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