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