Day 5 Friday 8-16-13 181.8

Meal 1: 2 Lite-N-Fit greek yogurts, 1 scoop protein powder, 1 slice of P28 bread
Meal 2: 40gm protein powder, 40gm oats, 2 tbsp P2B
Meal 3: 40gm lean beef, 30gm brown rice, 3 fish oil
Meal 4:
Meal 5:

Workout: Shoulders and HIIT 6 20sec interval with 2 miin recovery

Day 4 Thursday 8-15-13 182.8

Meal 1 PRE-WO: 40gm turkey burgers, 40gm sweet potato
Meal 2 PWO: 40gm protein powder, 40gm oats, 2tbsp P2B
Meal 3: 40gm protein (1/2cup egg whites, 30gm from flatbread), P28 Flatbread, sprinkle of shredded cheese
Meal 4: 20gms protein squid, 20gm sweet potato, 2 slices of P28 bread (24gms carbs) 2 rice cakes
Meal 5: 1 scoop caesin
Because of my day I had to put carbs from meal 5 in meal 4.

Workout: Back and 30 min steady state

Day 3 Wednesday 8-14-13 181.8 FREE Meal Today

Meal 1: 40gm turkey burger, 30gm (1cup)brown rice, broccoli, 3 fish oil
Meal 2: 40gm protein powder, 40gm otas, 2tbsp P2B
Meal 3: 40gm lean beef , (1cup) 30gm brown rice, broccoli, 3 fish oil
Meal 4: FREE MEAL-2 small slices of bread, 6oz skirt steak, mash potatoes, veggies
Meal 5: No 5th meal. Saved my protein and carbs in case I went over with my free meal

Workout: HIIT 6-20 sec sprints , 2 min recovery under 16 minutes, abs 3 sets x 20 ball crunch

Day 2 Tuesday 8-13-13 182.8

Meal 1 PRE-WO: 40gm Protein powder, 45gm Oatmeal, 3 fish oil capsules
Peri-Workout: 1 Scoop Xtend, 5gm creatine, 1/2 scoop jackd
Meal 2 PWO: 40gm Protein Powder, 3.5 rice cakes
Meal 3: 40gm greek yogurt, 25gm carb (1 nectarine+carbs in greek yogurt)
Meal 4: P28 Flat Bread, 10gm egg whites, roasted red peppers, 3 fish oil
Meal 5: 40gm lean burger (2 pattys), 30gm (6oz) sweet potato, large green salad 2 tbsp low fat/cal dressing
.
Workout: Chest

Day 1 Monday 8-12-13 185.4

Meal 1: 40gm Turkey Burger, 1 cup (30gm) brown rice, broccoli, 3 fish oil
Meal 2 PREW: 40gm protein powder, 40gm oats, 5gm creatine
Peri-Workout: 1 scoop xtends, 1/2 scoop jackd
Meal 3 PWO: 40gm protein powder, 40gm gatorade (dextrose) powder, 50,000iu vit d
***Will be switching gatorade to carb food source*** starting tomorrow
Meal 4: 40gm lean beef patty, 1 cup (30gm) brown rice, broccoli, 3 fish oil
Meal 5: 20gm eggs (2 whole eggs & 1/2cup egg whites), 30gm bread (4 thin slice peperidge farm)
Meal 6: 20gm caesin protein powder pre-bed

Workout: Legs

WEDNESDAY 5-23-13 170.3

Weight 170.3

Meal 1: 6oz chicken breast, 1/2 cup brown rice, 1 serving brocolli
Meal2: 40gm oats, 40gm protein shake
Meal 3: 40gm gatorade, 40gm protein shake
Meal 4: 6oz lean beef, 1/2 cup brown rice, 1 serving broclli
Meal 5:

Supps: 10gm creatine, beta-alanine, fat burner

Cardio: (8) intervals 10.5spd/11incl
Weights: none

TUESDAY 5-21-13 170.3

Weight 170.3

Meal 1: 6oz chicken breast, 1/2 brown rice, 1 serving brocolliMeal 2: 50gm oats, 40gm protein shake
Meal 3: 55gm gatorade, 40gm protein powder
Meal 4: 6oz lean beef, 1/2 cup brown rice, 1 serving brocolli
Meal 5: Waited to long to have this meal and will power was down. I grabed a muscle milk rtd, grapes, and 1 cookie, some gold fish.

Supps: 10gm creatine, beta-alanine, 1 scoop jackd

Cardio: 30min steady state
Weight: Back n Tri's

MONDAY 5-20-13 173.3

Weight 173.3

Meal 1: 6oz chicken breast, 1/2 brown rice, 1 serving brocolli
Meal 2: 50gm oats, 40gm protein shake
Meal 3: 55gm gatorade, 40gm protein powder
Meal 4: 6oz lean beef, 1/2 cup brown rice, 1 serving brocolli
Meal 5: 6oz lean beef, roasted veggies, 1 sweet potato

supps: 10gm creatine, beta-alanine, 2 fish oil, 1 scoop jackd

Cardio: none
Weights: Quads n shoulders

5-16-113 Thursday Weight 168.8

weight: 168.8

Meal 1: 50gm oats, protein shake
Meal 2: 55gm pro carb, 40gm protein shake
Meal 3: 1 lean burger, 1 turkey burgetr, 1 red skin potato
Meal 4: 3 salmon rolls
Meal 5: 8oz flank steak, 1 p28 bagel

Supps: 1 aminolast, 10gm creatine, beta-alanine, fat burner

Cardio: (8) Intervals 20sec sprt/2 min recovery  10.5spd/11incl
Weight: Back and Tri's

5-15-13 Wednesday Weight 168.2

Weight: 168.2

Meal 1: 1 lean burger, 1 turkey burger, 1 red skin potato, 1 serving veggies
Meal 2: 6 large shrimp,grilled veggies, 1 cup rice
Meal 3: 40gm oats, protein shake
Meal 4:1 lean burger, 1 turkey burger, 1 red skin potato, 1 serving veggies
Meal 5: 8oz flank steak, 1 sweet potato

supps: 10gm creatine, beta-alanine, fat burner,

Cardio: 30 min steady state
weights: none

5-14-13 Tuesday Weight 172

Weight: 172

Meal 1: 1 lean burger, 1 turkey burger, 1 red skin potato
Meal 2: 50gm oats, 40gm protein shake
Meal 3:55gm oats, 40gm protein shake
Meal 4:1 lean burger, 1 turkey burger, 1 red skin potato
Meal 5: 8oz flank steak, strawberries

Supps: 10gm creatine, 1 scoop aminolast, beta-alanine, fat burner, 600mg mag, 20mg zinc

Cardio: none
Weights: Quads and Shoulders

5-13-13 Monday Weight 173

Weight:173

Meal 1: 50gm oats, 40gm protein shake
Meal 2: 55gm pro carb, 40gm protein shake
Meal 3: 1 lean burger, 1 turkey burger, 1/2 basmati Rice, 1 serving brocolli
Meal 4: 1 lean burger, 1 turkey burger, 1/2 basmati Rice, 1 serving brocolli
Meal 5: 8oz flank steak 1 sweet potato, large green salad with low cal/fat dressing

Supps: 50,000iu Vit d, 1 scoop aminolast, 10gm creatine, beta-alanine, 600mg mag, 20mg zinc

Cardio: (8) intervals 10.5spd/11incl
Weights: Chest and Bi's

5-9-13 Thursday Weight 166.4

Weight: 166.4

Meal 1: 50gm oats, 40gm protein shake
Meal 2: 55gm pro carb, 40gm protein shake
Meal 3: 1 lean burger, 1 turkey burger, 1 red skin potato, 1 serving brocolli
Meal 4: P28 Bagel, 1 thin chicken breast
Meal 5:

Supps: 1 scoop aminolast, 10gm creatine, 5gm glutamine, beta-alanine

Cardio: HIIT (8) intervals 20sec sprint/2min recovery 10.5spd/11incl
Weights: Back and tri's

5-8-13 Wednesday 166.4

Weight: 166.4

Meal 1: 1 lean burger, 1 turkey burger, 1/2 cup basmati rice 1 serv brocolli\
Meal 2: 40gm oats, 40gm protein shake
Meal 3: 45gm oats, 40gm protein shake
Meal 4: 1.5 protein wrap, 1.5 chicken breast, peppers, onions

Supps: 10gm creatine, beta-alanine, fat burner, 800mg mag, 20mg zinc

Cardio: HIIT Intervals, (8) 20sec sprints, 2 min recovery, 10.5spd/11incl
Weights: None

5-7-13 Tuesday Weight: 167.4

Weight: 167.4

Meal 1: 1 lean burger, 1 turkey burger, 1/2 basmati rice, 1 serving brocolli
Meal 2: 50gm oats, 40gm protein shake
Meal 3: 55gm power carb, 40gm protein shake
Meal 4: 1 lean burger, 1 turkey burger, 1/2 basmati rice, 1 serving brocolli
Meal 5: 8oz flank steak, 1 sweet potato, large green salad w/low cal/fat dressing

Supps: 1 scoop amino last, 2 fish oil caps, 3 fat burners, beta-alanine, 10gm creatine, 800mg mag, 20mg zinc

Cardio: none
Weights: Quads and shoulders

5-6-13 Monday Weight 169

Weight: 169

Meal 1: 1 lean burger, 1 turkey burger, 1/2 Cup Basmati Rice, 1 serving brocolli
Meal 2: 50gm Oats, 40gm protein shake
Meal 3: 55gm Power Carb, 40gm protein shake
Meal 4: lean burger, 1 turkey burger, 1/2 Cup Basmati Rice, 1 serving brocolli
Meal 5: 8oz flank Steak, 1 sweet potato, 1 large green salad w/low cal/fat dressing

Supps: 50,000iu vit D, 1 scoop aminolast, 10gm creatine, beta-alanine

Cardio: 30min steady state 4.0spd/6.0incl
Weights: chest and Bi's

5-3-13 Friday

Weight: 166.4

Meal 1: 1 chicken breast, 1 P28 flat bread
Meal 2: 55gm oats, 40gm protein shake
Meal 3: 50gm oats, 40gm protein shake
Meal 4: 1 chicken breast, 1 sweet potato
Meal 5: Free Meal shrimp scallops, veggies

Cardio: 15min steady state
Weights: Deload

5-2-13 Thursday

Weight: 166.6

Meal 1: 1 lean burger, 1 turkey burger, 1 cup brown rice
Meal 2: 55gm oats, 40gm protein shake
Meal 3: 50gm oats, 40gm protein shake
Meal 4: 1 lean burger, 1 turkey burger, 1 red skin potato
Meal 5: 1 P28 Protein Bagel, chicken breast

Supps: 1 scoop aminolast, 10gm creatine, beta-alanine, 800mg magnesium, 20mg zinc

Cardio: 30 min steady state 4.0/5.0incl
Weights: Deload

5-1-13 Wednesday

Weight: 166.9

Meal 1: 1 lean burger, 1 turkey burger, 1 cup brown rice, 1 serving brocolli
Meal 2: 1 lean burger, 1 turkey burger, 1 cup brown rice, 1 serving brocolli
Meal 3:  50gm oats, 40gm protein shake
Meal 4: Protein bar 30gm carbs, 20gms protein
Meal 5: 5oz salmon sashimi, 1 tuna roll with brown rice, 1/2 grapes

Cardio: 30minute steady state 4.0 speed/6.0incline
Weights: none

4-30-13 Tuesday

Weight: 169

Meal 1: 50gm oats, 40gm protein shake
Meal 2: 55gm oats, 40gm protein shake
Meal 3: 1 lean burger, 1 turkey burger, serving brocolli, 1 cup brown rice
Meal 4: 2 Low carb wraps (30gm total) 1 whole egg 1 cup egg whites, 1 slice of cheese
Meal 5: 2-greek yogurts mixed with 1/4 cup berries, 1/2 pint artic freeze (30gm total crabs)

Cardio: none
Weights: deload

4-29-13 Day 36 Monday

Weight 170.8

Meal 1: 50gm oats, 40gm protein shake
Meal 2: 55gm oats, 40gm protein shake
Meal 3: 1 lean burger, 1 turkey burger, 1 cup brown rice, 1 serving broccoli
Meal 4: 1 lean burger, 1 turkey burger, 1 cup brown rice, 1 serving broccoli
Meal 5: 40gm squid protein, 1 red skin potato, large green salad with low cal/fat dressing

Supps: 50000iu vit d, 1 scoop aminolast, 10gm creatine, 800mg magnesium glycinate, 20mg zinc

Cardio: HIIT (8) interval @ 10.8speed/11incline
Weights: deload

4-28-13 Day 38 Sunday

Weight: 168

Meal 1: 30gm oats, 1 cup egg whites, 2 scoops muscle milk lite, made pancakes
Meal 2:
Meal 3:
Meal 4:
Meal 5:

Supps:

Cardio: none

Weights: none

4-27-13 Day 37 Saturday

Weight: 166.6

Meal 1: 50gm oats, 40gm protein shake
Meal 2: 55gm oats, 40gm protein shake
Meal 3: 4oz salmon, 1 cup jasmine rice, mixed veggies
Meal 4:
Meal 5:

Went to doctor in sfternnon for pain in lower back, hip and thigh with rash on thigh...shingles. Now taking antiviral meds.

Cardio: none
Workout: Quads and Shoulders


A1. Close Stance back Squat 4x12 140lbs
A2 75 degree DB OH Press 4x12 47.5, 45,45,45lbs
B1. Low DB Step Up 3x15 35,32.5,32.5lbs
B2. Meadow Lateral Raises 3x20 30lbs
C1. Leg Ext Drop Set 3x14/14/14 *weight used 105/75/45
C2 Seated DB Lateral Raises 3x16.25 18.25lbs

** modified workout a little to accomodate pain

4-26-13 day 36 Friday

Weight: 165.8

Meal 1: 1 lean burger, 1 turkey burger 1 seet potato
Meal 2: 55gm oats, 40gm protein shake
Meal 3: 50gm oats, 40gm protein shake
Meal 4: Protein shake, 1 sweet potato
Meal 5: 1 wholde egg, 1 cup egg whites 2 slices ezekial bread 1 slice of cheese
*snacked on pretzels

Supps: 5000iu vit d, 1 scoop aminolast, 10gm creatine, 800mg magnesium glycinate

Cardio: HIIT (8) intervals 20sec sprint/2min recovery 10.8speed/11incline
Weight: Chest and Bi's

A1. 10 degree BB Press Wide Grip 4x12 160,160,155,155lbs
A2. Standing DB Curls w/Rotation 4x12 35,35,32.5,32.5lbs
B1. Flat DB Press Neutral 3x12 50lbs
B2. 45 Degree DB Hammer Curls 3x12 30lbs
C1. 65 Degree Cable Fly 3x15 42.5lbs
C2 Concentration curls 3x15 21.25lbs
D1. Push Ups Feet elev 6inches 3x25 Bw
D2. Cable Preacher Curl Close Grip 3x15 55,50,50lbs

4-25-13 Day 35 Thursday

Weight: 168

Meal 1: 1 lean burger, 1 turkey burger 1 red skin potato
Meal 2: 55gm oats, 40gm protein shake
Meal 3: 50gm oats, 40gm protein shake
Meal 4: 1 lean burger, 1 turkey burger 1 sweet potato
Meal 5: 1 whole egg, 1 cup egg whites, 2 slices of exekial bread, 1 slice of cheese

Supps: 10gm creatine, 1 scoop aminolast, 800mg magnesium glycinate

Cardio: 30min steady state 4.0speed/6.0incline
Weights: Hams and Calves

A1. DB RDL 4x12 65lbs
A2. DB Calf Raise Bilateral 4x12 30lbs
B1. St Leg Curl with 2 sec hold 3x12 50lbs
B2. DB Calf Raise Single Leg 3x15 17.5lbs
C1. One Leg Back Ext on GHR 3x10 per side BW
C2. One Leg Calf raise 3x20 BW

4-24-13 Day 34 Wednesday

Weight: 168

Meal 1: 1 lean burger, 1 turkey burger 1 red skin potatos
Meal 2: 35gm oats, 40gm protein shake
Meal 3: 30gm oats, 40gm protein shake
Meal 4: 1 Lean burger, 1 turkey burger 1 red skin potato
Meal 5: Chicken breast, 3/4 cup white rice
Snack: bag of popcorn

Supps: 1 scoop aminolast, 10gm creatine, 400gm magnesium glycinate

Cardio: (8) intervals 11incline/10.8speed 20 sec sprint/2min recovery
Weight: None

4-23-13 Day 34 Tuesday

Weight: 167.8

Meal 1: 1 lean burger, 1 turkey burger 2 red skin potatos
Meal 2: 50gm oats 40gm protein shake
Meal 3: 55gm oats, 40gm protein shake
Meal 4: chicken breast, 1 sweet potato
Meal 5:

Supps: 1 scoop aminolast, 10gm creatine

Cardio: none
Weights: Back and Tri's

4-22-13 Day 33 Monday

Weight: 170

Meal 1: 55gm oats 40gm protein shake
Meal 2: 50gm oats 40gm protein shake
Meal 3: 1 lean burger, 1 turkey burger 2 small red skin potatos
Meal 4: 1 lean burger, 1 turkey burger 2 ssweet potato
Meal 5: 1 whole egg, 1/2 cup egg whites, 2 slices ezekial bread 1 slice cheese

Supps: 5000iu vit d, 10gm creatine, 1 scoop aminolast

Cardio: 30min steady state 4.0speed/6.0inl
Weights: Quads and Shoulders

A1. Close Stance back Squat 4x17 135lbs
A2 75 degree DB OH Press 4x12 45lbs
B1. Low DB Step Up 3x15 32.5lbs
B2. Meadow Lateral Raises 3x25 30lbs
C1. Leg Ext Drop Set 3x12/12/12 *weight used 105/75/45
C2 Seated DB Lateral Raises 3x16.25 15lbs

4-21-13 Day 32 Sunday

Weight: 168.8

Today was my sons family birthday party and my diet was not good. No structured meals just picking on junk food and had pasta, chicken franchase, sausage sandwich plus desert for the day. Plus 1 beer.

Cardio: none
Weights: none

4-20-13 Day 31 Saturday

Weight: 165.6

Meal 1: 50gm oats,40gm  protein shake
Meal 2: 55gm oats, 40gm protein shake
Meal 3: Scallops and calamari, 2 red skin potatos
Meal 4: 1.5 slice pizza, small slice of cake (sons b-day party)
Meal 5: Thai duck salad, flank steak with 1/4 cup rice
**had some pretzels and 4 small pastries

Supps; 20gm bcaa, 10gm creatine

Cardio: none
Weights: chest and Bi's

A1. 10 degree BB Press Wide Grip 4x12 155lbs
A2. Standing DB Curls w/Rotation 4x12 32.5lbs
B1. Flat DB Press Neutral 3x12 47.5lbs
B2. 45 Degree DB Hammer Curls 3x12 27.5lbs
C1. 65 Degree Cable Fly 3x15 40,35,35lbs
C2 Concentration curls 3x15 21.25lbs
D1. Push Ups Feet elev 6inches 3x22 Bw
D2. Cable Preacher Curl Close Grip 3x15 40,35,35lbs

4-19-13 Day 30 Friday

Weight: 165.8

Meal 1: 1 lean burger, 1 turkey burger 2 small red skin potatos
Meal 2: 50gm oats, 40gm protein shake
Meal 3: 55gm oats, 35gm protein shake
Meal 4: 1 lean burger, 1 turkey burger 1 sweet potato
Meal 5: sushi roll, salmon sashimi
**bag of cheese puffs

Supps: 5000iu vit d, 1 scoop aminolast, 10gm creatine

cardio: 30min steady state 4.0speed/5.0inclien
Weights: Hams and calves

A1. DB RDL 4x12 60lbs
A2. DB Calf Raise Bilateral 4x12 25lbs
B1. St Leg Curl with 2 sec hold 3x12 45lbs
B2. DB Calf Raise Single Leg 3x15 15lbs
C1. One Leg Back Ext on GHR 3x8 per side BW
C2. One Leg Calf raise 3x20 BW

4-18-13 Day 29 Thursday

Weight: 165.8

Meal 1: 40gm protein/30gm carb greek yogurt
Meal 2: 1 lean burger, 1 turkey burger 2 small red skin potato
Meal 3: 50gm oats 40gm protein shake
Meal 4: 55gm oats, 40 gm protein shake
Meal 5: bay scallops and squid with corn on the cob, 1/2 cup brown rice

Snacked on popcorn...too much

Supps: 5000iu vit d, 10gm creatine, 1 scoop aminolast

Cardio: HIIT (8) intervals 10.8speed/11.0 incline
Weight: Back and Tri's

A1. Pull Ups Neutral Grip 4x12 BW 12,12,8/4,7/5...the / means I stop to rest approx 5sec then contin.
A2. Lying EZ Bar Tri Ext with Chains close Grip 4x12 35lb+chains
B1. seated Row Neutral Grip 3x12 130lbs
B2. 20 degree Incl DB Tri ext 3x12 25lbs
C1. straight Arm lat Pull down w/Strap 3x20 30lbs
C2. EZ Bar Pressdowns Pron 3x15 80,85,85lbs
D1. DB Shrugs 3x15 40lbs
D2. Standing Band Kick Backs 3x20 Red

4-17-13 Day 28 Wednesday

Weight: 166.6

Meal 1: 45gm oats, 40gm protein shake
Meal 2: 40gm oats, 40gm protein shake
Meal 3: 1 lean burger, 1 turkey burger 1 sweet potato
Meal 4: 1 lean burger, 1 turkey burger 1 red skin potato
Meal 5: 30gm oats, 35gm protein shake

Supps: 5000iu vit d, 1 scoop aminolast, 10gm creatine,

Cardio: 30 minute walk at 4.0spd/5.0incl
Weights: none

4-16-13 Day 27 Tuesday

Weight: 168

Meal 1: 2 lean burgers, 1 medium sweet potato
Meal 2: 55gm oats, 40gm protein shake
Meal 3:50gm oats, 40gm protein shake
Meal 4: 2 lean burgers, 1 white potato
Meal 5: 40gm protein squid rings, 2 wraps

supps 5000iu vit d, 10gm creatine, 20mgzinc, 800mg magnesium glycinate, 1 scoop aminolast

Cardio: None:
Weights: Quads and Shoulders

A1. Close Stance back Squat 4x15 135lbs
A2 75 degree DB OH Press 4x12 40lbs
B1. Low DB Step Up 3x15 30lbs
B2. Meadow Lateral Raises 3x20 30lbs
C1. Leg Ext Drop Set 3x10/10/10 *weight used 105/75/45
C2 Seated DB Lateral Raises 3x15 15lbs

4-15-13 day 26 Monday

Weight: 167.2


Meal 1: 50gms oats, 40gm protein
Meal 2: 55gm oats, 45-0gm protein
Meal 3: 2 lean burgers, 1 cup brown rice, broccoli
Meal 4: 2 lean burgers, 1 white potato
Meal 5: 2 turkey burgers, 1 cup brown rice, brocolli
Popcorn

Supps: 5000iu vit d, 1 scoop aminolast, 10gm creatine

Cardio: HIIT (8) interval 20 sec sprints/2 min recovery
Weights: Chest and Bi's

A1. 10 degree BB Press Wide Grip 4x12 155lbs
A2. Standing DB Curls w/Rotation 4x12 30lbs
B1. Flat DB Press Neutral 3x12 45lbs
B2. 45 Degree DB Hammer Curls 3x12 25lbs
C1. 65 Degree Cable Fly 3x15 35lbs
C2 Concentration curls 3x15 20lbs
D1. Push Ups Feet elev 6inches 3x20 Bw
D2. Cable Preacher Curl Close Grip 3x15 45,40l40lbs

4-14-13 day 25 Sunday REFEED

Weight: 166.2

Meal 1: 40gm lean ground beef, salsa, 3 slices ezekial bread, 2 fish oil
Meal 2: 55gm oats, 35gm protein
Meal 3: 2 cups egg whites, 2 low carb wraps, salsa
Meal 4: 2 turkey burgers, 1 white potato
Meal 5: 35gms bay sea scallops**
**no carbs in this meal because in between meals I snacked on a cupcake and animal crackers.

Supps: 2 fish oil w/each meal

cardio: none
Weights: none

4-13-13 Day 24 Saturday

Weight: 166.4

Meal 1: 55gm oats, 35gm protein
Meal 2: 50gm oats, 30gm protein
Meal 3: 30gm oats, 35gm protein
Meal 4: Sushi roll, sashimi
Meal 5: 40gm lean ground beef, salsa, rice wrap

*Did not have free meal but did have 2 greek yogurts, some gold fish, animal crackers and grapes. This happened at night. I had a craving.

Supps: 5000iu, 10gm creatine, 1 scoop aminoilast, 20mg zinc, 800mg magnesium glycinate

Cardio: Went on a 4.5 mile hike with 35lb ruck

Workout: hams and Calves

A1. BB RDL 4x6 205lbs
A2. Standing BB Calf Raise 4x10 205
B1. Standing Leg Curl 3x10 50, 55, 55lbs
B2. Single DB/Leg Calf Raise 3x12 15lbs
C1. Back Ext on GHR 3x12 20lbs
C2. Seated Band Plantar Flkexion 3x25 Grey band

4-12-13 Day 23 Friday

Weight: 164.6

Meal 1: 35gms protein shake, 55gms oatmeal
Meal 2: 30gms protein shake, 50gm oatmeal
Meal 3: 2 turkey burgers, 1 white potato
Meal 4: 1 turkey burger, 1 med sweet potato
Meal 5: 1 whole egg, 1 cup egg whites, 2 ezekial bread, 1 slice of cheese

Supps: 5000iu vit d, 1 scoop aminolast, 10gm creatine

Cardio: HIIT (8) intervals 20 sec sprint/2 min recovery 10.7 speed/11.0 incl.
Weight: Back and Tri's

A1: Chin Ups 4x4 45lbs
A2. 20 Degree Close Grip Bench 4x5 165lbs
B1. Seated Row Neutral Med Grip 3x10 145lbs
B2. Decline EX Bar Triceps Ext Med Grip 3x10 80lbs
C1. Lat Pull Down Wide Prone 3x12 145lbs
C2. Rope Pressdowns 3x15 95lbs
D1. One Arm BB Shrug 3x15 50lbs
D2. DB OH French Press 3x12 60lbs

4-11-13 Day 23 Thursday

Weight: 166.2

Meal 1: 1 lean burger, 1 turkey burger, 1 med white potato
Meal 2: 35gms protein shake, 55gms oatmeal
Meal 3: 30gms protein shake, 50gm oatmeal
Meal 4: 1 lean burger, 1 turkey burger, 1 med sweet potato
Meal 5: 4oz salmon, med sweet potato, 1 large romaine salad low fat/cal dressing

**Had 3 small pieces of dark choc., some pirate booty and popcorn

supps: 5000iu vit d, 1 scoop aminolast, 10 grams creatine

Cardio: 30 minute steady state, treadmill 4.0 speed/6.0 incl
Weights: Quads and Shoulders

A1. Back Squat 4x4 175, 185, 195, 205lbs
A2. Single Arm DB OH Press 4x5 50, 52.5, 55, 57.5lbs
B1. DB Front Lunge Front Foot Elev 3x12 30, 32.5, 35lbs
B2. 65 Degree DB lateral Raise Supine 3x12 17.5lbs
C1. Leg Ext 3x20 85lbs
C2. Front to Lateral Raise Standing 3x1510lbs

4-10-13 Day 22 Wednesday

Weight: 165.2

Meal 1:  40 gm oatmeal, 35gm protein powder
Meal 2:  45 gm oatmeal, 35gm protein powder
Meal 3: 1 lean burger, 1 turkey burger, 1 med white potato
Meal 4: 1 lean burger, 1 turkey burger, 1 med sweet potato
Meal 5: 4oz salmon sashimi, 1 salmon avacado roll

Supps: 5000iu Vit D, 1 scoop aminolast, 10gm creatine, 20mg zince, 800mg magnesium glycinate

Cardio: (8) Intervals 20sec sprint/2 min recovery  10.7 speed/11 incline
Workout: None

4-9-13 Day 21 Tuesday UPPED CARBS 20gms ON WEIGHT TRAINING DAYS

Weight: 166.2

Meal 1: 1 lean burger, 1 turkey Burger, 1 med white potato
Meal 2: 35gms protein shake, 55gms oatmeal
Meal 3: 30gms protein shake, 50gm oatmeal
Meal 4: 1 lean burger, 1 turkey burger, 1 med sweet potato
Meal 5: 1 whole egg, 1 cup egg whites, 2 slices ezekial bread, 1 head of romain low fat/cal dressing

Supps: 5000iu vit d, 2 scoops xtend, 10gms creatine, 20mg zinc, 800mg magnesium glycinate

Cardio: none
Weights: Chest and Bi's

A1. Bench Press 4x4 210lbs
A2. Standing EZ Bar Curl Sup 4x6 85lbs
B1. 30 Degree DB Press with Rotation  3x8 70lbs
B2 45 Degree DB 1-1/2 Curls Supinated 3x10 22.5lbs
C1. 45 Degree decline Cable Fly 3x12 45lbs
C2 Seated Hammer Curls 3x12 26.25lbs
D1. Wide Push Ups 3x25 BW
D2. Concentration Curls 3x15 22.5lbs

4-8-13 Day 20 Monday

Weight: 166.6

Meal 1: 1 lean burger, 1 turkey burger, 1 med sweet potato
Meal 2: 45 gm oatmeal, 35gm protein powder
Meal 3: 40 gm oatmeal, 35gm protein powder
Meal 4: 1 turkey burger, 1 lean burger, 1 white potato
Meal 5: 5oz lean steak, large romaine salad with low fat/cal dressing, 1 cup brown rice

Supps: 5000iu vit d, 2 scoops xtend bcaa, 10gm creatine, 20mg zinc, 800mg magnesium glycinate

Cardio: 30 minute steady state, 4.0 speed/6.0 incl.
Workout: Hams and Calves

A1. BB RDL 4x6 200lbs
A2. Standing BB Calf Raise 4x10 195
B1. Standing Leg Curl 3x10 50lbs
B2. Single DB/Leg Calf Raise 3x12 12.5lbs
C1. Back Ext on GHR 3x12 15lbs
C2. Seated Band Plantar Flkexion 3x20 Grey band

4-7-13 Day 19 Sundaty REFEED

Weight: 165.4

Meal 1: 1.5 cups of cereal, 2 scoops muscle milk lite
Meal 2: 1 whole egg, 1 cup egg white, 2 slices ezekial bread, 1 slice of cheese, cheese straws
Meal 3: 1 Large Chicken breast, 1 cup brown rice with peas, cheese straws
Meal 4: chicken breast, 2 slices ezekial bread, 1 slice cheese, 2 romaine leaves
Meal 5: 2 scoops muscle milk lte, 1/2 cup oatmeal, 1/2 cup frozen berries

Supps: 20mg zinc, 800mg magnesium glycinate

Cardio: hike with dog
Workout: none

4-6-13 Day 18 Saturday

Weight: 165.2

Meal 1: 2 no fat greek yogurts, 1 med banana
Meal 2: 45 gm oatmeal, 35gm protein powder
Meal 3: 40 gm oatmeal, 35gm protein powder
Meal 4: FREE MEAL flank steak at dinner with med baked potato and cesar salad
Meal 5: 2 cans tuna, 2tbsp low fat/cal salad dressing, 2 slices ezekial bread, 1 slice of cheese

Supps: 5000iu Vit d, 20gm bcaa, 5gm creatine

Cardio: None
Weights: Back and Triceps

A1: Chin Ups 4x4 40lbs
A2. 20 Degree Close Grip Bench 4x5 155lbs
B1. Seated Row Neutral Med Grip 3x10 135lbs
B2. Decline EX Bar Triceps Ext Med Grip 3x10 75lbs
C1. Lat Pull Down Wide Prone 3x12 145lbs
C2. Rope Pressdowns 3x15 90lbs
D1. One Arm BB Shrug 3x17 45lbs
D2. DB OH French Press 3x12 55lbs

4-5-13 Day 18 Friday

Weight: 165.8

Meal 1: 2 chicken thighs, 1 med sweet potato
Meal 2: 45 gm oatmeal, 35gm protein powder
Meal 3: 40 gm oatmeal, 35gm protein powder
Meal 4: 40 gm protein shake, 1 cup brown rice mixed with peas
Meal 5: 1 whole egg, 1 cup egg whites, 2 slices of ezekial bread, 1 slice of cheese
1/2 cup no fat/sugar frozen yogurt

Supps: 5000iu vit d, 20gm bcaa, 10gm creatine

Cardio: 30 minutes Steady State: Treadmill 4.0 speed/5-6.0 incl
weights: Quads & Shoulders

A1. Back Squat 4x4 170, 180, 190, 200lbs
A2. Single Arm DB OH Press 4x5 47.5, 50, 52.5,55lbs
B1. DB Front Lunge Front Foot Elev 3x12 27.5, 30, 32.5lbs
B2. 65 Degree DB lateral Raise Supine 3x12 16.25lbs
C1. Leg Ext 3x20 80lbs
C2. Front to Lateral Raise Standing 3x15 8.25lbs

4-4-13 Day 17 Thursday

Weight: 166

Meal 1: 40 gm cinnamon cereal, 35gm protein powder
Meal 2: 45 gm oatmeal, 35gm protein powder
Meal 3: 1 turkey burger, 1 grass fed burger, 1 med sweet potato
Meal 4: 35 gm oatmeal, 35gm protein powder
Meal 5: 2 chicken thighs, 1 cup brown rice with peas, asparagus

Supps: 5000iu vit d, 5gm creatine, 20gm bcaa

Cardio: HIIT, (8) 20sec sprints/2 min recovery
Weights: Chest and Bi's

A1. Bench Press 4x4 205lbs
A2. Standing EZ Bar Curl Sup 4x6 80lbs
B1. 30 Degree DB Press with Rotation  3x8 65lbs
B2 45 Degree DB 1-1/2 Curls Supinated 3x10 20lbs
C1. 45 Degree decline Cable Fly 3x12 45,45,40lbs
C2 Seated Hammer Curls 3x12 26.25, 26.25, 25lbs
D1. Wide Push Ups 3x22 BW
D2. Concentration Curls 3x15 22.5, 20, 20lbs

4-3-13 Day 16 Wednesday

Weight: 167.2

Meal 1: 40 gm oatmeal, 35gm protein powder
Meal 2: 40 gm oatmeal, 35gm protein powder
Meal 3: 1 turkey burger, 1 grass fed burger, 1 med sweet potato
Meal 4: 1 turkey burger, 1 grass fed burger, 1 med sweet potato
Meal 5: Meal 5: 1 whole egg, 1.5 cup egg whites, 2 slices ezekial bread, 1 slice of cheese

Supps: 5000iu vitamin d, 20mg zinc, 800mg magnesium glycinate

Cardio: 30 minute steady state , 6.0 inlc/4.0 speed, went for a 2.5 mile hike, Abs
Weights: extra tricepwork...various triceps pressdowns

4-2-13 Day 15 Tuesday

Weight: 166.2

Meal 1: 1 turkey burger, 1 grass fed burger, 1 med sweet potato
Meal 2: Pre WO: 45gm of cinnamon cereal, 35gm protein powder
Meal 3: PWO: 40gm cinnamon cereal, 40 protein powder
Meal 4: 1 turkey burger, 1 grass fed burger, 1 med sweet potato
Meal 5: Steamed chicken and brocolli (little sauce on side), 1 cup white rice

Supps: 5000iu vit d,20gms bcaa, 5gm creatine

Cardio: None
Weights: Hams and Calves

A1. BB RDL 4x6 195lbs
A2. Standing BB Calf Raise 4x10 135,155,175,195
B1. Standing Leg Curl 3x10 45lbs
B2. Single DB/Leg Calf Raise 3x12 10lbs
C1. Back Ext on GHR 3x12 10lbs
C2. Seated Band Plantar Flkexion 3x20 Orange band

4-1-13 Day 14 Monday

Weight: 166

Meal 1: 1 turkey burger, 1 grass fed burger, 1 med sweet potato
Meal 2: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 3: PWO: 40gm oatmeal, 40 protein powder
Meal 4: 1 turkey burger, 1 grass fed burger, 1 med sweet potato
Meal 5: 1 whole egg, 1.5 cup egg whites, 2 slices ezekial bread, 1 slice of cheese

Supps: 5000 iu vitamion d,20gm bcaa, 5gm creatine, 20mh zinc, 800mh magnesium glycinate

Cardio: HIIT, (8) 20sec sprint, 2 minute recovery
Weights: Back and Triceps

A1: Chin Ups 4x4 35lbs
A2. 20 Degree Close Grip Bench 4x5 145lbs
B1. Seated Row Neutral Med Grip 3x10 130lbs
B2. Decline EX Bar Triceps Ext Med Grip 3x10 70lbs
C1. Lat Pull Down Wide Prone 3x12 135lbs
C2. Rope Pressdowns 3x15 85lbs
D1. One Arm BB Shrug 3x15 45lbs
D2. DB OH French Press 3x12 50lbs

3-31-13 Day 13 Sunday REFEED

Weight: 166.4 Up from free meal last night

Meal 1: 3/4 cup oatmeal, 1 whole egg, 1/2 cup egg white, 2 scoops muscle milk lite (made pancakes)
Meal 2: 1 turkey burger, 1 grass fed burger, 1 medium sweet potato, 7 med strawberries
Meal 3: Easter Dinner:deviled eggs (3), kabasi and saurekrout, roast beef, asparagus, red cabbage, 1 small slice of cheese cake, sweet potato casarole. Didn't over do it but had small servings of some good stuff.

Don;'t sure if the macros worked out today teh way they were supposed to but I assume the calories were as high as a refeed.

Supps: 20mg zinc, 800mh magnesium glycinate

3-30-13 Day 12 Saturday

Weight: 165.2

Meal 1: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 2: PWO: 40gm oatmeal, 40 protein powder
Meal 3: 2 grass fed burgers, 1 medium sweet potato
Meal 4: 8oz raw salmon, 1/2 brown rice
Meal 5: FREE MEAL: Went to clients kid sweet sixteen. Had: Turkey, alot of cream spinach, 1 bite of three cookies, 1.5 diet cokes and vodka.

Supps: 5000iu Vitamin D, 20gms BCAA, 5gm Creatine, 800mg magnesium glycinate, 20mg zinc

Cardio: None
Weights: Quads and Shoulders

A1. Back Squat 4x4 155, 165, 175, 185lbs
A2. Single Arm DB OH Press 4x5 45, 47.5, 50,50lbs
B1. DB Front Lunge Front Foot Elev 3x12 25, 27.5, 30lbs
B2. 65 Degree DB lateral Raise Supine 3x12 15lbs
C1. Leg Ext 3x20 75lbs
C2. Front to Lateral Raise Standing 3x15 7.5lbs

3-29-13 Day 11 Friday

Weight: 164.0

Meal 1: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 2: PWO: 40gm oatmeal, 40 protein powder
Meal 3: 2 grass fed burgers, 1 small sweet potato, 1/2 cup brown rice
Meal 4: 2 turkey burgers, 1 medium sweet potato, head of romaine lettuce
Meal 5: 1 whole egg, 1.5 cup egg whites, 1 whole wheat wrap, 1 slice of cheese

Supps: 5000iu Vitamin D, 20gms BCAA (peri), 5gms creatine, 800mg magnesium glycinate, 20mg zinc
Cardio: HIIT (8) 20 second sprints with 2 Min Recovery @ 11.0incl/10.5spd
Workout: Chest and Bi's

A1. Bench Press 4x4 200lbs
A2. Standing EZ Bar Curl Sup 4x6 65, 75,75,75lbs
B1. 30 Degree DB Press with Rotation  3x8 60lbs
B2 45 Degree DB 1-1/2 Curls Supinated 3x10 20, 17.5,17.5lbs
C1. 45 Degree decline Cable Fly 3x12 45,40,40lbs
C2 Seated Hammer Curls 3x12 25lbs
D1. Wide Push Ups 3x20 BW
D2. Concentration Curls 3x15 20lbs

3-28-13 Day 10 Thursday

Weight: 164.4 new scale

Meal 1: 2 turkey burgers, 1 medium sweet potato
Meal 2: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 3: PWO: 40gm oatmeal, 40 protein powder
Meal 4: 2 Turkey Burgers, 1 cup Brown Rice
Meal 5: 1 whole egg, 1.5 cup egg whites, 1 whole wheat wrap, 1 slice of cheese

Supps: 5000iu vitamin d, 20gms bcaa, 800mg magnesium glycinate, 20mg zinc, 5gms creatine

Cardio: 30 minutes steady state on Treadmill @ 4.0 speed/5.0-6.0 incline
Workout: Hams and Calves

A1.Glute Ham Raise 4x10 15lbs
A2. Standing Barbell Calf Raise 4x15 95lbs
B1. DB RDL 3x12 65lbs
B2. Single DB Calf Raise 3x15 7.5lbs
C1. Standing Leg Curl 3x13 45lbs
C2. Seated Calf Raise 3x25 75lbs
D. Back Extensions on GHR 3x20 Bodyweight

3-27-13 Day 9 Wednesday

Weight: Need to by new scale today

Meal 1: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 2: PWO: 40gm oatmeal, 40 protein powder
Meal 3: 2 grass fed burgers, 1 Cup brown rice
Meal 4: 2 Chicken Thighs, 1 bar with 0% fat and 30 carbs
Meal 5: 1 whole egg, 1.5 cup egg whites, 1 whole wheat wrap, 1 slice of cheese

Supps: 5000iu Vitamin D, 10gms bcaa
Workout: HIIT (8) 20sec intervals with 2 minute rest @ 11.0incl / 10.5speed
Abs

3-26-13 Day 8 Tuesday

Weight: Batteries in scale actually died. Will get new ones today

Meal 1: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 2: PWO: 40gm oatmeal, 40 protein powder
Meal 3: 2 Grass fed burgers, 1 Cup Brown Rice
Meal 4: 1 whole egg, 1 cup egg whites, 1 whole wheat wrap, 1 slicew of cheese, 5 leaves of romaine lettuce
Meal 5: 2 servings of 0% fat greek yogurt, 1 medium sweet potato

Supps: 5000iu vitamin d, creatine 5gms, 20gms bcaa

Cardio:
Weights: Back and Triceps

A1. Pull Ups Neutral Grip 4x10 Body Weight 10,10,10,8
A2. Lying EZ Bar Triceps Ext medium Grip 4x10 75lbs
B1. DB Row Elbow 45 Degree Knee on Bench 3x12 50lbs
B2. Kneeling EZ Bar Triceps Ext Wide Prone Grip 3x12 120lbs
C1. Lat Pull Down Prone Wide 3x15 120lbs
C2. Bench Dips 3x17 25lbs
D1. DB Shrugs 2 second hold@top 3x12 55, 65,75lbs
D2. Standing Cable X Triceps Ext 3x15 25lbs

3-27-13 Day 7 Monday

Weight:

Meal 1: 2 grass fed burgers, 1 cup brown rice
Meal 2: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 3: PWO: 40gm oatmeal, 40 protein powder
Meal 4: 2 Chicken Thighs 1 medium sweet potato
Meal 5: 1 whole egg, 1.5 cup egg whites, 1 whole wheat wrap

Supps: 5000iu vitamin D, 5gms creatine, 800mg magnesium glycinate

Cardio: 30 minute steady state. Treadmill @ 4.0 speed/6.0 incline
Weights: Quads and Shoulders

A1. Close Stance Back Squat heels elev. 4x10 145lbs
A2. 85 Degree Incline DB Arnold Press 4x10 40lbs
B1. Rear Foot Elev DB Split Squat 3x12 25lbs
B2. Standing DB Lateral Raise 3x15 18.25lbs
C1. Leg Ext Drop Set (14 reps reduce weight, 14 reps reduce weight, 14 reps) 90,60, 30lbs
C2. 45 Degree Prone Lateral Raise 3x20 7.5lbs

3-24-13 Day 6 Sunday REFEED

Weight: 163.2

REFEED: Added 10gms of cabs to each meal

Meal 1: 2 Cups 0% fat Greek Yogurt, 1/2 scoop muscle milk lite, 18gms oatmeal
Meal 2: 40gms pasta, 2 cans solid white tuna, 1/2 cup vodka sauce (10gms carbs)
Meal 3: 1 whole egg, 1 cup egg whites, 1 slice of cheese, 1 whole wheat wrap, 18 cheddar rice crisps (total carbs 50gms), 4 romaine leaves
Meal 4: 2 Grass fed burgers, 1 medium sweet potato, 9 cheddar rice crisps
Meal 5: 2 individual containers of greek yogurt, 1 medium banana, 1/4 cup oatmeal, dash of low fat powder peanut butter (Blended together to make smoothie)

Supps: 800mg magnesium glycinate

Cardio: None
Workout: None

3-23-13 Day 5 Saturday

Weight: 163.7

Meal 1: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 2: PWO: 40gm oatmeal, 40 protein powder
Meal 3: 2 Chicken Thighs, 1 Medium Sweet Potato
Meal 4: 1 Cup Greek Yogurt, 1/2 Cup Blueberries, 1/4 Cup Oatmeal, 24gms Muscle Milk Lite
Meal 5:FREE MEAL Went to Origin Thai French Restaurant and had:
Green salad w/ balsamic dressing on the side, Grilled shrimp with steamed baby bok choy and approx 1 cup sticky rice.

Supps: 800mg Magnesium Glycinate
Cardio: None
Workout: Chest and Bi's (6am workout rough)

A1. 10 Degree Decline DB Press Neutral Grip 4x10 65lbs
A2. Seated DB Hammer Curl 4x10 30lbs
B1. 10 Degree Incline Press Pron Grip 3x12 45lbs
B2. EZ Bar Cable Preacher Curl Supinated Wide Grip 3x12 65lbs
C1. 65 Degree Incline Cable Fly 3x15 40,35,35
C2. 65 Degree Incline DB Curl Supinated Grip 3x12 25,22.5,22.5lbs
D1. Ladder Push Ups 3xARP 22,12,11....22,12,11...22,12,11
D2. Standing Db Curl with Rotation 3x15 22.5lbs

3-22-13 Day 4 Friday

Weight: 163.7

Meal 1: 2 Whole Eggs, 23 grams of Egg Whites, 2 Slices of Ezekial Bread, 1 Cup Mixed Berries
Meal 2: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 3: PWO: 40gm oatmeal, 40 protein powder
Meal 4: 2 Grass fed Burgers, 1 Med Sweet Potato
Meal 5:2 Chicken thighs, 1 Cup brown rice, 1 head of romaine lettuce

Supps: 5000iu Vitamin D, 4gms beta-alanin (2 dosage pre/post wo), 5gm creatine, 20gms bcaa peri-wo, 800mg magnesium glycinate

Cardio: 30 minutes Steady State Treadmill @ 5.0 incl/4.0 spd
Workout: Hams and Calves

A1.Glute Ham Raise 4x10 10lbs
A2. Standing Barbell Calf Raise 4x12 95lbs
B1. DB RDL 3x12 60lbs
B2. Single DB Calf Raise 3x15 5lbs
C1. Standing Leg Curl 3x12 45lbs
C2. Seated Calf Raise 3x20 75lbs
D. Back Extensions on GHR 3x17 Bodyweight

3-21-13 Day 3 Thursday

Weight: 164.8

Meal 1: 1 Cup 0% Greek Yogurt, 1 cup mixed berries, 2 scoops muscle milk lite, 2 slices of ezekial bread.
Meal 2: Pre WO: 45gm of oatmeal, 35gm protein powder
Meal 3: PWO: 40gm oatmeal, 40 protein powder
Meal 4: 1 chicken Thigh, 1 Turkey Burger, 1 Cup Brown Rice, 4 Romaine Lettuce Leaves
Meal 5: 6oz Salmon Raw, 1 Medium Sweet Potato

Workout: Back and Triceps
Cardio: HIIT 8 20sec sprints, 2 min recovery @ 11.0 incl/10.5 spd

Supps: 5000iu Vitamin D, 4gms Beta-Alanine (2 dosages pre and post wo), 5gms creatine, 20gms bcaa peri-wo, 800mg magnesium glycinate

A1. Pull Ups Neutral Grip 4x10 Body Weight 10,10,10,8
A2. Lying EZ Bar Triceps Ext medium Grip 4x10 70lbs
B1. DB Row Elbow 45 Degree Knee on Bench 3x12 47.5lbs
B2. Kneeling EZ Bar Triceps Ext Wide Prone Grip 3x12 115lbs
C1. Lat Pull Down Prone Wide 3x15 115lbs
C2. Bench Dips 3x15 25lbs
D1. DB Shrugs 2 second hold@top 3x12 50, 60,70lbs
D2. Standing Cable X Triceps Ext 3x15 20lbs

3-20-13 Day 2 Wednesday

Weight: 165.2

Meal 1: 2 Whole eggs, 23gms of egg whites, 2 slices of ezekial bread, 1 cup mixed berries

Meal 2: Pre WO: 45gm of oatmeal, 35gm protein powder

Meal 3: PWO: 40gm oatmeal, 40 protein powder
Meal 4: 2 Grass Fed  Burgers, 1 Cup Brown Rice, 1/2 head romaine lettuce
Meal 5: 1 Chicken thigh, 1 turkey burger, i medium sweet potato, 1/2 head romaine lettuce

Supps: 5000iu Vitamin D, 4gms Beta-Alanine (2 dosages pre and post wo), 5gms creatine, 20gms bcaa peri-wo, 800mg magnesium glycinate

Cardio: HIIT 8 20sec sprints, 2 min recovery @ 11.0 incl/10.5 spd
Weights: Abs

3-19-13 Day 1 Tuesday

Weight: 165.2

Meal 1: 1 cup brown rice, 1 chicken thigh, 1 turkey burger, 3 leaves romaine lettuce

Meal 2: Pre WO: 45gm of oatmeal, 35gm protein powder

Meal 3: PWO: 40gm oatmeal, 40 protein powder

Meal 4: 2 grass fed burgers, 1 medium sweet potato, ½ head of romaine lettuce

Meal 5: 1 Cup 0% Greek Yogurt, 2 Scoops muscle milk lite, 2 slices of ezekial bread

Supps: 5000iu Vitamin D, 800mg Magnesium Glycinate, 4gms Beta-Alanine (pre/post wo), 5gms Creatine, 20gms bcaa per-wo

Cardio: 30 min Steady State at 5.0 inc/4.0 spd
Weights: Quads and Shoulders

A1. Close Stance Back Squat Heels elev. 4x10 140lbs
A2. 75 Degree DB OH Arnold Press 4x10 37.5lbs
B1. Rear Foot Elev. Split Squat 3x12 22.5lbs
B2. Standing DB Lateral Raise 3x15 17.5lbs
C1. Leg Ext Drop Set (10reps drop weight, 10reps drop weight, 10reps) 3x30 90,60,30lbs
C2 45 Degree Prone DB Lateral Raise Pinks Up 3x17 7.5lbs