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15 calories per pound of body mass. Original Split of 40:40:20 Time up: Sleep from previous night:
Calories per pound body weight:

Macronutrient Ratios:

52

22

Carb decrease

27

180
15

306
1.7

128
0.7

150
< grams per pound of body mass >

70
0.4 Est: Calorie Intake:

Calories Calorie Difference TRAINING DAY - CONDITIONING Date: Sat July 23rd 2011 (5 weeks out) BF%: Unknown 2366 2966
2700 *measured at start of week

Meal 1: 7:00 am
Food Source

(Actual Meal Time: ______)

Daily Requirements

51.0 Protein 7.5 0.0 43.1 0.0 0.0

38.4

30.0 % of daily carbs

11.7 Fats

463 Calories 232.5 45.0 197.0 0.0 0.0 Cost 0.23 0.070 2.0 0.0

Notes
If morning cardio performed in the morning, 1/2 Protein shake is consumed along with banana, followed by rest of shake, with cooked oats (using water) plus manuka honey (15+) on top, and capful of flaxseed oil added to rest of shake, or mixed into oats. If no morning cardio, everything is consumed at the same time, blending ice with the hydrowhey and flaxseed oil, and oats, sliced banana, and teaspoon of manuka honey. Supplements: If morning cardio is done, 5g glutamine

Amount 60.0 5.0 56.0 0.0 0.0 Totals Over/Under

Carbs Overall 40.5 0.0 2.9 0.0 0.0

Starch Sugar Fibre

Saturated

Oats. Quaker Old Fashioned. Flaxseed Oil Hydro Whey. ON. (per 100g) Banana (per 100g) NO FOOD

4.5 5.0 1.5 0.0 0.0

50.6
-0.4

43.4
5.0

0.0
45

0.0
25

0.0

11.0
-0.7

0.0

474.5
11.9

2.35

(capsule), plus 3g BCAAs (capsule), with 1 tablet L-Carnitine. 4 Tbspn Liquid Aminos, & strong black coffee (200mg caffeine). 3g glutamine (capsule), 2g BCAAs (capsule) post-cardio, plus x2 multi-vitamin with breakfast and x1 digestive enzyme.

Notes

Total Fluids: 500ml water

Meal 2: 10:00 am
Meal Three

(Actual Meal Time: ______)

Daily Requirements

51.0 Protein 40.3 0.8 8.0 2.0 0.0 51.04

0.0

22.4

17.5 % of daily carbs

11.7 Fats
Saturated

399 Calories 174.9 60.8 32.0 110.7 0.0 378.36

-20.2

Notes: Cost 4.4 0.2 0.52 0.432 0.0 5.53

If traveling, flaxseed oil can be added to yam once cooked, or exchanged for 20g avocado. Mixed greens/veg are not coutned within the mix due to their low calorie count, and often insoluable fiber. Can be added freely and plentiful. Supplements: 2 Amino tablets crushed (for better absorption) and taken with water. If no Flaxseed oil available, fish oil/EPA capsule can be taken.

Amount 220.0 50.0 400.0 55.0 0.0 Totals Over/Under

Carbs Overall 0.0 14.0 0.0 5.9 0.0 19.84

-2.6 Starch Sugar Fibre

Cod Yam Potato Amino 2222 (ON - 2 Softgels) Avacado, Fresh Green Beans (Fresh)

0.00

0.00

0.00

1.5 0.2 0.0 8.8 0.0 10.54

-1.1

0.00

Notes:

Total Fluids: 500ml water

Meal 3: 1:00 pm
Meal Three

(Actual Meal Time: _____)

Daily Requirements

51.0 Protein 42.1 0.0 0.0 0.0 0.0 8.0 50.09

-0.9

0.0

0.0 % of daily carbs

11.7 Fats
Saturated

309 Calories 182.9 0.0 90.0 0.0 0.0 32.0 304.85

-4.1

Notes Cost 4.6 0.0 0.1 0.000 0.0 0.520 5.21

Either a hard-boiled egg (white only) or 2 crushed Amino tablets (crushed for better absorption), with 10g less turkey (130g), will raise amino profile of entire meal. Not always ideal when traveling due to extra preparation required. Olive oil can be exchanged for blend of cold-pressed oil, (UDO's, or Flaxseed oil), for greater omega 3 variety. Supplements: x1 L-carnitine tablet and x2 ON Diet capsules taken 30 minutes before meal, and x1 digestive enzyme taken with x1 capsule of ALA along with meal to aid digestion and absorption of food

Amount 230.0 0.0 10.0 0.0 0.0 400.0 Totals Over/Under

Carbs Overall 0.0 0.0 0.0 0.0 0.0 0.0 0.00

0.0 Starch Sugar Fibre

Cod Yam Potato Flaxseed Oil Green Beans (Fresh) Spinach (Fresh) Amino 2222 (ON - 2 Softgels)

0.00

0.00

0.00

1.6 0.0 10.0 0.0 0.0 0.0 11.61

-0.1

0.00

Notes:

Total Fluids: 500ml water

Meal 4: 4:00 pm
Meal Four

(Actual Meal Time: _____)

Daily Requirements

51.0 Protein 29.3 0.8 2.0 0.0 19.3 51.31

0.3

22.4

17.5 % of daily carbs

11.7 Fats
Saturated

399 Calories 127.2 60.8 110.7 0.0 88.0 0.00 386.61

-12.0

Notes Pre Workout Cost 3.2 0.2 0.432 0.0 0.9 4.73
Meal can same as meal 2 or 3, minus 15g of protein from meat (90g turkey/95 chicken), to allow for 2/3 scoop of Hydrowhey (20g) taken 15 minutes before weight training. Supplements: 5g Glutamine (capsule), 3g BCAA's (capsule) taken 15 minutes before weight training (along with whey protein). x1 ALA taken also to help mimic insulin spike without the sugars. Helps to increase absorption of essential aminos to muscle.

Amount 160.0 50.0 55.0 0.0 25.0 Totals Over/Under

Carbs Overall 0.0 14.0 5.9 0.0 1.3 21.11

-1.3 Starch Sugar Fibre

Cod Yam Potato Avacado, Fresh Mixed Baby Greens Hydro Whey. ON. (per 100g)

1.1 0.2 8.8 0.0 0.7

0.00 0.00 0.00

10.77
-0.9

Notes:

Total Fluids: 500ml water

Meal 5: PW (A)
Meal Five

(Actual Meal Time: ______)

Daily Requirements

25.5 Protein 24.6 0.1 0.0 24.72

-0.8

25.6

20.0 % of daily carbs

0.0 Fats
Saturated

204 Calories 112.6 88.5 0.0 0.00 201.10

-3.3

Notes Post-Workout (Immediately After) Cost 1.2 0.3

Hydrowhey and Glycomaize combined (with water) and taken directly after weight training. (1/2 consumed immediately, 1/2 consumed 10-15 minutes later). Supplements: 3g Glutamine (capsule), 2g BCAA's (capsule) taken along with x1 ALA within 10-15 minutes of training to further aid absorption and digestion of aminos and glycogen into the muscles.

Amount 32.0 25.0 0.0 Totals Over/Under

Carbs Overall 1.6 22.0 0.0 23.63

-2.0 Starch Sugar Fibre

Hydro Whey. ON. (per 100g) Glycomaize. ON. (per 100g) NO FOOD

0.8 0.0 0.0

0.00 0 0.00 55 0.00

0.86
0.9

1.42

Notes:

Total Fluids: 1000ml water

Meal 6: PW (B)
Meal Six Cod Yam Potato Flaxseed Oil Kale Spinach (Fresh)

(Actual Meal Time: _____)

Daily Requirements

25.5 Protein 24.7 1.0 0.0 0.0 25.67

0.2

19.2

15.0 % of daily carbs

11.7 Fats
Saturated

283.8 Calories 107.3 73.0 90.0 0.0 0.00 270.29

-13.5

Notes Post-Workout (30-60 Minutes After) Cost 2.7 0.3 0.140 0.0 0.00 3.08
Second PWO meal after a small, fast-acting PWO meal further helps aid recovery by keeping the body within a positive, nitrogen balance within the anabolic-window after muscle overloading.

Amount 135.0 60.0 10.0 0.0 Totals Over/Under

Carbs Overall 0.0 16.7 0.0 0.0 16.74

-2.5 Starch Sugar Fibre

0.9 0.2 10.0 0.0

0.00 0.00 0.00

11.19
-0.5

Notes:

Total Fluids: 500ml water

Meal 7: 10:30 pm
Meal Six

(Actual Meal Time: _____)

Daily Requirements

51.0 Protein 21.6 0.0 28.8 50.40

-0.6

0.0

0.0 % of daily carbs

11.7 Fats
Saturated

309.0 Calories 86.4 90.0 140.4 0.00 316.80

7.8

Notes Cost 1.1 0.1 1.1 2.37

6 medium egg whites mixed with a scoop of casein, (a teaspoon of organic coco powder mixed in for extra flavour, although this will be removed from 8 weeks out to remain as clean as possible), and microwaved for 90 seconds on full power, then stirred again and 2 teaspoons of flaxseed oil added before microwaved for final 30-40 seconds, or until firm. Supplements: x3 ZMA, 30mg Melatonin (depending if I still feel amped up after training).

Amount 240.0 10.0 40.0

Carbs Overall 0.0 0.0 3.6 3.60

3.6 Starch Sugar Fibre

Egg Whites (1 medium egg white: 33g) Flaxseed Oil Casein: ON. Gold Standard (per 100g) Totals Over/Under

0.0 10.0 1.2

0.00 0.00 0.00

11.20
-0.5

Notes:
End of Day Notes: Totals Over/Under Percentage

Total Fluids: 250ml water

303.84
-2.16

128.27
0.27

0.00

0.00

0.00

67.12
-2.88

0.00

2332.51
-33.49

24.69

52.11

22.00

25.90

Total Daily Fluids: 3750ml Water (3 3/4 liters) Time to Bed: Ideally by 11pm Sleep During Day:

All supplements mentioned can be bought from www.robrichesstore.com, or contacted for specific brands if not shown