• woke on time
• took morning supplements
• completed exercise routine
• had breakfast
• took morning w/food supplements
• took shower
• brushed teeth
• had mid-meal one
• had lunch
• took mid-day w/food supplements
• brushed teeth
• had mid-meal two
• had dinner
• had mid-meal three
• brushed teeth
• in bed on time

exercise routine

16 ounces water prior to workout

Back, Traps and Cardio

Back as follows;

Deadlifts (dumb-bells)

• 90lbs - 6 rep ( no rest )
• 80lbs - 8 reps ( no rest )
• 70lbs - 15 reps ( no rest )
• 60lbs - 20 reps ( no rest )

Bent Over T Rows (dumb-bells)

• 50lbs - 6 rep ( no rest )
• 40lbs - 8 reps ( no rest )
• 35lbs - 15 reps ( no rest )
• 30lbs - 20 reps ( no rest )

Seated Rows (dumb-bells)

• 90lbs - 6 rep ( no rest )
• 80lbs - 8 reps ( no rest )
• 70lbs - 15 reps ( no rest )
• 60lbs - 20 reps ( no rest )

Bent Over Rows (dumb-bells)

• 50lbs - 6 rep ( no rest )
• 40lbs - 8 reps ( no rest )
• 35lbs - 15 reps ( no rest )
• 30lbs - 20 reps ( no rest )

Traps as follows;

Farmer Walk

• 100lbs - 30 feet ( no rest )
• 100lbs - 30 feet ( no rest )
• 100lbs - 30 feet ( no rest )
• 80lbs - 30 feet ( no rest )

Shrugs

• 100lbs - 6 rep ( no rest )
• 80lbs - 8 reps ( no rest )
• 70lbs - 15 reps ( no rest )
• 60lbs - 20 reps ( no rest )

Cardio as follows;

10 full circuits with 1 minute rest between each.

step one, 4 minutes at level 7/70 RPM on bicycle
step two, 2 minutes at level 10/100 RPM on bicycle
step three, 0 explosive standing jumps (swollen shin)

Totals at end of cardio, 40 minutes at level 7/70 RPM, 20 minutes at 10/100 RPM and 0 explosive standing jumps.

breakfast

1 serving, Kashi Autumn Wheat
1 serving, scrambled eggbeaters
16 ounces water

mid-meal one (brunch)

1 Clif Builder’s Protein meal replacement bar
16 ounces water

lunch

6oz, Albacore Tuna w/ olive oil, vinegar, mustard and pepper to taste
1 serving, cottage cheese
16 ounces water

mid-meal two (linner)

1 Clif Builder’s Protein meal replacement bar
16 ounces water

dinner

Meat Loaf, Carrots and Mashed Potatoes
16 ounces water

mid-meal three (brinner)

1 Clif Builder’s Protein meal replacement bar
16 ounces water

totals

6 meals + 112 ounces water

notes and excuses

Excellent day, no notes.

pep talk

You are doing well, you are doing things right.

Keep going.

• woke on time
• took morning supplements
• completed exercise routine
• had breakfast
• took morning w/food supplements
• took shower
• brushed teeth
• had mid-meal one
• had lunch
• took mid-day w/food supplements
• brushed teeth
• had mid-meal two
• had dinner
• had mid-meal three
• brushed teeth
• in bed on time

exercise routine

16 ounces water prior to workout
no workout due to swollen shin

breakfast

1 serving, Kashi Autumn Wheat
1 serving, scrambled eggbeaters
16 ounces water

mid-meal one (brunch)

1 Clif Builder’s Protein meal replacement bar
16 ounces water

lunch

6oz, Albacore Tuna w/ olive oil, vinegar, mustard and pepper to taste
1 serving, cottage cheese
16 ounces water

mid-meal two (linner)

1 Clif Builder’s Protein meal replacement bar
16 ounces water

dinner

Taco Pasta salad
16 ounces water

mid-meal three (brinner)

1 Clif Builder’s Protein meal replacement bar
1 serving, walnuts and almonds
16 ounces water

totals

6 meals + 112 ounces water

notes and excuses

Excellent day, no notes.

pep talk

You are doing well, you are doing things right.

Keep going.

• woke on time
• took morning supplements
• completed exercise routine
• had breakfast
• took morning w/food supplements
• took shower
• brushed teeth
• had mid-meal one
• had lunch
• took mid-day w/food supplements
• brushed teeth
• had mid-meal two
• had dinner
• had mid-meal three
• brushed teeth
• in bed on time

exercise routine

16 ounces water prior to workout

Abs, Calves and Cardio

Cardio as follows;

2 hours brisk pace walking (outdoors) (approx. 8 miles traveled)

Abs as follows;

Crunches

• to failure (1 minute rest)
• to failure (1 minute rest)
• to failure (1 minute rest)

Weighted Crunches

• 40lbs 6 times (no rest)
• 40lbs 6 times (no rest)
• 40lbs 6 times (no rest)

Calves as follows;

Standing Calf Raises

• 100lbs - 20 times (no rest)
• 100lbs - 20 times (no rest)
• 100lbs - 20 times (no rest)

Seated Calf Raises

• 100lbs - 20 times (no rest)
• 100lbs - 20 times (no rest)
• 100lbs - 20 times (no rest)

breakfast

1 serving, Kashi Blueberry Harvest
1 serving, scrambled eggbeaters
16 ounces water

mid-meal one (brunch)

1 Clif Builder’s Protein meal replacement bar
16 ounces water

lunch

6oz, Albacore Tuna w/ olive oil, vinegar, mustard and pepper to taste
1 serving, cottage cheese
16 ounces water

mid-meal two (linner)

1 Clif Builder’s Protein meal replacement bar
16 ounces water

dinner

Sloppy Joes
16 ounces water

mid-meal three (brinner)

1 Clif Builder’s Protein meal replacement bar
16 ounces water

totals

6 meals + 112 ounces water

notes and excuses

Excellent day, no notes.

pep talk

You’re awesome. Keep this up, you’ll get there sir

• woke on time
• took morning supplements
• completed exercise routine
• had breakfast
• took morning w/food supplements
• took shower
• brushed teeth
• had mid-meal one
• had lunch
• took mid-day w/food supplements
• brushed teeth
• had mid-meal two
• had dinner
• had mid-meal three
• brushed teeth
• in bed on time

exercise routine

16 ounces water prior to workout

Legs and Cardio

Quads, Hams and Glutes as follows

Squats (dumb-bells) superset w/ Squatting Crawls (bodyweight)

• 50lbs - 6 rep ( no rest )
• 0 - 30 feet ( no rest )
• 40lbs - 8 reps ( no rest )
• 0 - 30 feet ( no rest )
• 35lbs - 15 reps ( no rest )
• 0 - 30 feet ( no rest )
• 30lbs - 20 reps ( no rest )
• 0 - 30 feet ( no rest )

Leg Presses

• 175lbs - 6 rep ( no rest )
• 175lbs - 8 reps ( no rest )
• 155lbs - 15 reps ( no rest )
• 155lbs - 20 reps ( no rest )

Leg Extensions (ankle weights) superset w/ Squat Jumps (ankle weights)

• 40lbs - 6 rep ( no rest )
• 40lbs - 6 rep ( no rest )
• 40lbs - 8 reps ( no rest )
• 40lbs - 8 rep ( no rest )
• 40lbs - 15 rep ( no rest )
• 40lbs - 15 rep ( no rest )
• 40lbs - 20 rep ( no rest )
• 40lbs - 20 rep ( no rest )

Romanian Dead lifts (dumb-bells)

• 50lbs - 6 rep ( no rest )
• 45lbs - 8 reps ( no rest )
• 40lbs - 15 reps ( no rest )
• 35lbs - 20 reps ( no rest )

Prone Leg Curls superset w/ Squat Jumps (bodyweight)

• 115lbs - 6 rep ( no rest )
• 0 - 20 rep ( no rest )
• 115lbs - 8 reps ( no rest )
• 0 - 20 rep ( no rest )
• 115lbs - 15 rep ( no rest )
• 0 - 20 rep ( no rest )
• 115lbs - 20 rep ( no rest )
• 0 - 20 rep ( no rest )

40 minutes light cardio one minute on, one minute off - on recumbent bicycle.

breakfast

1 serving, kashi Autumn Wheat
1 serving, scrambled eggbeaters
16 ounces water

mid-meal one (brunch)

1 Clif Builder’s Protein meal replacement bar
16 ounces water

lunch

6oz, Albacore Tuna w/ olive oil, vinegar, mustard and pepper to taste
1 serving, cottage cheese
16 ounces water

mid-meal two (linner)

1 Clif Builder’s Protein meal replacement bar
16 ounces water

dinner

Taco Pasta Salad
16 ounces water

mid-meal three (brinner)

1 serving, Cottage Cheese
1 tbsp Peanut Butter
1 Clif Builder’s Protein meal replacement bar
16 ounces water

totals

6 meals + 112 ounces water

notes and excuses

Excellent day, no notes.

pep talk

You can do this man, great work so far.

• woke on time
• took morning supplements
• completed exercise routine
• had breakfast
• took morning w/food supplements
• took shower
• brushed teeth
• had mid-meal one
• had lunch
• took mid-day w/food supplements
• brushed teeth
• had mid-meal two
• had dinner
• had mid-meal three
• brushed teeth
• in bed on time

exercise routine

16 ounces water prior to workout

Arms and Cardio

Biceps as follows;

Buddy Curls (dumb-bells, solo)

• 50lbs - 1 rep ( 1 sec rest )
• 50lbs - 2 reps ( 2 sec rest )
• 50lbs - 3 reps ( 3 sec rest )
• 50lbs - 4 reps ( 4 sec rest )
• 50lbs - 5 reps ( 5 sec rest )
• 50lbs - 6 reps ( 6 sec rest )
• 45lbs - 7 reps ( 7 sec rest )
• 45lbs - 8 reps ( 8 sec rest )
• 30lbs - 9 reps ( 9 sec rest )
• 30lbs - 10 reps ( 10 sec rest )
• ( 1 minute rest )
• 50lbs - 1 rep ( 1 sec rest )
• 50lbs - 2 reps ( 2 sec rest )
• 50lbs - 3 reps ( 3 sec rest )
• 50lbs - 4 reps ( 4 sec rest )
• 50lbs - 5 reps ( 5 sec rest )
• 50lbs - 6 reps ( 6 sec rest )
• 45lbs - 7 reps ( 7 sec rest )
• 45lbs - 8 reps ( 8 sec rest )
• 30lbs - 9 reps ( 9 sec rest )
• 30lbs - 10 reps ( 10 sec rest )

Incline Bench Curls (dumb-bells)

• 50lbs - 6 rep ( no rest )
• 40lbs - 8 reps ( no rest )
• 35lbs - 15 reps ( no rest )
• 30lbs - 20 reps ( no rest )

Preacher Curls (dumb-bells)

• 50lbs - 6 rep ( no rest )
• 40lbs - 8 reps ( no rest )
• 35lbs - 15 reps ( no rest )
• 30lbs - 20 reps ( no rest )

Triceps as follows;

Dips

• 300lbs - 6 rep ( no rest )
• 250lbs - 8 reps ( no rest )
• 200lbs - 15 reps ( no rest )
• 200lbs - 20 reps ( no rest )

Lying overface extensions

• 30lbs - 6 rep ( no rest )
• 25lbs - 8 reps ( no rest )
• 20lbs - 15 reps ( no rest )
• 20lbs - 20 reps ( no rest )

Overhead extensions

• 30lbs - 6 rep ( no rest )
• 25lbs - 8 reps ( no rest )
• 20lbs - 15 reps ( no rest )
• 20lbs - 20 reps ( no rest )

Cardio as follows;

10 full circuits with 30 seconds rest between each.

step one, 4 minutes at level 7/70 RPM on bicycle
step two, 2 minutes at level 10/100 RPM on bicycle
step three, 55 explosive standing jumps

Totals at end of cardio, 40 minutes at level 7/70 RPM, 20 minutes at 10/100 RPM and 550 explosive standing jumps.

breakfast

1 serving, Kashi Blueberry Harvest
1 serving, scrambled eggbeaters
16 ounces water

mid-meal one (brunch)

1 Clif Builder’s Protein meal replacement bar
16 ounces water

lunch

6oz, Albacore Tuna w/ olive oil, vinegar, mustard and pepper to taste
1 serving, cottage cheese
16 ounces water

mid-meal two (linner)

1 Clif Builder’s Protein meal replacement bar
16 ounces water

dinner

Turkey Burger w/Lettuce and Tomato
1 slice plain wheat bread.
16 ounces water

mid-meal three (brinner)

1 serving, Cottage Cheese
1 Clif Builder’s Protein meal replacement bar
16 ounces water

totals

6 meals + 112 ounces water

notes and excuses

Excellent day, no notes.

pep talk

You can Do this bro, This workout is hard, but if you get it done, it’ll be worth it!!

• woke on time
• took morning supplements
• completed exercise routine
• had breakfast
• took morning w/food supplements
• took shower
• brushed teeth
• had mid-meal one
• had lunch
• took mid-day w/food supplements
• brushed teeth
• had mid-meal two
• had dinner
• had mid-meal three
• brushed teeth
• in bed on time

exercise routine

16 ounces water prior to workout

Abs, Calves and Cardio

Cardio as follows;

2 hours brisk pace walking (outdoors) (approx. 8 miles traveled)

Abs as follows;

Crunches

• to failure (1 minute rest)
• to failure (1 minute rest)
• to failure (1 minute rest)

Weighted Crunches

• 40lbs 6 times (no rest)
• 40lbs 6 times (no rest)
• 40lbs 6 times (no rest)

Calves as follows;

Standing Calf Raises

• 100lbs - 20 times (no rest)
• 100lbs - 20 times (no rest)
• 100lbs - 20 times (no rest)

Seated Calf Raises

• 100lbs - 20 times (no rest)
• 100lbs - 20 times (no rest)
• 100lbs - 20 times (no rest)

breakfast

1 serving, Kashi Blueberry Harvest
1 serving, scrambled eggbeaters
16 ounces water

mid-meal one (brunch)

1 Clif Builder’s Protein meal replacement bar
16 ounces water

lunch

6oz, Albacore Tuna w/ olive oil, vinegar, mustard and pepper to taste
1 serving, cottage cheese
16 ounces water

mid-meal two (linner)

1 Clif Builder’s Protein meal replacement bar
16 ounces water

dinner

Spaghetti
16 ounces water

mid-meal three (brinner)

1 serving, walnuts and almonds
1 Clif Builder’s Protein meal replacement bar
16 ounces water

totals

6 meals + 112 ounces water

notes and excuses

Excellent day, no notes.

pep talk

You’re awesome. Keep this up, you’ll get there sir

• woke on time
• took morning supplements
• completed exercise routine
• had breakfast
• took morning w/food supplements
• took shower
• brushed teeth
• had mid-meal one
• had lunch
• took mid-day w/food supplements
• brushed teeth
• had mid-meal two
• had dinner
• had mid-meal three
• brushed teeth
• in bed on time

exercise routine

16 ounces water prior to workout

Back, Traps and Cardio

Back as follows;

Deadlifts (dumb-bells)

• 90lbs - 6 rep ( no rest )
• 80lbs - 8 reps ( no rest )
• 70lbs - 15 reps ( no rest )
• 60lbs - 20 reps ( no rest )

Bent Over T Rows (dumb-bells)

• 50lbs - 6 rep ( no rest )
• 40lbs - 8 reps ( no rest )
• 35lbs - 15 reps ( no rest )
• 30lbs - 20 reps ( no rest )

Seated Rows (dumb-bells)

• 90lbs - 6 rep ( no rest )
• 80lbs - 8 reps ( no rest )
• 70lbs - 15 reps ( no rest )
• 60lbs - 20 reps ( no rest )

Bent Over Rows (dumb-bells)

• 50lbs - 6 rep ( no rest )
• 40lbs - 8 reps ( no rest )
• 35lbs - 15 reps ( no rest )
• 30lbs - 20 reps ( no rest )

Traps as follows;

Farmer Walk

• 100lbs - 30 feet ( no rest )
• 100lbs - 30 feet ( no rest )
• 100lbs - 30 feet ( no rest )
• 80lbs - 30 feet ( no rest )

Shrugs

• 100lbs - 6 rep ( no rest )
• 80lbs - 8 reps ( no rest )
• 70lbs - 15 reps ( no rest )
• 60lbs - 20 reps ( no rest )

Cardio as follows;

10 full circuits with 1 minute rest between each.

step one, 3 minutes at level 7/70 RPM on bicycle
step two, 1 minute 30 seconds at level 10/100 RPM on bicycle
step three, 45 explosive standing jumps

Totals at end of cardio, 30 minutes at level 7/70 RPM, 15 minutes at 10/100 RPM and 450 explosive standing jumps.

breakfast

1 serving, Kashi Autumn Wheat
1 serving, scrambled eggbeaters
16 ounces water

mid-meal one (brunch)

1 Clif Builder’s Protein meal replacement bar
16 ounces water

lunch

6oz, Albacore Tuna w/ olive oil, vinegar, mustard and pepper to taste
1 serving, cottage cheese
16 ounces water

mid-meal two (linner)

1 Clif Builder’s Protein meal replacement bar
16 ounces water

dinner

Meat Loaf, Carrots and Mashed Potatoes
16 ounces water

mid-meal three (brinner)

1 Clif Builder’s Protein meal replacement bar
1 myoplex lite
16 ounces water

totals

6 meals + 112 ounces water

notes and excuses

Excellent day, no notes.

pep talk

You are doing well, you are doing things right.

Keep going.

• woke on time
• took morning supplements
• completed exercise routine
• had breakfast
• took morning w/food supplements
• took shower
• brushed teeth
• had mid-meal one
• had lunch
• took mid-day w/food supplements
• brushed teeth
• had mid-meal two
• had dinner
• had mid-meal three
• brushed teeth
• in bed on time

exercise routine

16 ounces water prior to workout
Arms and Cardio

Chest as follows;

Incline Bench (dumb-bells)

• 90lbs - 6 rep ( no rest )
• 80lbs - 8 reps ( no rest )
• 70lbs - 15 reps ( no rest )
• 60lbs - 20 reps ( no rest )

Incline Flyes (dumb-bells)

• 50lbs - 6 rep ( no rest )
• 40lbs - 8 reps ( no rest )
• 35lbs - 15 reps ( no rest )
• 30lbs - 20 reps ( no rest )

Bench Press (dumb-bells)

• 90lbs - 6 rep ( no rest )
• 80lbs - 8 reps ( no rest )
• 70lbs - 15 reps ( no rest )
• 60lbs - 20 reps ( no rest )

Flat Flyes (dumb-bells)

• 50lbs - 6 rep ( no rest )
• 40lbs - 8 reps ( no rest )
• 35lbs - 15 reps ( no rest )
• 30lbs - 20 reps ( no rest )

Decline Press (dumb-bells)

• 50lbs - 6 rep ( no rest )
• 40lbs - 8 reps ( no rest )
• 35lbs - 15 reps ( no rest )
• 30lbs - 20 reps ( no rest )

Shoulders as follows;

Overhead Presses

• 30lbs - 6 rep ( no rest )
• 25lbs - 8 reps ( no rest )
• 20lbs - 15 reps ( no rest )
• 20lbs - 20 reps ( no rest )

Side Lateral Raises

• 17lbs - 6 rep ( no rest )
• 15lbs - 8 reps ( no rest )
• 10lbs - 15 reps ( no rest )
• 10lbs - 20 reps ( no rest )

Bent Over Side Lateral Raises

• 17lbs - 6 rep ( no rest )
• 15lbs - 8 reps ( no rest )
• 10lbs - 15 reps ( no rest )
• 10lbs - 20 reps ( no rest )

Cardio as follows;

10 full circuits with 1 minute rest between each.

step one, 3 minutes at level 7/70 RPM on bicycle
step two, 1 minute 30 seconds at level 10/100 RPM on bicycle
step three, 45 explosive standing jumps

Totals at end of cardio, 30 minutes at level 7/70 RPM, 15 minutes at 10/100 RPM and 450 explosive standing jumps.

breakfast

1 serving, Kashi Autumn Wheat
1 serving, scrambled eggbeaters
16 ounces water

mid-meal one (brunch)

1 Clif Builder’s Protein meal replacement bar
16 ounces water

lunch

6oz, Albacore Tuna w/ olive oil, vinegar, mustard and pepper to taste
1 serving, cottage cheese
16 ounces water

mid-meal two (linner)

1 Clif Builder’s Protein meal replacement bar
16 ounces water

dinner

Taco Pasta salad
16 ounces water

mid-meal three (brinner)

1 Clif Builder’s Protein meal replacement bar
1 serving, walnuts and almonds
16 ounces water

totals

6 meals + 112 ounces water

notes and excuses

Excellent day, no notes.

pep talk

You are doing well, you are doing things right.

Keep going.

• woke on time
• took morning supplements
• completed exercise routine
• had breakfast
• took morning w/food supplements
• took shower
• brushed teeth
• had mid-meal one
• had lunch
• took mid-day w/food supplements
• brushed teeth
• had mid-meal two
• had dinner
• had mid-meal three
• brushed teeth
• in bed on time

exercise routine

16 ounces water prior to workout

Abs, Calves and Cardio

Cardio as follows;

2 hours brisk pace walking (outdoors) (approx. 8 miles traveled)

Abs as follows;

Crunches

• to failure (1 minute rest)
• to failure (1 minute rest)
• to failure (1 minute rest)

Weighted Crunches

• 40lbs 6 times (no rest)
• 40lbs 6 times (no rest)
• 40lbs 6 times (no rest)

Calves as follows;

Standing Calf Raises

• 100lbs - 20 times (no rest)
• 100lbs - 20 times (no rest)
• 100lbs - 20 times (no rest)

Seated Calf Raises

• 100lbs - 20 times (no rest)
• 100lbs - 20 times (no rest)
• 100lbs - 20 times (no rest)

breakfast

1 serving, Kashi Blueberry Harvest
1 serving, scrambled eggbeaters
16 ounces water

mid-meal one (brunch)

1 Clif Builder’s Protein meal replacement bar
16 ounces water

lunch

6oz, Albacore Tuna w/ olive oil, vinegar, mustard and pepper to taste
1 serving, cottage cheese
16 ounces water

mid-meal two (linner)

1 Clif Builder’s Protein meal replacement bar
16 ounces water

dinner

Italian Turkey Burgers
16 ounces water

mid-meal three (brinner)

1 Clif Builder’s Protein meal replacement bar
16 ounces water

totals

6 meals + 112 ounces water

notes and excuses

Excellent day, no notes.

pep talk

You’re awesome. Keep this up, you’ll get there sir

• woke on time
• took morning supplements
• completed exercise routine
• had breakfast
• took morning w/food supplements
• took shower
• brushed teeth
• had mid-meal one
• had lunch
• took mid-day w/food supplements
• brushed teeth
• had mid-meal two
• had dinner
• had mid-meal three
• brushed teeth
• in bed on time

exercise routine

16 ounces water prior to workout

Legs and Cardio

Quads, Hams and Glutes as follows

Squats (dumb-bells) superset w/ Squatting Crawls (bodyweight)

• 50lbs - 6 rep ( no rest )
• 0 - 30 feet ( no rest )
• 40lbs - 8 reps ( no rest )
• 0 - 30 feet ( no rest )
• 35lbs - 15 reps ( no rest )
• 0 - 30 feet ( no rest )
• 30lbs - 20 reps ( no rest )
• 0 - 30 feet ( no rest )

Leg Presses

• 175lbs - 6 rep ( no rest )
• 175lbs - 8 reps ( no rest )
• 155lbs - 15 reps ( no rest )
• 155lbs - 20 reps ( no rest )

Leg Extensions (ankle weights) superset w/ Squat Jumps (ankle weights)

• 40lbs - 6 rep ( no rest )
• 40lbs - 6 rep ( no rest )
• 40lbs - 8 reps ( no rest )
• 40lbs - 8 rep ( no rest )
• 40lbs - 15 rep ( no rest )
• 40lbs - 15 rep ( no rest )
• 40lbs - 20 rep ( no rest )
• 40lbs - 20 rep ( no rest )

Romanian Dead lifts (dumb-bells)

• 50lbs - 6 rep ( no rest )
• 45lbs - 8 reps ( no rest )
• 40lbs - 15 reps ( no rest )
• 35lbs - 20 reps ( no rest )

Prone Leg Curls superset w/ Squat Jumps (bodyweight)

• 115lbs - 6 rep ( no rest )
• 0 - 20 rep ( no rest )
• 115lbs - 8 reps ( no rest )
• 0 - 20 rep ( no rest )
• 115lbs - 15 rep ( no rest )
• 0 - 20 rep ( no rest )
• 115lbs - 20 rep ( no rest )
• 0 - 20 rep ( no rest )

40 minutes light cardio one minute on, one minute off - on recumbent bicycle.

breakfast

1 serving, kashi Autumn Wheat
1 serving, scrambled eggbeaters
16 ounces water

mid-meal one (brunch)

1 Clif Builder’s Protein meal replacement bar
16 ounces water

lunch

6oz, Albacore Tuna w/ olive oil, vinegar, mustard and pepper to taste
1 serving, cottage cheese
16 ounces water

mid-meal two (linner)

1 Clif Builder’s Protein meal replacement bar
16 ounces water

dinner

BBQ Pizza from Cookbook
16 ounces water

mid-meal three (brinner)

1 serving, Cottage Cheese
1 tbsp Peanut Butter
1 Clif Builder’s Protein meal replacement bar
16 ounces water

totals

6 meals + 112 ounces water

notes and excuses

Excellent day, no notes.

pep talk

You can do this man, great work so far.