reps
Date
Weight
Body Mass index
Body Fat
Saturday
4 x12
4x
2 x Failure 12f
3
12
Sets
Sets
Day 2
Legs/forearms
Weight L Reps
Cardio
Day 5
Shoulders & Abs
Weight L Reps
Weight L Reps
Weight L Reps
Monday
4/2/2012
Meal 1 7.30am
2 slices small Granary bread
2 Mackerel fillets
Fats
Carbs
1.4
52.8
29.6
1.2
22
54.2
52.8
100
100
27.9
3.45
27.9
3.45
3.2
0.5
55.2
2.2
1 cup of coffee, milk (drop) 2 sweeteners
1 apple
Total
Meal 2 8.45am
Weight Gain Shake
Total
Meal 3 11 am
50g Almonds
Total
Meal 4 12.15pm
2 whole meal pitta (small)
1 Tin tuna
Cayenne Pepper
Mixed Salad
20
1 apple
3.7
22
99.4
27.9
3.45
27.9
22
25.45
Meal 6 3.45pm
1.5 scoops jack3d
Protein Shake (pre- workout)
3.4
20.6
Protein Shake (post Workout) 6pm
3.4
20.6
6.8
41.2
7.3
0.7
0.3
8.3
0.4
8.3
5.6
14.3
Total
Meal 5 2.00 pm
50g Almonds
1 apple
Total
Total
Meal 7 7.00pm
Rump Steak
Mushrooms
Broccoli
Total
Total
Daily Total
132.8
336.6
Protein
Cals
6
29.8
Tuesday
4/3/2012
Meal 1 7.15 am
162 2 slices small Granary bread
600 2 Mackerel fillets
Fats
Carbs
1.4
52.8
29.6
1.2
54.2
30.8
1 cup of coffee, milk (drop) 2 sweeteners
0
80
35.8
842
Meal 2 8.45
46
610 Weight Gain Shake
100
46
610
100
0
0
22
22
3.2
0.5
55.2
2.2
Meal 3 10am
10.55
314.5
10.55
314.5
1 Apple
Meal 4 12.30am
13.4
27
0
40.4
320 2 whole meal pitta (small)
113 1 Tin tuna
Cayenne Pepper
40 Mixed Salad
10.55
80 1 apple
553
Meal 5 2.00 pm
50g Almonds
314.5
0
10.55
80
394.5
20
0
3.7
22
99.4
27.9
3.45
27.9
3.45
3.4
20.6
3.4
20.6
4.5
27.55
12.6
4.5
40.15
Meal 6
35
257 Protein Shake
35
257
70
514
Meal 7
35.6
3.4
1.9
40.9
215 Meat Pizza
44 San Miguel
27
286
Meal 8
Protein Shake
3.4
20.6
3.4
20.6
254.2
3514
101.1
337
Protein
Cals
6
29.8
Wednesday
4/4/2012
Meal 1
162 1 slice whole meal bread
600 6 egg whites
2 yolk
Fats
Carbs
0.7
0.6
9
9.3
1.2
1.2
10.3
11.7
4.74
80
0
4.74
22
102
7.5
33.3
7.5
33.3
3.2
0.5
55.2
2.2
Cayenne Pepper
1 cup of coffee, milk (drop) 2 sweeteners
35.8
762
Meal 2 8.30am
46
610 Weight Gain Shake
46
610
1 Apple
Meal 3 10.15am
honey (teaspoon)
half cup full of oats
cinammon
skimmed milk
0
0
80
80
Meal 4 12.30pm
13.4
27
0
40.4
320 2 whole meal pitta (small)
113 1 Tin tuna
Cayenne Pepper
40 Mixed Salad
10.55
80 1 Apple
553
Meal 5 2.30pm
314.5 50g Almonds
10.55
314.5
1 Apple
35
Meal 6 3.30pm
Jack3d 1.5 scoops
257 Protein Shake (pre- workout)
Protein Shake (post Workout) 6pm
20
0
3.7
22
99.4
27.9
3.45
0
27.9
22
25.45
3.4
20.6
3.4
20.6
35
257
6.8
41.2
11
1.6
Meal 7
Lean Mince 250g
190 1 cup vegetables
153 Brown Rice (half cup)
12.5
0.1
0.8
0
11.9
22.9
343
13.4
34.8
12.6
Meal 8
35
257 Weight Gain Shake
4.74
80
35
257
4.74
80
215.35
3176.5
79.08
427.85
Protein
Cals
3.2
21.6
5.4
Thursday
4/5/2012
Fats
Meal 1 7.15 am
81 1 slice whole meal bread
96 7 egg whites
108 1 Yolk
Cayenne Pepper
1 cup of coffee, milk (drop) 2 sweeteners
Carbs
0.7
0.7
4.5
9.3
1.4
0.6
22
5.9
33.3
4
0
100
22
122
7.5
33.3
0
7.5
22
55.3
2
12.5
0.1
51.5
0
11.9
22
14.6
85.4
27.9
3.45
27.9
3.45
35
Meal 6 4.15pm
Jack3d 1.5 scoops
257 Protein Shake (pre- workout)
3.4
20.6
35
257 Protein Shake (post Workout) 6pm
3.4
20.6
70
514
6.8
41.2
30.2
285
Meal 2 9.00am
45
10.55
563 Weight Gain Shake
1 Apple
80
643
Meal 3 10.15 am
honey (teaspoon)
249 half cup full of oats
cinammon
skimmed milk
1 Apple
249
Meal 4 12.10pm
1 large wholemeal pitta
320 Lean Mince 250g
113 1 cup vegetables
Cayenne Pepper
40
1 Apple
80
553
Meal 5 3.15pm
314.5 50g Almonds
0
10.55
80
394.5
0
45
12.2
12.2
13.4
27
0
40.4
Meal 7
52.5
2.6
2.25
327.5
55
109
57.35
491.5
Meal 8
45
563 Weight Gain Shake
4.74
80
45
563
4.74
80
310.7
3693
71.44
420.65
Protein
Cals
Friday
4/6/2012
Fats
Carbs
Worked out AM
Meal 1 8.00am
3.2
25.2
2.7
81
112
54
1 cup of coffee, milk (drop) 2 sweeteners
80
31.1
327
100
100
7.5
33.3
7.5
33.3
3.2
12.5
55.2
0
15.7
55.2
3.2
4.8
55.2
55.2
35
Meal 6
1.5 scoops jack3d
257 Protein Shake (pre- workout)
3.4
20.6
35
257 Protein Shake (post Workout) 6pm
3.4
20.6
70
514
6.8
41.2
Meal 2 10 am
46
0
610 Weight Gain Shake
80
46
690
12.2
0
12.2
9
52.5
2.6
Meal 3
honey (teaspoon)
249 half cup full of oats
cinammon
skimmed milk
80
329
Meal 4
275
327.5 2 whole meal pitta (small)
55 Lean Mince 250g
80
64.1
737.5
10.55
314.5
Meal 5
2 whole meal pitta (small)
2 Chicken Breasts
10.55
314.5
Meal 7
0
Meal 8
45
563
45
563
278.95
3475
42
284.9
Protein
Cals
Saturday
4/7/2012
Worked out AM
Fats
Carbs
Protein
Meal 1
3.4
20.6
35
3.4
20.6
35
Meal 2
46
610 Protein Shake
46
610
Meal 3
12.2
249
12.2
249
Meal 4
13.4
52.5
320
327.5
65.9
647.5
Meal 5
13.4
34.8
320
194
48.2
514
Meal 6
35
257
35
257
70
514
Meal 7
0
Meal 8
242.3
2534.5
3.4
20.6
35
Cals
Sunday
4/8/2012
Fats
Carbs
Protein
Meal 1
0
Meal 2
Cheat Day
257
257
Meal 3
0
Meal 4
0
Meal 5
0
Meal 6
0
Meal 7
0
Meal 8
0
257
Cals
Weeks 1-4
Exercise
Arms
Seated Hammer curls
French Press Seated
BB Preacher curl
Tricep Kickbacks
Revers DB curl
Lying tricep press
overhead cable curl
kneeling cable conc tricep ex
Abs
Rope Crunches
Ball Leg Pull in
Jacknife sit ups
Leg to ceiling
TRX run-> pressup
Cardio
Exercise
Chest & Abs
Incline BB Press
Flat DB Flys
Decline Fly's
NG BP
Cable Cross overs
Sets
T Reps
4
4
4
4
4
4
4
4
Day 1
Arms/abs
Weight L Reps
Weight L Reps
Weight L Reps
x 15-20
x 15-20
x 15-20
x 15-20
x 15-20
x 15-20
x 15-20
x 15-20
4 x12
4x
2 x Failure 12f
3
9
2
10
33
12
12
12
36
12
12
12
38
12
Exercise
Legs
Full BB Squat
DB Lunges
Leg Curl
Extensions
Wide leg press
Hack Squat
Calf press on lp machine
Foreams
BB r wrist curl
BB wirst curl
T Reps
Weight L Reps
Weight L Reps
x4-6
x4-6
x4-6
x4-6
x4-6
x4-6
x4-6
Date
Weight
Body Mass index
Body Fat
Saturday
Activity
Cals Burnt
Sunday
Deadlifts
Max 140
Exercise
Shoulders
DB Military Press
Upright DB row
BB Front Raise
Reverse flys
1 arm lat raise
Traps
Smith Machine Shrug
DB Shrug
Abs
Rope Crunches
Ball Leg Pull in
Jacknife sit ups
Leg to ceiling
Sets
Reps
12f
9
N/A
Cardio
Sets
T Reps
4
4
4
4
4
x4-6
x4-6
x4-6
x4-6
x4-6
Day 3
Chest/Abs
Weight L Reps
36
26
20
50
15
Weight L Reps
6
6
6
6
6
36
26
20
55
12.5
Weight L Reps
6
6
6
6
6
34
26
20
55
10
6
6
6
6
6
Exercise
Back
BO Barbell Rows
T Bar Row
Cable Row
Wide Grip Pdown BH
SA PD
Calves
Abs
Rope Crunches
Ball Leg Pull in
Jacknife sit ups
Leg to ceiling
TRX run-> pressup
Cardio
Sets
Day 2
Legs/forearms
Weight L Reps
Cardio
Sets
Reps
3
3
3
3
3
x 15-20
x 15-20
x 15-20
x 15-20
x 15-20
Day 4
Back & Calves
Weight L Reps
Weight L Reps
Weight L Reps
Cardio
x 15-20
x 15-20
x 15-20
x 15-20
x 15-20
x 15-20
x 15-20
Day 5
Shoulders & Abs
Weight L Reps
Weight L Reps
Weight L Reps
Monday
4/9/2012
Fats
Carbs
Meal 1 7.30am
Bank Holiday
Total
Total
Total
Total
Total
Total
Mushrooms
Total
0.7
8.3
0.7
8.3
Total
Daily Total
0.7
8.3
Protein
Cals
Tuesday
4/10/2012
Fats
Carbs
Meal 1 7.15 am
1 cup of coffee, milk (drop) 2 sweeteners
100
100
3.5
38
20
0
23.5
38
2 Mackerel fillets
Cayenne Pepper
Mixed Salad
52.8
1.2
1 apple
0
52.8
22
43.2
27.9
3.45
27.9
3.45
0
0.3
0
5.6
0.3
5.6
Meal 2 8.45
Weight Gain Shake
Meal 3 10am
Chicken Sandwich
1 Apple
Meal 4 12.30am
Meal 5 2.00 pm
50g Almonds
20
Meal 6
2 fillets of white fish
Broccoli Florets
Meal 7
3.4
44
3.4
44
Meal 8
Protein Shake
3.4
20.6
3.4
20.6
3.4
44
111.9
210.85
Protein
Cals
Wednesday
4/11/2012
Meal 1
7 egg whites
1 yolk
Fats
Carbs
0.7
4.5
1.4
0.6
5.2
610 Protein Shake
1 nectarine
1 Apple
610
Meal 3 10.15am
3.4
0.5
0
3.9
20.6
15
22
57.6
29
300 1 Tin mackerel in mustard
1 nectarine
80
21
0.5
6.02
15
29
380
21.5
21.02
0.5
2.2
Cayenne Pepper
1 cup of coffee, milk (drop) 2 sweeteners
0
0
Meal 2 8.30am
46
46
Meal 4 12.30pm
29.8
0
29.8
10.55
10.55
600 1 Tin tuna
Cayenne Pepper
40 Mixed Salad
1 nectarine
80 1 Apple
720
Meal 5 2.30pm
314.5 50g Almonds
0.5
0
1
20
15
22
59.2
27.9
3.45
1 banana
0.4
27
28.3
30.45
4.74
80
4.74
9.48
80
160
10.2
0.3
0
35.7
10.5
35.7
314.5
Meal 6 3.30pm
Jack3d 1.5 scoops
28
1.9
144
27 Weight Gain Shake (Pre workout)
Weight Gain Shake (Post workout)
29.9
171
Meal 7
Half whole Trout
3 cups of vegetables
0
Meal 8
35
257 Protein Shake
3.4
20.6
35
257
3.4
20.6
180.25
2452.5
83.28
386.57
Protein
Cals
25.2
2.7
Thursday
4/12/2012
Fats
Meal 1 7.15 am
112 honey (teaspoon)
54 half cup full of oats
cinammon
skimmed milk
1 Apple
Carbs
7.5
33.3
22
7.5
55.3
3.4
20.6
3.4
20.6
21
0.5
6.02
15
21.5
21.02
0.5
2.2
0.5
0
20
15
22
59.2
27.9
3.45
27.9
3.45
Meal 6 4.15pm
Jack3d 1.5 scoops
Weight Gain Shake (Pre workout)
4.74
80
Weight Gain Shake (Post workout)
4.74
80
1 cup of coffee, milk (drop) 2 sweeteners
27.9
166
Meal 2 9.00am
35
1.5
0
36.5
19.04
1.5
257 Protein Shake
62
80
399
Meal 3 10.15 am
1 Tin mackerel in mustard
289.8 1 nectarine
62
20.54
351.8
27
1.5
0
28.5
10.55
105
11.85
419.5
45
45
90
Meal 4 12.10pm
1 Tin tuna
Cayenne Pepper
113 Mixed Salad
1 nectarine
40 1 Apple
62
80
295
Meal 5 3.15pm
314.5 50g Almonds
1.3
563
563
1126
9.48
160
34.4
7.8
Meal 7
240 Half whole Trout
165 3 cups of vegetables
10.2
0.3
0
35.7
42.2
405
10.5
35.7
Meal 8
35
257 Protein Shake
3.4
20.6
35
257
3.4
20.6
292.49
3419.3
84.68
375.87
Protein
Cals
12.2
Friday
4/13/2012
Fats
Meal 1 8.00am
honey (teaspoon)
249 half cup full of oats
cinammon
skimmed milk
80 1 Apple
Carbs
Worked out AM
7.5
33.3
22
7.5
55.3
3.4
20.6
3.4
20.6
36
130
36
130
0.4
27
0.4
27
45
Meal 6
1.5 scoops jack3d
563 Protein Shake (pre- workout)
3.4
20.6
45
563 Protein Shake (post Workout) 6pm
3.4
20.6
6.8
41.2
1 cup of coffee, milk (drop) 2 sweeteners
12.2
329
Meal 2 10 am
35
257 Protein Shake
35
257
19.04
1.5
Meal 3
289.8
62 2 chicken & bacon sandwiches
20.54
351.8
0
Meal 4
27
113
1.5
0
40
62
80
28.5
295
10.55
314.5
10.55
314.5
1 banana
Meal 5
90
1126
Meal 7
34.4
7.8
240
165
42.2
405
Meal 8
35
257
35
257
273.99
3335.3
54.1
274.1
Protein
Cals
Saturday
4/14/2012
Worked out AM
Fats
Carbs
Protein
Meal 1
12.2
249
80
12.2
329
3.4
20.6
35
3.4
20.6
35
Meal 2
35
257 Protein Shake
35
257
Meal 3
60
600
60
600
Meal 4
1.3
105
1.3
105
Meal 5
0
Meal 6
35
257
35
257
70
514
Meal 7
0
Meal 8
178.5
1805
3.4
20.6
35
Cals
Sunday
4/15/2012
Fats
Carbs
Protein
Meal 1
0
Meal 2
Cheat Day
257
257
Meal 3
0
Meal 4
0
Meal 5
0
Meal 6
0
Meal 7
0
Meal 8
0
257
Cals
Weeks 1-4
Exercise
Arms
Seated Hammer curls
French Press Seated
BB Preacher curl
Tricep Kickbacks
Revers DB curl
Lying tricep press
overhead cable curl
kneeling cable conc tricep ex
Abs
Plank on Vibro
Ball Leg Pull in
Jacknife sit ups
Leg to ceiling
TRX run-> pressup
Cardio
Exercise
Chest & Abs
Incline BB Press
Flat Flys
Decline Fly's
Incline Flys
Cable Cross overs
Abs
Rope Crunches
Ball Leg Pull in
Vibro Plank
Leg to ceiling
TRX run-> pressup
Cardio
Sets
T Reps
4
4
4
4
4
4
4
4
Day 1
Arms/abs
Weight L Reps
Weight L Reps
Weight L Reps
Exercise
Sets
Legs
Full Squat Vibro 30 x 60
DB Lunges Bag
Leg Curl
Extensions
Wide leg press
Hack Squat
1 leg Calf press on Vibro
Foreams
BB r wrist curl
BB wirst curl
x 15-20
x 15-20
x 15-20
x 15-20
x 15-20
x 15-20
x 15-20
x 15-20
30
4x
2 x Failure 12f
3
9
2
10
30
12
12
30
12
3
3
3
3
3
x4-6
x4-6
x4-6
x4-6
x4-6
12
12
30
12
12
10 m level 13 Stepper
25
200
Weight L Reps
6
6
25
200
12
Weight L Reps
6
6
25
200
12
6
6
Saturday
Sunday
Activity
Cals Burnt
12
12
Day 3
Chest/Abs
Weight L Reps
T Reps
x 4-6
x 4-6
x 4-6
x 4-6
x 4-6
x 4-6
x12
Date
Weight
Body Mass index
Body Fat
12f
N/A
Sets
T Reps
3
3
3
3
3
3
3
Day 2
Legs/forearms
Weight L Reps
Weight L Reps
Weight L Reps
36
18
22
24
15
6
6
6
6
6
36
18
22
24
12.5
6
6
6
6
6
36
18
22
24
12.5
6
6
6
6
6
39
12
12
30
12
39
12
12
30
12
39
12
12
Cardio
N/A
Exercise
Back
BO Barbell Rows
T Bar Row
Cable Row
Wide Grip Pdown BH
SA PD
Calves
Sets
12
Cardio
Reps
3
3
3
3
3
x 15-20
x 15-20
x 15-20
x 15-20
x 15-20
Day 5
Back & Calves
Weight L Reps
N/A
Weight L Reps
Weight L Reps
Exercise
Sets
Shoulders
DB Military Press
Upright DB row
BB Front Raise
Reverse flys (S)
1 arm lat raise
Traps
Smith Machine Shrug
DB Shrug
Abs
Rope Crunches
Ball Leg Pull in
Jacknife sit ups
Leg to ceiling
Cardio
Reps
3
3
3
3
3
Day 4
Shoulders & Abs
Weight L Reps
x 15-20
x 15-20
x 15-20
x 15-20
x 15-20
3 x 15-20
3 x 15-20
Weight L Reps
Weight L Reps
20
10
10
6
4
16
20
20
20
20
20
10
10
6
4
16
20
20
20
20
16
10
10
6
4
20
20
20
20
20
20
20
20
20
20
20
N/A
5m 30 sec 100% 30 sec 25% Rower
Monday
4/16/2012
Fats
Carbs
Meal 1 7.30am
honey (teaspoon)
half cup full of oats
Strawberries
skimmed milk
1 Apple
1 nectarine
1 cup of coffee, milk (drop) 2 sweeteners
Total
7.5
0.5
33.3
11.7
0
0.5
22
15
8.5
82
4.74
80
4.74
80
21
0.5
6.02
15
21.5
21.02
0.5
2.2
0.5
0
20
15
22
59.2
27.9
3.45
27.9
3.45
3.4
20.6
4.74
80
8.14
100.6
0.8
4.5
1.6
0.6
0.7
6
8.3
10.5
Meal 2 8.45
Weight Gain Shake
Total
Meal 3 10am
1 Tin mackerel in mustard
1 nectarine
Total
Meal 4 12.30am
1 Tin tuna
Cayenne Pepper
Mixed Salad
1 nectarine
1 Apple
Total
Meal 5 2.00 pm
50g Almonds
Total
Meal 6 pre-post gym
Protein Shake (pre- workout)
Weight Gain Shake (Post workout)
Total
Meal 7 8pm
8 egg whites Omlette
1 yolk
half red onion
Mushrooms
Total
Meal 9 9.30 PM
Protein Shake
Total
Daily Total
3.4
20.6
3.4
20.6
81.18
377.37
Protein
Cals
Tuesday
4/17/2012
Fats
Carbs
Meal 1 7.15 am
12.2
1
0
1.5
14.7
honey (teaspoon)
249 half cup full of oats
49 Strawberries
skimmed milk
80 1 Apple
62 1 nectarine
440
7.5
0.5
33.3
11.7
0
0.5
22
15
8.5
82
4.74
80
4.7
80.0
Meal 2 8.45
45
563 Weight Gain Shake
45
563
Meal 3 10am
19.04
1.5
289.8 1 Tin mackerel in mustard
62 1 nectarine
1 Apple
21.0
0.5
6.0
15.0
22.0
20.54
351.8
21.5
43.0
113 1 Tin tuna
Cayenne Pepper
40 Mixed Salad
62 1 nectarine
80 1 Apple
0.5
2.2
0.5
0.0
20.0
15.0
22.0
295
1.0
59.2
Meal 4 12.30am
27
1.5
0
28.5
10.55
Meal 5 2.00 pm
314.5 50g Almonds
Sushi Fish Variety (Tesco)
27.9
7.3
3.5
63.6
10.55
314.5
35.2
67.0
Meal 6
Protein Shake (pre- workout)
3.4
20.6
Weight Gain Shake (Post workout)
4.7
80.0
35
257
45
563
80
820
4.7
80.0
28.8
2.7
Meal 7
128 Chicken Stir Fry
54
5.0
58.0
3.4
34.9
44
226
0.0
0.0
Meal 8
35
257
35
257
0.0
0.0
269.19
3267.3
75.7
411.2
Protein
Cals
12.2
1
0
1.5
14.7
Wednesday
4/18/2012
Meal 1
8 egg whites
1 yolk
249 Scrambled
49 Cayenne Pepper
1 Green Tea
80 Banana
62
440
Fats
Carbs
0.8
4.5
1.6
0.6
0.4
27
5.7
29.2
4.74
0.5
0
5.24
80
15
22
117
7.9
7.5
0.5
33.3
11.7
15.9
48
10
2
4.1
10
79.6
4
16.1
93.6
0.4
27
0.4
27
3.4
20.6
4.7
8.1
80.0
100.6
6
0.1
6
11.9
6.1
17.9
Meal 2 8.30am
45
45.0
19.0
1.5
20.5
27.0
1.5
0.0
563 Weight Gain Shake
1 nectarine
1 Apple
563.0
Meal 3 10.15am
1 handfull mixed nuts
289.8 honey (teaspoon)
62.0 half cup full of oats
80.0 Strawberries
skimmed milk
431.8
Meal 4 12.30pm
113.0 5 Chicken breast
Wholemeal Pasta
40.0 Chilli Pasta Sauce
62.0
80.0
28.5
295.0
10.6
12.8
314.5
385.2
Meal 5 2.30pm
1 banana
23.4
699.7
35.0
Meal 6 3.30pm
257.0 Jack3d 1.5 scoops
45.0
563.0 Protein Shake (pre- workout)
45.0
563.0
30.0
250.0
Weight Gain Shake (Post workout)
Meal 7
3 chicken breast
1 cup vegetables
30.0
250.0
Meal 8
Protein Shake
0.0
0.0
207.1
3242.5
57.58
433.3
Protein
Cals
28.8
2.7
Thursday
4/19/2012
Meal 1 7.15 am
128 Jack3d 1.5 scoops
54 Weight Gain Shake (Pre workout)
Fats
Carbs
4.74
80
30
5.74
110
15.8
15.8
21
0.5
6.02
15
12.2
1
563 2 handfulls mixed nuts
62
80
705
Meal 3 10.15 am
86 1 Tin mackerel in mustard
1 nectarine
249
49
15.5
384
21.5
21.02
0.5
2.2
0.5
0
20
15
22
59.2
15.8
15.8
3.4
20.6
2 nectarines
1.3
105
32.8
287
Meal 2 9.00am
45
1.5
0
46.5
2.3
100
18
1.4
119.4
Meal 4 12.10pm
1 Tin tuna
550 Cayenne Pepper
378 Mixed Salad
58 1 nectarine
1 Apple
986
Meal 5 2.00 pm
2 handfulls mixed nuts
1.3
105
1.3
105
Meal 6 4.15pm
Protein Shake (pre- workout)
35.0
257.0
2 Packets crisps
45.0
80
60
3.2
63.2
563.0
820
3.4
20.6
Meal 7
2 fillets of white fish
330 Broccoli Florets
55
0
0.3
0
5.6
385
0.3
5.6
Meal 8
358.7
3672
63.54
228.42
Protein
Cals
45
Friday
4/20/2012
Fats
Meal 1 8.00am
8 egg whites Omlette
563 1 yolk
124
48
687
Carbs
Worked out AM
0.8
4.5
1.6
0.6
5.3
2.2
4.74
80
4.74
80
7.5
33.3
7.5
33.3
Meal 2 10 am
4.6
172 Weight Gain Shake (Pre workout)
4.6
172
19.04
1.5
20.54
Meal 3
289.8 honey (teaspoon)
62 half cup full of oats
cinammon
skimmed milk
351.8
0
Meal 4
27
1.5
0
28.5
113
Chicken and colesaw baguette
40
62 1 Packet crisps
80
295
Meal 5
4.6
172
4.6
172
Meal 6
35
257
35
257
Meal 7
28
1.9
144
27
29.9
171
Meal 8
171.14
2105.8
17.54
115.5
Protein
Cals
Saturday
4/21/2012
Worked out AM
Fats
Carbs
Protein
Meal 1
28.8
2.7
128
54
31.5
182
3.4
20.6
35
3.4
20.6
35
Meal 2
45
563 Protein Shake
45
563
Meal 3
12.2
249
12.2
249
Meal 4
0
Meal 5
0
Meal 6
0
Meal 7
0
Meal 8
88.7
994
3.4
20.6
35
Cals
Sunday
4/22/2012
Fats
Carbs
Protein
Meal 1
0
Meal 2
257
257
Meal 3
0
Meal 4
0
Meal 5
0
Meal 6
0
Meal 7
0
Meal 8
0
257
Cals
Weeks 1-4
Exercise
Arms
Seated Hammer curls
French Press Seated
BB Preacher curl
Tricep Kickbacks
Revers DB curl
Lying tricep press
overhead cable curl
kneeling cable conc tricep ex
Abs
Plank on Vibro
Ball Leg Pull in
Jacknife sit ups
Leg to ceiling
TRX run-> pressup
Cardio
Exercise
Chest & Abs
Incline BB Press
Flat Flys
Decline Fly's
Incline Flys
Cable Cross overs
Sets
T Reps
Day 1
Arms/abs
Weight L Reps
Weight L Reps
Weight L Reps
Week off due to sickness
Sets
T Reps
Day 3
Chest/Abs
Weight L Reps
Weight L Reps
Weight L Reps
Exercise
Sets
Legs
Full Squat Vibro 30 x 60
DB Lunges Bag
Leg Curl
Extensions
Wide leg press
Hack Squat
1 leg Calf press on Vibro
Foreams
BB r wrist curl
BB wirst curl
Cardio
N/A
Exercise
Back
BO Barbell Rows
T Bar Row
Cable Row
Wide Grip Pdown BH
SA PD
Calves
Sets
Abs
Rope Crunches
Ball Leg Pull in
Vibro Plank
Leg to ceiling
TRX run-> pressup
Cardio
Cardio
T Reps
Day 2
Legs/forearms
Weight L Reps
Weight L Reps
Weight L Reps
Date
Weight
Body Mass index
Body Fat
Saturday
Activity
Cals Burnt
Sunday
Reps
Day 5
Back & Calves
Weight L Reps
Weight L Reps
Weight L Reps
Exercise
Sets
Shoulders
DB Military Press
Upright DB row
BB Front Raise
Reverse flys (S)
1 arm lat raise
Traps
Smith Machine Shrug
DB Shrug
Abs
Rope Crunches
Ball Leg Pull in
Jacknife sit ups
Leg to ceiling
Cardio
Reps
3
3
3
3
3
Day 4
Shoulders & Abs
Weight L Reps
x 15-20
x 15-20
x 15-20
x 15-20
x 15-20
3 x 15-20
3 x 15-20
Weight L Reps
Weight L Reps
20
10
10
6
4
16
20
20
20
20
20
10
10
6
4
16
20
20
20
20
16
10
10
6
4
20
20
20
20
20
20
20
20
20
20
20
N/A
5m 30 sec 100% 30 sec 25% Rower
Monday
4/16/2012
Fats
Carbs
Meal 1 7.30am
Sick Week
1 yolk
half red onion
Mushrooms
Total
Meal 9 9.30 PM
4.5
0.6
0.7
5.2
8.3
8.9
Protein Shake
3.4
20.6
Total
3.4
20.6
Daily Total
8.6
29.5
Protein
Cals
Tuesday
4/17/2012
Fats
Carbs
Meal 1 7.15 am
2.7
54
3.4
6.1
44
98
0.0
Meal 8
0.0
35
257
35
257
0.0
0.0
41.1
355
0.0
0.0
Protein
Cals
0.0
Wednesday
4/18/2012
Fats
Carbs
Meal 1
8 egg whites
0.8
1.6
3 chicken breast
1 cup vegetables
6
0.1
6
11.9
6.1
17.9
0.0
Meal 8
Protein Shake
0.0
0.0
0.0
0.0
6.1
17.9
Protein
Cals
28.8
60
3.2
63.2
Thursday
4/19/2012
Fats
Carbs
Meal 1 7.15 am
128 Jack3d 1.5 scoops
330 Broccoli Florets
55
0.3
5.6
385
0.3
5.6
Meal 8
63.2
385
0.3
5.6
Protein
Cals
Friday
4/20/2012
Meal 1 8.00am
8 egg whites Omlette
1.9
27
1.9
27
Meal 8
Fats
Carbs
Worked out AM
0.8
1.6
1.9
27
Protein
Cals
Saturday
4/21/2012
Worked out AM
Fats
Carbs
Protein
Meal 1
28.8
128
0
Meal 8
Cals
Sunday
4/22/2012
Fats
Carbs
Protein
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal 7
0
Meal 8
0
0
Cals
Weeks 1-4
Exercise
Arms
Hammer curls
French Press
DB Preacher curl
CG Bench Press
21's
21's Tricep
Sets
Abs
Decline Bench l raise
legs to ceiling
leg raise ball
Day 1
Arms/abs
Weight L Reps
T Reps
4
4
4
6
12
12
4
12
12
Weight L Reps
6
12
12
4
12
12
Weight L Reps
Exercise
Sets
Legs
Full BB Squat
DB Lunges
Leg Curl
Extensions
Wide leg press
Hack Squat
Calf press on lp machine
Foreams
BB r wrist curl
BB wirst curl
T Reps
Day 2
Legs/forearms
Weight L Reps
Weight L Reps
Weight L Reps
Date
Weight
Body Mass index
Body Fat
Monday AM
Superset
Completed 1.66
circuits
Wed AM
Superset
4/30/2012
Kettle bell u Row Clap P Up
16*12
*12
16*12
*8 4
16*12
*6 6
DB H curls Roll out
10*12
*12
8*12
*12
8*12
*12
Pull ups
*6
*6
*6
H Bag Burpees
20*12
*12
*6
Kettle bell u Row Clap P Up
16*12
*12
12*12
*8 4
12*12
*8 4
DB H curls ball s- s
10*12
*12
8*12
*12
8*12
*12
Pull ups
*6
*6
*6
Platform jump
*6
*10
*10
Completed 2 circuits
Cardio
Exercise
Chest & Abs
Incline BB Press
Flat DB Flys
Decline Fly's
Cable Cross overs
10 mins
Sets
Stepper
level
T Reps
Day 3
Chest/Abs
Weight L Reps
12
Cardio
Weight L Reps
Weight L Reps
4
3
3
6
6
6
32
26
20
6
6
6
32
26
20
6
6
6
32
26
20
6
6
6
15
12.5
12.5
Exercise
Back
BO Barbell Rows
T Bar Row
Cable Row
Wide Grip Pdown BH
SA PD
Calves
Abs
Rope Crunches
Ball Leg Pull in
Jacknife sit ups
Leg to ceiling
TRX run-> pressup
Cardio
Cardio
Sets
Reps
Day 2
Back & Calves
Weight L Reps
Weight L Reps
Weight L Reps
Exercise
Shoulders
DB Military Press
Upright DB row
BB Front Raise
Reverse flys
1 arm lat raise
Traps
Smith Machine Shrug
DB Shrug
Abs
Rope Crunches
Ball Leg Pull in
Jacknife sit ups
Leg to ceiling
Cardio
Sets
x 15-20
x 15-20
x 15-20
x 15-20
x 15-20
x 15-20
x 15-20
Reps
Day 5
Shoulders & Abs
Weight L Reps
Weight L Reps
Weight L
Reps
Monday
4/30/2012
Fats
AM Circuit
Carbs
Meal 1 7.30am
250 mm Skimmed Milk
handfull blueberries
Strawberries
Weight Gain Shake
1 Banana
Total
Snack 8.20 am
1 Red Grapefruit
1 Clementine
Total
0.0
0.3
0.1
4.7
0.4
13.0
10.5
10.1
80.0
27
5.5
140.6
0.0
0.0
21.0
8.8
0.0
29.8
15.6
0.0
0.0
0.0
22.0
8.8
15.6
30.8
0.5
2.2
0.0
0.0
20.0
8.8
22.0
0.5
53.0
15.9
6.3
15.9
6.3
3.4
20.6
3.4
20.6
0.0
0.0
Meal 3 10.00 am
1 tin mackerel
1 apple
1 Clementine
Total
Meal 4 12.30 pm
1 Tin tuna
Cayenne Pepper
Mixed Salad
1 Clementine
1 apple
Total
Meal 5
Handfull of mixed nuts
Total
Meal 6
Protein Shake
Total
Meal 7 Prezzo's
Fusilli with Italian Sausage
Total
Total
Daily Total
0.0
0.0
40.9
281.1
Protein
Cals
Tuesday
5/1/2012
Fats
Carbs
Meal 1 6.30 am
9.0
0.6
0.5
45.0
1.3
90.0 3 egg whites (free range)
42.0 1 egg yolk (free range)
38.5 1 cup of coffee, milk (drop) 2 sweeteners
563.0
105
0.3
4.5
0.6
0.6
56.4
838.5
4.8
1.2
4.7
0.0
80.0
21.0
4.7
101.0
1.0
0.6
1.6
Meal 2 7.40 am
90.0
35.0 Weight Gain Shake
1 Red Grapefruit
125.0
Meal 3 10am
18.0
0.0
0.6
212.1 1 tin mackerel
80.0 1 Clementine
35.0 1 apple
15.6
0.0
0.0
0.0
8.8
22.0
18.6
327.1
15.6
30.8
0.5
2.2
0.1
0.0
0.4
0.0
0.0
1.0
1.6
10.0
9.0
8.8
22.0
53.6
27.0
113.0
0.6
0.0
40.0
35.0
80.0
27.6
268.0
Meal 4 12.30am
1 Tin tuna
Cayenne Pepper
lettuce
Cherry tomatos
1 Red pepper
1 Clementine
1 apple
4.4
Meal 5 2.00 pm
174.0 Handfull of mixed nuts
15.9
6.3
4.4
174.0
15.9
6.3
3.4
20.6
3.4
20.6
35.0
35.0
0.0
Meal 6
257.0 Protein Shake Pre workout
Jack3d 1.5 scoops
Protein Shake Post workout
257.0
6.8
41.2
Meal 7
502.0 Fillet Steak
Broccolli
Mushrooms
14.0
0.3
0.7
0.0
5.6
8.3
502.0
15.0
13.9
Meal 8
0.0
0.0
0.0
0.0
143.6
2491.6
63.8
248.0
Protein
Cals
Wednesday
5/2/2012
Fats
AM Circuit
Carbs
Meal 1
0.3
0.1
4.7
0.4
10.5
10.1
80.0
27
5.5
127.6
563.0 Handfull of mixed nuts
90.0 1 nectarine
1 Apple
653.0
Meal 3 10.15am
15.9
0.5
0.0
16.4
6.3
15.0
22.0
43.3
18.0
0.6
0.0
212.1 1 tin mackerel
35.0 1 nectarine
80.0
15.6
0.5
0.0
15.0
18.6
327.1
16.1
15.0
7.2
0.1
0.0
0.4
0.0
0.0
8.4
16.1
1.6
10.0
9.0
8.8
22.0
24.7
76.1
10.8
2.7
13.5
handfull blueberries
48.0 Strawberries
54.0 Weight Gain Shake
1 Banana
102.0
Meal 2 8.30am
45.0
1.0
46.0
27.0
113.0
0.5
2.0
1.5
0.6
0.0
31.6
8.0
43.0
46.0
35.0
80.0
325.0
Meal 4 12.30pm
3 chicken breasts
lettuce
Cherry tomatos
1 Red pepper
1 Clementine
1 apple
Granola Bar
4.4
Meal 5 2.30pm
174.0 Handfull of mixed nuts
15.9
6.3
4.4
174.0
15.9
6.3
3.4
20.6
3.4
20.6
35.0
Meal 6 3.30pm
257.0 Protein Shake Pre workout
Jack3d 1.5 scoops
257.0 Protein Shake Post workout
70.0
514.0
6.8
41.2
40.0
1.9
3.4
Meal 7
202.0 Fillet Steak
27 Broccolli
44 Mushrooms
14.0
0.3
0.7
0.0
5.6
8.3
45.3
273.0
15.0
13.9
35.0
Meal 8
4 egg whites (free range)
0.4
0.8
0.0
0.0
0.4
0.8
229.4
2368.1
92.2
324.2
Protein
Cals
Thursday
5/3/2012
Fats
Carbs
Meal 1 7.15 am
0.6
0.5
45.0
1.3
42.0 4 egg whites (free range)
38.5 1 egg yolk (free range)
563.0
105 1 nectarine
0.4
4.5
0.8
0.6
0.5
15.0
47.4
748.5
5.4
16.4
4.7
80.0
4.7
80.0
15.6
0.0
8.4
0.0
22.0
24.7
24.0
46.7
0.5
2.2
0.1
0.0
0.4
0.0
1.6
10.0
9.0
8.8
1.0
31.6
Meal 2 9.00am
4.4
1.5
0.0
5.9
174.0 Weight Gain Shake
62.0
80.0
316.0
Meal 3 10.15 am
18.0
1.5
212.1 1 tin mackerel
62.0 1 apple
Granola Bar
19.5
274.1
52.2
0.5
2.0
1.5
0.6
0.0
3.5
60.3
291
8.0
43.0
46.0
35.0
80.0
195.0
698.0
0
Meal 4 12.10pm
1 Tin tuna
Cayenne Pepper
lettuce
Cherry tomatos
1 Red pepper
1 Clementine
4.4
Meal 5 2.15pm
174.0 Handfull of mixed nuts
15.9
6.3
4.4
174.0
15.9
6.3
3.4
20.6
3.4
20.6
35.0
Meal 6 4.15pm
257.0 Protein Shake Pre workout
Jack3d 1.5 scoops
257.0 Protein Shake Post workout
70.0
514.0
6.8
41.2
40.0
1.9
3.4
Meal 7
202.0 2 Fillets White Fish
27 Broccolli
44 Mushrooms
0
0.3
0.7
0
5.6
8.3
45.3
273.0
1.0
13.9
35.0
Meal 8
14.4
64.0 4 egg whites (free range)
0.4
0.8
14.4
64.0
0.4
0.8
267.2
3061.6
59.2
236.9
Protein
Cals
Friday
5/4/2012
Fats
Carbs
Meal 1 8.00am
14.4
2.7
64.0 1 Banana
54.0 1 Red Grapefruit
0.4
0.0
27
21.0
0.4
48.0
4.7
8.4
80.0
24.7
13.1
104.7
61.6
67.6
61.6
67.6
0.0
0.0
Meal 5
174.0 Stir Fry Sauce
3 chicken breasts
Mixed Veg
12.0
7.2
8.0
4.4
174.0
19.2
28.0
35.0
257.0
35.0
257.0
70.0
514.0
0.0
0.0
0.0
0.0
1.5
62.0
18.6
180.0
Meal 2 10 am
45.0
563.0 Weight Gain Shake
Granola Bar
45.0
563.0
0
Meal 3
18.0
0.0
3.5
212.1 Chicken & Bacon wrap x2
80.0
195.0
21.5
487.1
0
Meal 4
27.0
113.0
0.5
2.0
1.5
0.6
8.0
43.0
46.0
35.0
31.6
245.0
4.4
20.0
Meal 6
Meal 7
28
1.9
3.4
144
27
44
33.3
215.0
Meal 8
14.4
64.0
14.4
64.0
0.0
0.0
238.8
2442.1
94.3
248.3
Protein
Cals
Saturday
5/5/2012
Fats
Carbs
Protein
Meal 1
1.3
1.0
105
90.0
2.3
195.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Meal 2
45.0
3.5
563.0
195.0
48.5
758.0
Meal 3
30.0
950.0
30.0
950.0
Meal 4
0.0
0.0
2.0
52.2
80.0
291
40.0
54.2
411.0
Meal 5
Meal 6
0.0
0.0
Meal 7
0.0
0.0
Meal 8
0.0
0.0
0.0
0.0
0.0
135.0
2314.0
0.0
0.0
0.0
Cals
Sunday
5/6/2012
Fats
Carbs
Protein
Meal 1
0.0
Meal 2
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Meal 3
0.0
Meal 4
0.0
Meal 5
0.0
Meal 6
0.0
Meal 7
0.0
Meal 8
0.0
0.0
0.0
0.0
0.0
Cals
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Weeks 1-4
Exercise
Arms
Hammer curls
French Press
DB Preacher curl
CG Bench Press
21's
21's Tricep
Sets
Abs
Decline Bench l raise
legs to ceiling
leg raise ball
Day 1
Arms/abs
Weight L Reps
T Reps
4
4
4
6
12
12
4
12
12
Weight L Reps
6
12
12
4
12
12
Weight L Reps
Exercise
Sets
Legs
Full BB Squat
DB Lunges
Leg Curl
Extensions
Wide leg press
Hack Squat
Calf press on lp machine
Foreams
BB r wrist curl
BB wirst curl
T Reps
Day 2
Legs/forearms
Weight L Reps
Weight L Reps
Weight L Reps
Date
Weight
Body Mass index
Body Fat
Monday AM
Superset
Completed 1.66
circuits
Wed AM
Superset
4/30/2012
Kettle bell u Row Clap P Up
16*12
*12
16*12
*8 4
16*12
*6 6
DB H curls Roll out
10*12
*12
8*12
*12
8*12
*12
Pull ups
*6
*6
*6
H Bag Burpees
20*12
*12
*6
Kettle bell u Row Clap P Up
16*12
*12
12*12
*8 4
12*12
*8 4
DB H curls ball s- s
10*12
*12
8*12
*12
8*12
*12
Pull ups
*6
*6
*6
Platform jump
*6
*10
*10
Completed 2 circuits
Cardio
Exercise
Chest & Abs
Incline BB Press
Flat DB Flys
Decline Fly's
Cable Cross overs
10 mins
Sets
Stepper
level
T Reps
Day 3
Chest/Abs
Weight L Reps
12
Cardio
Weight L Reps
Weight L Reps
4
3
3
6
6
6
32
26
20
6
6
6
32
26
20
6
6
6
32
26
20
6
6
6
15
12.5
12.5
Exercise
Back
BO Barbell Rows
T Bar Row
Cable Row
Wide Grip Pdown BH
SA PD
Calves
Abs
Rope Crunches
Ball Leg Pull in
Jacknife sit ups
Leg to ceiling
TRX run-> pressup
Cardio
Cardio
Sets
Reps
Day 2
Back & Calves
Weight L Reps
Weight L Reps
Weight L Reps
Exercise
Shoulders
DB Military Press
Upright DB row
BB Front Raise
Reverse flys
1 arm lat raise
Traps
Smith Machine Shrug
DB Shrug
Abs
Rope Crunches
Ball Leg Pull in
Jacknife sit ups
Leg to ceiling
Cardio
Sets
x 15-20
x 15-20
x 15-20
x 15-20
x 15-20
x 15-20
x 15-20
Reps
Day 5
Shoulders & Abs
Weight L Reps
Weight L Reps
Weight L
Reps
Monday
4/30/2012
Fats
Carbs
Meal 1 7.30am
Total
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Snack 8.20 am
Total
Meal 3 10.00 am
Total
Meal 4 12.30 pm
Total
Meal 5
Total
Meal 6
Total
Meal 7
Total
Total
0.0
0.0
Daily Total
0.0
0.0
Protein
Cals
Tuesday
5/1/2012
Fats
Carbs
Meal 1 6.30 am
3 egg whites (free range)
3 egg yolk (free range)
1 cup of coffee, milk (drop) 2 sweeteners
0.0
0.3
13.5
0.6
1.8
13.8
2.4
0.0
4.7
0.0
21.0
80.0
22.0
4.7
123.0
3.8
0.3
0.0
5.6
4.1
5.6
0.5
2.2
0.1
0.0
0.4
8.4
1.6
10.0
9.0
24.7
9.4
47.5
15.9
8.4
6.3
24.7
24.3
31.0
Meal 6
Protein Shake Pre workout
3.4
20.6
Protein Shake Post workout
3.4
20.6
0.0
Meal 2 7.40 am
1 Red Grapefruit
Weight Gain Shake
1 Apple
0.0
0.0
Meal 3 10am
Roast Beef Slices
Broccoli
0.0
0.0
Meal 4 12.30am
1 Tin tuna
Cayenne Pepper
lettuce
Cherry tomatos
1 Red pepper
Granola Bar
0.0
0.0
Meal 5 2.00 pm
Handfull of mixed nuts
Granola Bar
0.0
0.0
0.0
0.0
0.0
6.8
41.2
Meal 7
502.0 Half whole Trout
Broccolli
Mushrooms
10.2
0.3
0.7
0
5.6
8.3
502.0
11.2
13.9
Meal 8
0.0
0.0
0.0
0.0
0.0
502.0
74.3
264.6
Protein
Cals
Wednesday
5/2/2012
Fats
AM Circuit
Carbs
Meal 1
10.8
8.1
handfull blueberries
48.0 Strawberries
162.0 Weight Gain Shake
1 Banana
0.3
0.1
4.7
0.4
10.5
10.1
80.0
27
18.9
210.0
5.5
127.6
15.9
0.5
0.0
16.4
6.3
15.0
22.0
43.3
1.0
45.0
0.0
46.0
Meal 2 8.30am
90.0
563.0 Handfull of mixed nuts
80.0 1 nectarine
1 Apple
733.0
Meal 3 10.15am
30.5
1.9
158.0 1 tin mackerel
27 1 nectarine
15.6
0.5
0.0
15.0
32.4
185.0
16.1
15.0
7.2
0.1
0.0
0.4
0.0
0.0
8.4
16.1
1.6
10.0
9.0
8.8
22.0
24.7
76.1
27.0
113.0
0.5
2.0
1.5
3.5
8.0
43.0
46.0
195.0
34.5
405.0
Meal 4 12.30pm
3 chicken breasts
lettuce
Cherry tomatos
1 Red pepper
1 Clementine
1 apple
Granola Bar
4.4
3.5
Meal 5 2.30pm
174.0 Handfull of mixed nuts
195.0
15.9
6.3
7.9
369.0
15.9
6.3
3.4
20.6
3.4
20.6
6.8
41.2
14.0
0.3
0.7
0.0
5.6
8.3
15.0
13.9
35.0
Meal 6 3.30pm
257.0 Protein Shake Pre workout
Jack3d 1.5 scoops
257.0 Protein Shake Post workout
70.0
514.0
35.0
34.4
1.9
3.4
39.7
Meal 7
240 Fillet Steak
27 Broccolli
44 Mushrooms
311.0
Meal 8
4 egg whites (free range)
0.4
0.8
0.0
0.0
0.4
0.8
249.4
2727.0
92.2
324.2
Protein
Cals
Thursday
5/3/2012
Fats
Carbs
Meal 1 7.15 am
0.6
0.5
45.0
1.3
42.0 4 egg whites (free range)
38.5 1 egg yolk (free range)
563.0
105 1 nectarine
0.4
4.5
0.8
0.6
0.5
15.0
47.4
748.5
5.4
16.4
4.7
80.0
4.7
80.0
15.6
0.0
8.4
0.0
22.0
24.7
24.0
46.7
0.5
2.2
0.1
0.0
0.4
0.0
1.6
10.0
9.0
8.8
1.0
31.6
Meal 2 9.00am
4.4
1.5
0.0
5.9
174.0 Weight Gain Shake
62.0
80.0
316.0
Meal 3 10.15 am
18.0
1.5
212.1 1 tin mackerel
62.0 1 apple
Granola Bar
19.5
274.1
52.2
0.5
2.0
1.5
0.6
0.0
3.5
60.3
291
8.0
43.0
46.0
35.0
80.0
195.0
698.0
0
Meal 4 12.10pm
1 Tin tuna
Cayenne Pepper
lettuce
Cherry tomatos
1 Red pepper
1 Clementine
4.4
Meal 5 2.15pm
174.0 Handfull of mixed nuts
15.9
6.3
4.4
174.0
15.9
6.3
3.4
20.6
3.4
20.6
35.0
Meal 6 4.15pm
257.0 Protein Shake Pre workout
Jack3d 1.5 scoops
257.0 Protein Shake Post workout
70.0
514.0
6.8
41.2
40.0
1.9
3.4
Meal 7
202.0 2 Fillets White Fish
27 Broccolli
44 Mushrooms
0
0.3
0.7
0
5.6
8.3
45.3
273.0
1.0
13.9
35.0
Meal 8
14.4
64.0 4 egg whites (free range)
0.4
0.8
14.4
64.0
0.4
0.8
267.2
3061.6
59.2
236.9
Protein
Cals
Friday
5/4/2012
Fats
Carbs
Meal 1 8.00am
14.4
2.7
64.0 1 Banana
54.0 1 Red Grapefruit
0.4
0.0
27
21.0
0.4
48.0
4.7
8.4
80.0
24.7
13.1
104.7
61.6
67.6
61.6
67.6
0.0
0.0
Meal 5
174.0 Stir Fry Sauce
3 chicken breasts
Mixed Veg
12.0
7.2
8.0
4.4
174.0
19.2
28.0
35.0
257.0
35.0
257.0
70.0
514.0
0.0
0.0
0.0
0.0
1.5
62.0
18.6
180.0
Meal 2 10 am
45.0
563.0 Weight Gain Shake
Granola Bar
45.0
563.0
0
Meal 3
18.0
0.0
3.5
212.1 Chicken & Bacon wrap x2
80.0
195.0
21.5
487.1
0
Meal 4
27.0
113.0
0.5
2.0
1.5
0.6
8.0
43.0
46.0
35.0
31.6
245.0
4.4
20.0
Meal 6
Meal 7
28
1.9
3.4
144
27
44
33.3
215.0
Meal 8
14.4
64.0
14.4
64.0
0.0
0.0
238.8
2442.1
94.3
248.3
Protein
Cals
Saturday
5/5/2012
Fats
Carbs
Protein
Meal 1
1.3
1.0
105
90.0
2.3
195.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Meal 2
45.0
3.5
563.0
195.0
48.5
758.0
Meal 3
30.0
950.0
30.0
950.0
Meal 4
0.0
0.0
2.0
52.2
80.0
291
40.0
54.2
411.0
Meal 5
Meal 6
0.0
0.0
Meal 7
0.0
0.0
Meal 8
0.0
0.0
0.0
0.0
0.0
135.0
2314.0
0.0
0.0
0.0
Cals
Sunday
5/6/2012
Fats
Carbs
Protein
Meal 1
0.0
Meal 2
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Meal 3
0.0
Meal 4
0.0
Meal 5
0.0
Meal 6
0.0
Meal 7
0.0
Meal 8
0.0
0.0
0.0
0.0
0.0
Cals
0.0
0.0
0.0
0.0
0.0
0.0
0.0
Weeks 5-8
Day 1
Arms/abs
Sets
Exercise
Arms
Seated Hammer curls
French Press Seated
BB Preacher curl
Tricep Kickbacks
Revers DB curl
Lying tricep press
overhead cable curl
kneeling cable conc tricep ex
Abs
Decline reverse crunch
Flat bench leg pull in
Jacknife sit ups
Bicycle
Day 3
Shoulders/Traps/Abs
Exercise
Sets
Shoulders/Traps/Abs
DB Military Press
Upright DB row
BB Front Raise
Reverse flys
1 arm lat raise
Traps
Smith Machine Shrug
DB Shrug
Abs
Exercise ball crunch
Lying leg raise
Jacknife sit ups
Kneeling Crunches
Broom Twist
Reps
2
2
2
2
2
2
2
2
x 8-12
x 8-12
x 8-12
x 8-12
x 8-12
x 8-12
x 8-12
x 8-12
4
4
2
2
x 20
x 20
x Failure
x30
Reps
2
2
2
2
2
x 8-12
x 8-12
x 8-12
x 8-12
x 8-12
2 x 8-12
2 x 8-12
4
4
2
3
4
x 20
x 20
x Failure
x 20
x 30
Day 2
Legs/forearms
Sets
Exercise
Legs
Full BB Squat
DB Lunges
Leg Curl
Extensions
Wide leg press
Hack Squat
Calf press on lp machine
Foream
BB r wrist curl
BB wirst curl
Reps
2
2
2
2
2
2
4
Saturday
Sunday
2 x 8-12
2 x 8-12
Day 4
Back & Calves
Sets
Exercise
Back
BO Barbell Rows
T Bar Row
Cable Row
Wide Grip Pdown BH
SA PD
Calves
DB seated 1leg raise
x 8-12
x 8-12
x 8-12
x 8-12
x 8-12
x 8-12
x 20
Reps
2
2
2
2
2
x 8-12
x 8-12
x 8-12
x 8-12
x 8-12
2 x 20
Day 5
Chest & Abs
Sets
Exercise
Chest
Incline BB Press
Decline B Bench Press
Hammer grip Inc DB Press
Decline DB Fly's
Cable Cross overs
Abs
Exercise ball crunch
Lying leg raise
Jacknife sit ups
Broom Twist
Kneeling crunches
Reps
2
2
2
2
2
x 8-12
x 8-12
x 8-12
x 8-12
x 8-12
4
4
2
4
3
x 20
x 20
x Failure
x 30
x 20
Shopping list Meat
Chicken
Tuna
Mackerel
Frozen Fish
Mince
Chicken Sausages
Total
Price
3.29
3.99
2.00
2.00
11.28
Veg
Price Others
Tomato's
Lettuce
Broccoli
Mixed veg
Onions
1.00
1.00
1.30
1.00
1.00
5.30
Brown Rice
Pitta bread
Almonds
Milk
Green Tea
Wholemeal bread
Porridge
Eggs x15
Price
1.20
2.00
1.18
1.00
2.50
7.88
Fruit
Apples
Banana
Price
Supplements
Flaxseed oil
maltodextrin
Dextrose
Amino acids
Protein High carb
Caseine Protein
1.50
1.50
3.00
Weekly Total
Price
8.00
3.99
3.00
10.00
30.00
22.00
76.99
27.46
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