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