Diet Plan Day 25

11:30 am
- 1 cup oatmeal 170 5g
- 1 oz raisins 84 1g
- 1 bananna
- 3 whole raw eggs 210 18g
- 1 cup milk

1:30 PM
- 2 scoops whey 180 34g
- 1 cup milk 130 9g
- 1 oz mixed nuts

4:00 PM
- 1 whole wheat tortilla
- chicken pieces
- 1 slice cheese
- 1 cup soymilk

5:30 PM
- 1 whole wheat tortilla
- chicken pieces
- 1 slice cheese
- 1 cup salad

Diet Plan Day 24

10:30 am
- 1 cup oatmeal 170 5g
- 1 oz raisins 84 1g
- 1 bananna

1:00 PM
- 2 scoops whey 180 34g
- 1 cup milk 130 9g
- 3 whole raw eggs 210 18g
- 1 oz mixed nuts

4:00 PM
- 1 whole wheat tortilla
- chicken pieces
- 1 slice cheese

5:00 PM
- 1 whole wheat tortilla
- chicken pieces
- 1 slice cheese

6:30 PM
- 1 12oz steak
- shrimp

8:30 PM
- 1 10oz steak

1:00 AM
- 2 scoops whey
- 1 cup yogurt
- 1 cup milk

Diet Plan Day 23

6:00 am
- 2 scoops whey
- 1/2 cup soymilk

11:30 am
- 1 cup oatmeal 170 5g
- 1 oz raisins 84 1g
- 1 bananna
- 1/2 cup milk 65 4.5g

2:00 PM
- 1 cup salad 32 2g
- shrimp
- 2 slices whole wheat
- 1 whole egg 70 6g

4:00 PM
- 2 scoops whey
- 1 class milk

7:00 PM
- pork ribs
- 1 cup salad

9:00 PM
-2 scoops whey
- 1 cup milk

11:30 PM
- 1 spicy chicken

12:00 PM
- 2 scoops whey
- 1 cup milk

Diet Plan Day 22

12:00 pm
- 1 cup oatmeal 170 5g
- 1 oz raisins 84 1g
- 1/2 cup milk 65 4.5g

2:00 PM
- 2 scoops whey 180 34g
- 1 cup milk 130 9g

3:00 PM
- 1 cup salad 32 2g
- 1 yogurt 40 4g

5:00 PM
- 2 tortilla wrap 170 6g
- 2 slice cheese
- 3.5 once chicken

8:00 PM
- 1 cup salad 32 2g
- 1/3 cup tuna
- 1/4 cup cottage cheese

11:30 PM
- 2 scoops whey
- 1 cup soymilk 100 7g

12:30 am
- 1 cup salad 32 2g
- 1 yogurt 40 4g

Diet Plan Day 21

12:00 pm
- 1 cup oatmeal 170 5g
- 1 oz raisins 84 1g
- 3 whole raw eggs 210 18g
- 1/2 cup milk 65 4.5g

2:00 PM
- 2 scoops whey 180 34g
- 1 cup milk 130 9g
- 1 oz mix nuts 163 5g

5:00 PM
- 1 tortilla wrap 170 6g
- 1 egg white 17 4g
- 1 slice cheese
- 1 chicken drumstick

6:00 PM
- 1 cup salad 33 2g

9:00 PM
- 1/2 cup tuna
- 1/2 cup cottage cheese
- 1 whole wheat bread
- 1 cup salad 33 2g

11:00 PM
- 7.5 oz chicken breasts 231 43g

Diet Plan Day 20

10:30 am
- 1 cup oatmeal 170 5g
- 1 bannana 51 2g
- 1 oz raisins 84 1g
- 3 whole raw eggs 210 18g

12:00 pm
- 2 scoops whey 180 34g
- 1 cup milk 130 9g
- 1 oz mix nuts 163 5g

2:30 PM
- 1 cup salad 33 2g
- 1 tortilla wrap 170 6g
- 1 egg white 17 4g
- chicken pieces (1.5oz?) 50 9g

4:30 PM
- 1 cup salad 33 2g
- 1 yogurt 40 4g
- 1 tortilla wrap 170 6g
-1 egg white 17 4g

6:30 PM
- 2 scoops whey 180 34g
- 1 cup soymilk 100 7g

10:00 PM
- 1 cup salad 33 2g
- 7 oz chicken 231 43g
- 1 egg white 17 4g
- 1 tortilla wrap 170 6g
- 1 slice cheese 35 5g
- 1 yogurt 40 4g
- 1 cup milk 130 9g

1:00 am
- 1 cup salad 33 2g

TOTAL CALORIES: 2487
TOTAL PROTEIN: 227
WATER 2.0 L: YES
SUCCESS: NO?

Diet Plan Day 19

11:30 am
- 1 cup oatmeal 170 5g
- 1 bannana 51 2g
- 1 oz raisins 84 1g
- 2 whole raw eggs

2:00 PM
- 2 scoops whey 180 34g
- 1 cup milk 130 9g
- 1 oz mix nuts 163 5g

4:00 PM
- 1 cup rice
- BBQ pork + chicken
- 1 cup soymilk


XXXXXXXXXXXXXXXXXXX

SUCCESS: FAIL

Diet Plan Day 18

10:30 am
- 1 cup oatmeal 170 5g
- 1 bannana 51 2g
- 1 oz raisins 84 1g
- 3 whole raw eggs 210 18g

12:00 PM
- 2 scoops whey 180 34g
- 1 cup milk 130 9g
- 1 oz mix nuts 163 5g

4.00 PM
- 1/2 cup tuna 70 10g
- 1/2 cup cottage cheese 100 14g
- 2 slices whole wheat bread 300 12g
- 1 cup milk 130 9g

6:00 PM
- rice + chicken ??? 100 5g
- 3 raw whole eggs 210 18g

8:00 PM
- 2 scoops whey 180 34g
- 1 cup milk 130 9g

9:30 PM
- 2 scoops whey 180 34g
- 3 raw whole eggs 210 18g

11:30 pm
- 2 glasses of milk 260 18g

TOTAL CALORIES: 2858
TOTAL PROTEIN: 255
SUCCESS: SEMI ?

Diet Plan Day 17

10:30 am
- 1 cup oatmeal 170 5g
- 1 bannana 51 2g
- 1 oz raisins 84 1g

12:00 PM
- 2 scoops whey 180 34g
- 1 cup milk 130 9g
- 1 oz mix nuts 163 5g

2:30 PM
- 1/2 cup tuna 70 10g
- 1/2 cup cottage cheese 100 14g
- 2 slices whole wheat bread 300 12g
- 1 cup milk 130 9g

6:00 PM
- 1/2 bagel + salmon slices
- 1 can yellowfin tuna

7:30 PM
- 3 raw eggs 210 18g
- 1 cup milk 130 9g

9:00 PM
- 2 scoops whey 180 34g
- 1 cup milk 130 9g

11:00 PM
- caesar salad

12:30 am
- 2 scoops whey 180 34g
- 1 cup milk 130 9g

TOTAL CALORIES:
TOTAL PROTEIN:
AT LEAST 2.0L WATER: Yes
SUCCESS?

Diet Plan Day 16

10:30 am
- 1 cup oatmeal 170 5g
- 1 bannana 51 2g
- 1 oz raisins 84 1g
- 3 whole raw eggs 210 18g

12:30 PM
- 2 scoops whey 180 34g
- 1 cup milk 130 9g
- 1 oz mix nuts 163 5g

2:00 PM
- 1 piece of chicken 167.50 33g

5:00 PM
- 1 piece of chicken 167.50 33g
- 1 cup milk 130 9g

6:00 PM
- 2 scoops whey 180 34g
- 1 cup milk 130 9g

8:30 PM
- 1 protein bar 160 13g

10:00 PM
- 1 protein bar 160 13g

11:30 PM
- 2 tortilla whole wheat wraps 340 12g
- 1 slice cheese 35 5g
- 1/2 can crab meat 30 7g
- 1 piece of chicken 167.50 33g
- 1 cup milk 130 9g
- lettuce + salmon slices ???

TOTAL CALORIES: 2786
TOTAL PROTEIN: 284
SUCESS: BARELY?

Goals

- add more food items
- flax oil
- broccolli
- meat, how to measure? can I cook and stash in fridge for later use?
- water, at least 2 litres a day
- add L-glutamine (preworkout) + creatine (postworkout)
- wake up at 8:00 am, sleep at 12:00 am
- walk dog in morning + skipping for 5mins
- bench press need work, move bench to garage, buy 70's lbs
- move workstation downstairs, easy access to food

Diet Plan Day 15

12:30 PM
- 1 cup oatmeal 170 5g
- 1 bannana 51 2g
- 1 oz raisins 84 1g
- 3 whole raw eggs 210 18g
- 1 cup soymilk 100 7g

2:00 PM
- misc ricewrap ???

3:00 PM
- 2 scoops whey 180 34g
- 1 cup soymilk 100 7g
- 1 oz mix nuts 163 5g

6:30 PM
- fish 200 30g
- 1 cup rice

8:00 PM
- 2x small chicken pies ???
- 2 scoops whey 180 34g
- 1/4 cup tuna 35 5g
- 1/4 cup cottage cheese 50 7g
- 1 bannana 51 2g

11:00 PM
- congee + ricewrap ???

12:00 am
- 3 whole raw eggs 210 18g

TOTAL CALORIES: 1984
TOTAL PROTEIN: 175
SUCCESS: FAIL

Diet Plan Day 14

12:00 PM
- 1 cup oatmeal 170 5g
- 1 bannana 51 2g
- 1 oz raisins 84 1g
- 3 whole raw eggs 210 18g

2:00 PM
- misc DIMSUM

3:00 PM
- 2 scoops whey 180 34g
- 1 oz mix nuts 163 5g
- 1 cup soymilk 100 7g

6:00 PM
- 1/2 cup tuna 70 10g
- 1/2 cup cottage cheese 100 14g
- 2 slices whole wheat bread 300 12g
- 1 cup soymilk 100 7g

9:00 PM
- 1/4 cup tuna 35 5g
- 1/4 cup cottage cheese 50 7g
- 1 cup soymilk 100 7g
- 1 slices whole wheat bread 150 6g

11:00 PM
- 2 scoops whey 180 34g

1:00 am
- phohoa rice/pork 300 15g

TOTAL CALORIES: 2578
TOTAL PROTEIN: 207
SUCCESS: FAIL

Diet Plan Day 13

11:00 am
- 1 cup oatmeal 170 5g
- 1 bannana 51 2g
- 1 oz raisins 84 1g
- 1 cup milk 100 7g
- 2 scoops whey

1:00 PM
- 1 whole raw eggs 70 6g
- 1 cup milk 130 9g
- 1 oz mix nuts 163 5g

4:00 PM
- pieces of sushi

6:00 PM
- Sambas

SUCCESS: FAIL

Diet Plan Day 12

12:00 PM
- 3 whole raw eggs 210 18g
- 1 cup oatmeal 170 5g
- 1 bannana 51 2g
- 1 oz raisins 84 1g
- 1 cup soymilk 100 7g

1:00 PM
- half bagel 100 4g
- smoke salmon + avacado 70 10g

3:30 PM
- 2 tortilla wheat wraps 340 12g
- 2 slices cheese 70 10g
- 4 eggs + turkey bacon 280 24g

5:30 PM
- 2 scoops whey 180 34g
- 1 cup soymillk 100 7g

6:30 PM
- 1 banana 51 2g
- half cup congee ???
- sushi pieces x3 100 10g

9:30 PM
- 2 scoops whey 180 34g
- 1 cup soymillk 100 7g

11:00 PM
- 2 scoops whey 180 34g
- 1 cup milk 130 9g

12:00 am
- 1 protein bar 160 13g

1:00 AM
- 2 scoops whey 180 34g
- 2 cups milk 260 18g

CALORIES: 3096
PROTEIN: 295
SUCCEESS? YES

Diet Plan Day 11

9:00 am
- 3 whole raw eggs 210 18g
- 1 cup oatmeal 170 5g
- 1 bannana 51 2g
- 1 oz raisins 84 1g
- 1 cup soymilk 100 7g

12:00 pm
- 2 scoops whey 180 34g
- 1 oz mix nuts 163 5g
- 1 cup soymilk 100 7g

2:00 PM
- 1/2 cup tuna 70 10g
- 1/2 cup cottage cheese 100 14g
- 2 slices whole wheat bread 300 12g

4:00 PM
- 1 can spicy tuna 90 15g
- 3 crackers 90 2g
- 1 cup soymilk 100 7g

6:30 PM
- smoked salmon 150 20g
- 1.5 bagel 300 12g
- 1 cup soymilk 100 7g

9:00 PM
- 2 scoops whey 180 34g
- 1 cup soymilk 100 7g

11:00 PM
- 2 scoops whey 180 34g
- 1 tortilla wrap 170 6g
- 3 eggs 210 18g
- 1 slice cheese 35 5g
- turkeybacon XX

TOTAL CALORIES 3233
TOTAL PROTEIN 282
SUCCESS: YES

Diet Plan Day 10

11:00 am
- 1 cup oatmeal 170 5g
- 1 bannana 51 2g
- 1 oz raisins 84 1g

12:30 pm
- 2 scoops whey 180 34g
- 1 cup soymilk 100 7g

2:00 PM
- sushi sashimi combo 200 40g

4:00 PM
- 1/4 can tuna 55.5 5g
- 1/4 cup cottage cheese 40.5 7g
- 1 slices whole wheat bread 150 6g
- 1 oz mix nuts 163 5g

6:30 PM
- 1/4 can tuna 55.5 5g
- 1/4 cup cottage cheese 40.5 7g
- 1 slices whole wheat bread 150 6g
- 1 cup soymilk 100 7g
- 3 raw eggs 210 18g

9:00 PM
- 2 scoops whey 180 34g
- 1 cup soymilk 100 7g

11:00 PM
- taro cake 10 0g
- 2 cup soymilk 200 14g
- 1 banana 51 2g

TOTAL CALORIES: 2291
TOTAL PROTEIN: 212
SUCCESS: FAIL

Diet Plan Day 9

11:00 am
- 1 cup oatmeal 170 5g
- 1 bannana 51 2g
- 1 oz raisins 84 1g
- 1 cup milk 130 9g

12:30 pm
- 2 scoops whey 180 34g
- 1 oz mix nuts 163 5g
- 1 cup milk 130 9g
- 3 whole raw eggs 210 18g

2:00 PM - TILL
THANKSGIVING DINNER

SUCESS: UNKNOWN

Diet Plan Day 8

12:00 PM
- 3 whole raw eggs 210 18g
- 1 cup oatmeal 170 5g
- 1 bannana 51 2g
- 1 oz raisins 84 1g
- 1 cup milk 130 9g

1:30 pm
- 2 scoops whey 180 34g
- 1 oz mix nuts 163 5g
- 1 cup milk 130 9g

6:00 PM
- cow tongue + fish cakes 300 55g
- 2 durians (1 cup?) 243 4g

9:00 PM
- 2 scoops whey 180 34g
- 1 cup milk 130 9g

11:00 PM
- 2 scoops whey 180 34g
- 1 cup milk 130 9g

TOTAL CALORIES: 2281
TOTAL PROTEIN: 228
SUCCESS: FAIL

Diet Plan Day 7

10:30 am
- 3 whole raw eggs 210 18g
- 1 cup oatmeal 170 5g
- 1 bannana 51 2g
- 1 oz raisins 84 1g
- 1 cup milk 130 9g

12:30 pm
- 2 scoops whey 180 34g
- 1 oz mix nuts 163 5g
- 1 cup milk 130 9g

2:30 PM
- 2 cups milk 260 18g
- 1 can tuna 160 21g
- 3x crackers 90 2g

4:00 PM
- fish + some meats 231 43g
- 1 cup brocolli 31 3g
- 1 cup milk 130 9g

8:30 PM
- 3 whole raw eggs 210 18g
- 1 cup milk 130 9g
- 2 scoops whey 180 34g

9:30 PM
- 2 teaspoon peanut butter 200 6g
- 1 cup milk 130 9g
- 1 piece of bread 150 6g

10:30 PM
- 1 bannana 51 2g
- 1 cup milk 130 9g

12:30 am
- 2 scoops whey 180 34g
- 1 cup milk 130 9g

TOTAL CALORIES: 3511
TOTAL PROTEIN: 315
SUCCESS: YES

Diet Plan Day 6

10:00 am
- 3 whole raw eggs 210 18g
- 1 cup oatmeal 170 5g
- 1 bannana 51 2g
- 1 oz raisins 84 1g
- 1 cup soymilk 100 7g

12:00 pm
- 2 scoops whey 180 34g
- 1 oz mix nuts 163 5g
- 1 cup soymilk 100 7g

2:00 PM
- 1 slice cheese 35 5g
- chicken (1/4?) 75 10g
- avacoda
- 2 slices whole wheat bread 300 12g
- 1 cup soymilk 100 7g

5:30 PM
- 1 cup soymilk 100 7g
- chicken chunks 231 43g
- yogurt 130 10g

7:30 PM
- 2 scoops whey 180 34g
- 1 cup milk 130 9g

9:30 PM
- 1 grilled chicken sandwich 360 26g

10:30 PM
- 1 protein bar 160 13g

12:30 am
- 2 scoops why 180 34g
- 1 cup milk 130 9g

TOTAL CALORIES: 3169
TOTAL PROTEIN: 298
SUCCESS? YES

Diet Plan Day 5

10:30 am
- 3 whole raw eggs 210 18g
- 1 cup oatmeal 170 5g
- 1 bannana 51 2g
- 1 oz raisins 84 1g
- 2 cup of milk 260 18g

12:30 pm
- 2 scoops whey 180 34g
- 1 oz mix nuts 163 5g
- 1 cup milk 130 9g

2:30 PM
- 2 cups milk 260 18g
- 1 can tuna 160 21g
- 3x crackers 90 2g

4:30 PM
- 1 cup milk 130 9g
- chicken chunks 231 43g

7:00 PM
- 2 scoops whey 180 34g
- 1 cup milk 130 9g

8:30 PM
- protein bar 160 13g

10:00 PM
- 2 arby's beef cheddar sandwiches 890 44g

10:30 PM
- 2 scoops why 180 34g
- 1 cup milk 130 9g

11:15 PM
- 1 durian meat 121 2g

TOTAL CALORIES: 3910
TOTAL PROTEIN: 330
SUCCESS? YES

Diet Plan Day 4

10:30 am
- 3 whole raw eggs 210 18g
- 1 cup oatmeal 170 5g
- 1 bannana 51 2g
- 1 oz raisins 84 1g
- 2 cup of milk 260 18g

12:30 pm
- 2 scoops whey 180 34g
- 1 oz mix nuts 163 5g
- 1 cup milk 130 9g

2:00 pm
- 1/4 can tuna 55.5 5g
- 1/4 cup cottage cheese 40.5 7g
- 1 slices whole wheat bread 150 6g
- 1 cup of milk 130 9g

5:00 pm
- 1/4 can tuna 55.5 5g
- 1/4 cup cottage cheese 40.5 7g
- 1 slices whole wheat bread 150 6g
- 1 cup of milk 130 9g
- 1 bannana 51 2g

6:00 PM
- 1 tortilla wrap 100 3.5g
- 1 slice cheese 35 5g
- turkey (1/4?) 75 10g

7:00 pm
- chicken chunks 231 43g
- 1 oz mix nuts 163 5g

8:00 pm
- 2 scoops whey 180 34g
- 1 cup milk 130 9g

11:00 pm
- 2 scoops whey 180 34g
- 1 cup milk 130 9g

TOTAL CALORIES: 3275
TOTAL PROTEIN: 300.5
SUCCESS? YES

Diet Plan Day 3

9:30 am
- 3 whole eggs 210 18g
- 1 cup oatmeal 170 5g
- 1 bannana 51 2g
- 1 oz raisins 84 1g
- 1 cup of milk 130 9g

11:30 am
- 2 scoops whey 180 34g
- 1 oz mix nuts 163 5g
- 1 cup milk 130 9g

2:00 PM
- 1/2 cup tuna 70 10g
- 1/2 cup cottage cheese 100 14g
- 2 slices whole wheat bread 300 12g

4:00 PM
- 2 small chicken breasts 230g 30g
- 2 scoops whey 163 5g
- 1 cup milk 130 9g

6:00 pm
- 1 tortilla wrap 100 3.5g
- 1 slice cheese 35 5g
- 1 whole egg 70 6g
- chicken (1/4?) 75 10g
- 1 cup soymilk 100 7g

8:00 pm
- 2 scoops whey 180 34g
- 1 cup milk 130 9g

11:00 pm
- 1 cup rice w/ beef briskets 150 15g

12:00 am
- 2 scoops whey 180 34g
-1 cup milk 130 9g
- 1 oz mixed nuts 163 5g

TOTAL CALORIES: 3424
TOTAL PROTEIN: 300.5g
SUCCESS? YES

Workout Log Day 1

Back / Lats

4 sets 8-10 back rows (150-160)
4-5 sets 8-10 back deadlifts (45 each side)
3 sets 6-8 pull downs (10?)

Diet Plan Day 2

9:30 am
- 3 whole eggs 210 18g
- 1 cup oatmeal 170 5g
- 1 bannana 51 2g
- 1 oz raisins 84 1g
- 1 cup of juice 110 1g

11:30 am
- 2 scoops whey 180 34g
- 1 oz mix nuts 163 5g
- 1 cup soymilk 100 7g

2:00 pm
- 1/4 can tuna 55.5 5g
- 1/4 cup cottage cheese 40.5 7g
- 1 slices whole wheat bread 150 6g
- meat + noodle cup 200 5g
- 1 cup juice 110 1g

3:30 pm
- 1 cup brocolli 31 3g
- mixed meats (1/2) 100 10g
- 1 cup juice 110 1g

6:30 pm
- 1 tortilla wrap 100 3.5g
- 1 slice cheese 35 5g
- 1 whole egg 70 6g
- turkey (1/4?) 50 5g
- 2 scoops whey 180 34g
- 1 cup soymilk 100 7g

10:00 pm
- 1/4 can tuna 55.5 5g
- 1/4 cup cottage cheese 40.5 7g
- 1 slices whole wheat bread 150 6g
- 1 tortilla wrap 100 3.5g
- 1 slice cheese 35 5g
- 1 whole egg 70 6g
- turkey (1/4?) 50 5g
- 2 cups milk 260 18g

11:30 PM
- 2 scoops whey 180 34g
- 1 cup milk 130 9g

TOTAL CALORIES: 3471
TOTAL PROTEIN: 270
SUCCESS? YES

Diet Plan Day 1

DIET DAY 1

10:30 am
- 5 whole eggs 350 31g
- 1 cup oatmeal 170 5g
- 1 bannana 51 2g
- 1 oz raisins 84 1g
- 1 cup soymilk 100 7g
- 1 cup of juice 110 1g

12:30 PM
- 2 scoops whey 180 34g
- 1 oz mix nuts 163 5g
- 1 cup soymilk 100 7g

3:30 PM
- 1/2 cup tuna 70 10g
- 1/2 cup cottage cheese 100 14g
- 2 slices whole wheat bread 300 12g
- 1 cup orange juice 110 1g

6:30 PM (DINNER)
- 1 cup orange juice 110 1g
- various meats 231 43g
- 1/2 cup broccoli 16 1.5g

8:30 PM
- bbq pork wrap 100 20g
- 1 cup orange juice 110 1g
- 1oz mixed nuts 163 5g

9:30 PM
- 2 durians (1 cup?) 243 4g

11:30 PM
- 2 scoops whey 180 34g

TOTAL CALORIES: 3041
TOTAL PROTEIN: 239.5
SUCCESS? YES

October 04, 2008

DIET PLAN

8:00 am
- 4 whole eggs 280g 24g
- 1 cup oatmeal 147g 6g
- 1 bannana 51g 2g
- 1 oz raisins 84g 1g
- 2 cups of milk 83g 8g
- 1 cup of juice

10:00 am
- protein shake 85g 20g
- 2 cups of milk 83g 8g
- 1 oz mixed nuts 168g 5g

12:30 pm
- tuna wrap 220g 20g
- 2 cups salad 66g 4g
- 1 cup juice
- 1 cup milk 41g 4g

3:00 pm
- 1 can tuna 220g 20g
- 1/2 cup cottage cheese 81g 14g

DINNER 5-6pm

Preworkout 9PM
- protein shake 85g 20g
- 1 large apple 110g 1g

Postworkout 11:30PM
- protein shake (x2) 170g 40g
- 2 cups milk 83g 8g

misc

Recipes:

TUNA MELT:

can of tuna
1/2 cup of cottage cheese
slices of wheat bread

mix tuna with cottage cheese, spread over wheat bread, stick in microwave or toaster oven.

Makes about 2 sandwiches. Depends how much you lather on the bread.
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