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Weeks 1-4

Exercise Sets T Re s Wei ht L Re s Wei ht L Re s Wei ht L Re

Arms

Hammer curls 3 x 4-6 22 6 22 6 22

Overhead DB Extension 3 x 4-6 16 6 16 6 16

DB Preacher curl 3 x 4-6 16 6 16 6 2 (h) 16 6

Tricep Push down vbar 3 x 4-6 33.75 6 36.25 6 36.25Reverse BB curl z bar 3 x 4-6 35 6 35 6 35

R grip Tricep Pushdown 3 x 4-6 30 6 30 6 30

one arm cable curl 3 x 4-6 15 6 15 6 15

one arm cable extension 3 x 4-6 15 6 15 6 15

Abs

Exercise ball crunch 4 x 20 20 20 20 20

Lying leg raise 4 x 20 20 20 20 20

Jacknife sit ups 2 x Failure 12f 12f

Bicycle 2 x30 30 30

Cardio N/A

Exercise Sets T Reps Weight L Reps Weight L Reps Weight L Re

Shoulders/Traps/Abs

BB Military Press 3 x 4 -6 50 6 50 6 55

Upright BB row 3 x 4 -6 35 6 40 6 45

DB Front Raise 3 x 4 -6 12 6 12 6 12

Rear delt lying 3 x 4 -6 16 6 16 6 16

1 arm lat raise 3 x 4 -6 10 6 8 6 8

Traps

BB Shrug 3 x 8-12 60 12 60 12 60

BB r Shrug 3 x 8-12 60 8 60 6 60

Abs

Exercise ball crunch 4 x 20 20 20 20 20

Lying leg raise 4 x 20 20 20 20 20

Jacknife sit ups 2 x Failure 15 8

Kneeling Crunches 3 x 20 21.25 20 23.75 20 26.25

Broom Twist 4 x 30 25*4

Cardio 5 mins Rower

Day 1

Day 3

Arms/abs

Shoulders/Traps/Abs

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Monday Fats Carbs Protein

3/5/2012

Meal 1 7.30am

1 slice small wholemeal bread 0.7 14.8 3.2

5 Egg Whites 0.5 1 18

1 yolk 4.5 0.6 2.7

Cayenne pepper

1 cup of coffee, milk (drop) 1 sugar

1 Apple 0 22 0

Total 5.7 38.4 23.9

Meal 2 8.45am

Weight Gain Shake 4 100 46

Total 4 100 46

Meal 3 10 am

half cup full of oats 7.5 33.3 12.2

cinammonskimmed milk

Total 7.5 33.3 12.2

Meal 4 12.15pm

2 whole meal pitta (small) 3.2 55.2 13.4

1 Tin tuna 0.5 2.2 27

Cayenne Pepper

Mixed Salad 20

1 apple 22 0

Total 3.7 99.4 40.4

Meal 5 2.00 pm

1 Banana 0.4 27 1.3

1 handfull Almonds 14 1.7 5.3

Total 14.4 28.7 6.6

Meal 6 3.45pm

Protein Shake (pre- workout) 3.4 20.6 35

Protein Shake (post Workout) 6pm 3.4 20.6 35

Total 6.8 41.2 70

Meal 7 7.00pm

Half whole Trout 10.2 0 34.4

Cous Cous 4.4 61.4 13Mushrooms 0.2 2.3 2.2

Total 14.8 63.7 49.6

Total 0 0 0

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Daily Total 56.9 404.7 248.7

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Cals Tuesday Fats Carbs Protein

3/6/2012

Meal 1 7.15 am

81 1 slice small wholemeal bread 0.7 14.8 3.2

80 4 gg Whites 0.4 0.8 14.4

54 2 yolk 9 1.2 5.4

Cayenne pepper

1 cup of coffee, milk (drop) 2 sweeteners

80 1 Apple 0 22 0

295 10.1 38.8 23

Meal 2 8.45

610 Weight Gain Shake 4 100 46

610 4 100 46

Meal 3 10am

Banana 0.4 27 1.3

249 half cup full of oats 7.5 33.3 12.2

cinammonskimmed milk

249 7.9 60.3 13.5

Meal 4 12.30pm

320 2 whole meal pitta (small) 3.2 55.2 13.4

113 1 Tin tuna 0.5 2.2 27

Cayenne Pepper

40 Mixed Salad 20

80 1 apple 22 0

553 3.7 99.4 40.4

Meal 5

105 1 Banana 0.4 27 1.3

154 1 handfull Almonds 14 1.7 5.3

259 14.4 28.7 6.6

Meal 6

Jack3d 1 scoops

257 Protein Shake (pre- workout) 3.4 20.6 35

257 Protein Shake (post Workout) 6pm 3.4 20.6 35

514 6.8 41.2 70

Meal 7

240 Half whole Trout 10.2 0 34.4

348 Cous Cous 4.4 61.4 1315 Mushrooms 0.2 2.3 2.2

603 14.8 63.7 49.6

Meal 8

3 Slices Wholemeal bread 2.1 44.4 9.6

Peanut Butter 16 6.9 7.7

0 18.1 51.3 17.3

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3083 79.8 483.4 266.4

8/22/2019 Training Routine.xls

6/167

Cals Wednesday Fats Carbs Protein

3/7/2012

Meal 1

81 1 slice small wholemeal bread 0.7 14.8 3.2

64 4 gg Whites 0.4 0.8 14.4

108 2 yolk 9 1.2 5.4

Cayenne pepper

1 cup of coffee, milk (drop) 2 sweeteners

80 1 Banana 0.4 27 1.3

333 10.5 43.8 24.3

Meal 2 8.30am

610 Weight Gain Shake 4 100 46

610 4 100 46

Meal 3 10.15am

105 honey (teaspoon)

249 half cup full of oats 7.5 33.3 12.2

cinammonskimmed milk

354 7.5 33.3 12.2

Meal 4 12.30pm

320 2 whole meal pitta (small) 3.2 55.2 13.4

113 1 Tin tuna 0.5 2.2 27

Cayenne Pepper

20 Cherry Tomatos 0.2 3 0.2

Lettuce 0.1 1.6 0.5

80

533 4 62 41.1

Meal 5 2.30pm

105 1 Banana 0.4 27 1.3

154 1 handfull Almonds 14 1.7 5.3

259 14.4 28.7 6.6

Meal 6 3.30pm

Jack3d 1.5 scoops

257 Protein Shake (pre- workout) 3.4 20.6 35

257 Protein Shake (post Workout) 6pm 3.4 20.6 35

514 6.8 41.2 70

Meal 7

240 Lean Mince 250g 12.5 0 52.5

348 3 cups of vegetables 0.3 35.7 7.815

603 12.8 35.7 60.3

Meal 8

243

188

431 0 0 0

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3637 60 344.7 260.5

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8/167

Cals Thursday Fats Carbs Protein

3/8/2012

Meal 1 7.15 am

81 2 Slices wholemeal bread 1.4 29.6 6.4

64 2 Mackerel fillets 52.8 1.2 29.8

108

1 cup coffee, milk (drop) 2 sweeteners

105

358 54.2 30.8 36.2

Meal 2 9.00am

610 Weight Gain Shake 4 100 46

610 0 4 100 46

Meal 3 10.15 am

honey (teaspoon)

249 half cup full of oats 7.5 33.3 12.2

cinammonskimmed milk

249 0 7.5 33.3 12.2

Meal 4

320 2 whole meal pitta (small) 3.2 55.2 13.4

113 3 chicken breasts 7.2 52.2

Cayenne Pepper, Lemon Juice

14 Cherry Tomatos 0.2 3 0.2

8 Lettuce 0.1 1.6 0.5

455 10.7 59.8 66.3

Meal 5 2.15pm

105 1 Banana 0.4 27 1.3

154 1 handfull Almonds 14 1.7 5.3

259 14.4 28.7 6.6

Meal 6

Jack3d 1.5 scoops

257 Protein Shake (pre- workout) 3.4 20.6 35

257 Protein Shake (post Workout) 6pm 3.4 20.6 35

514 6.8 41.2 70

Meal 7

327.5 Lean Mince 250g 12.5 0 52.5

165 Brown Rice (half cup) 0.8 22.9 2.251 cup vegetables 0.1 11.9 2.6

492.5 13.4 34.8 57.35

Meal 8

Protein Shake 1.85 4.65 21.32

0 1.85 4.65 21.32

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2937.5 112.85 333.25 315.97

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10/167

Cals Friday Fats Carbs Protein

3/9/2012

Meal 1

162 2 Slices wholemeal bread 1.4 29.6 6.4

600 2 Mackerel fillets 52.8 1.2 29.8

1 cup coffee, milk (drop) 2 sweeteners

762 54.2 30.8 36.2

Meal 2 8.20 am

610 Weight Gain Shake 4 100 46

610 0 4 100 46

Meal 3

honey (teaspoon)

249 half cup full of oats 7.5 33.3 12.2

cinammonskimmed milk

249 0 7.5 33.3 12.2

Meal 4

320 2 whole meal pitta (small) 3.2 55.2 13.4

291 3 chicken breasts 7.2 52.2

Cayenne Pepper, Lemon Juice

14 Cherry Tomatos 0.2 3 0.2

8 Lettuce 0.2 3.2 1

633 10.8 61.4 66.8

Meal 5

105 2 handfull Almonds 28 3.4 10.6

154

259 28 3.4 10.6

Meal 6

257 Protein Shake 3.4 20.6 35

257

514 3.4 20.6 35

Meal 7

327.5 Whole meal Pasta 5.7 43.3 5.1

109 Chicken Breast 2.4 17.455 Veg 0.1 11.9 2.6

491.5 8.2 55.2 25.1

Meal 8

121 Half bottle rose 2.8 0.4

bottle crabbies 27

121 0 29.8 0.4

Worked out AM

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3639.5 116.1 334.5 232.3

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12/167

Cals Saturday Fats Carbs Protein Cals

3/10/2012

Meal 1

162 Chicken Sausages 8.8 4.4 10.4 152

600 Bacon 14 10 180

Baked Beans 0 14 4 82

Egg 7 0.4 6.3 90

762 29.8 18.8 30.7 504

Meal 2

610 Weight Gain Shake 5.1 20 18 203.5

610 0 5.1 20 18 203.5

Meal 3

249 Weight Gain Shake 5.1 20 18 203.5

249 0 5.1 20 18 203.5

Meal 4 1.30pm

Whole meal Pasta 5.7 43.3 5.1 246

320 Chicken Breast 2.4 17.4 97

291 Veg 0.1 11.9 2.6 55

14

16

641 8.2 55.2 25.1 398

Meal 5 3.30 pm

308 Protein Shake 1.62 1.5 19 96

308 1.62 1.5 19 96

Meal 6

257 1 apple 22 0 80

50g almonds 27.9 3.45 10.55 314.5

257 27.9 25.45 10.55 394.5

Meal 7

246 wagamamas Meal 500

9755

398 0 0 0 500

Meal 8

146

190

336 0 0 0 0

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3561 77.72 140.95 121.35 2299.5

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Sunday Fats Carbs Protein Cals

3/11/2012

Meal 1

Meal 2

0 0 0 0 0

Meal 3

0 0 0 0 0

Meal 4

Cheat Day

0 0 0 0

Meal 5

0 0 0 0

Meal 6

0 0 0 0

Meal 7

0 0 0 0

Meal 8

0 0 0 0

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16/167

Weeks 1-4

Exercise Sets T Reps Weight L Reps

Arms

Hammer curls 2 x 4-6 26

Overhead DB Extension 2 x 4-6 18

DB Preacher curl 2 x 4-6 18

Tricep Push down 2 x 4-6 36.25

Reverse BB curl 2 x 4-6 35

R grip Tricep Pushdown 2 x 4-6 30

one arm cable curl 2 x 4-6 15

one arm cable extension 2 x 4-6 15

Abs

Exercise ball crunch 4 x 20 20

Lying leg raise 4 x 20 20

Jacknife sit ups 2 x Failure F F

Bicycle 2 x30 30

Cardio N/A

Exercise Sets T Reps Weight L Reps

Shoulders/Traps/Abs

BB Military Press 3 x 4 -6 50

Upright BB row 3 x 4 -6 35

DB Front Raise 3 x 4 -6 10

Rear delt lying 3 x 4 -6 8.75

1 arm lat raise 3 x 4 -6 8

Traps

BB Shrug 3 x 8-12 60

BB r Shrug 3 x 8-12 60

Abs

Exercise ball crunch 4 x 20 20

Lying leg raise 4 x 20 20

Jacknife sit ups 2 x Failure F F

Kneeling Crunches 3 x 20 26.25

Broom Twist 4 x 30 25Cardio N/A

Day 1

Day 3

Arms/abs

Shoulders/Traps/Abs

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Monday Fats Carbs Protein

3/12/2012

Meal 1 7.30am

1 slice small Granary bread 0.7 14.8 3

2 poached eggs 10 0.8 12.6

Cayenne pepper

1 cup of coffee, milk (drop) 1 sugar

1 Apple 0 22 0

1 Banana 0.4 27 1.3

Total 11.1 64.6 16.9

Meal 2 8.45am

Weight Gain Shake 4 100 46

Total 4 100 46

Meal 3 10 am

50g Almonds 27.9 3.45 10.55

Total 27.9 3.45 10.55

Meal 4 12.15pm

2 whole meal pitta (small) 3.2 55.2 13.4

1 Tin tuna 0.5 2.2 27

Cayenne Pepper

Mixed Salad 20

1 apple 22 0

Total 3.7 99.4 40.4

Meal 5 2.00 pm

1 Snickers Bar 16.4 54.3 9.4

2 Packets squares 10 33.6 3.6

1 Banana 0.4 27 1.3

1 handfull Almonds 14 1.7 5.3

Total 40.8 116.6 19.6

Meal 6 3.45pm

1.5 scoops jack3d

Protein Shake (pre- workout) 3.4 20.6 35

Protein Shake (post Workout) 6pm 3.4 20.6 35

Total 6.8 41.2 70

Meal 7 7.00pm3 fillets of white fish 0 0 42

3 cups of vegetables 0.3 35.7 7.8

Total 0.3 35.7 7.8

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Total 0 0 0

Daily Total 94.6 460.95 211.25

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Cals Tuesday Fats Carbs Protein

3/13/2012

Meal 1 7.15 am

81 1 slice small Granary bread 0.7 14.8 3

142 1 Mackerel Fillet 26.4 0.6 14.9

1 cup of coffee, milk (drop) 2 sweeteners

80 1 Apple 0 22 0

105

408 27.1 37.4 17.9

Meal 2 8.45

610 Weight Gain Shake 4 100 46

610 4 100 46

Meal 3 10am

Banana 0.4 27 1.3

314.5 half cup full of oats 7.5 33.3 12.2cinammon

skimmed milk

314.5 7.9 60.3 13.5

Meal 4 11.00am

320 Coronation Chicken Wrap 11 44 27

113

40

80

553 11 44 27

Meal 5 1.30 pm

296 2 whole meal pitta (small) 3.2 55.2 13.4

242 1 Tin tuna 0.5 2.2 27

105 Cayenne Pepper

154 Mixed Salad 20

797 3.7 77.4 40.4

Meal 6

1.5 scoops jack3d

257 Protein Shake (pre- workout) 3.4 20.6 35

257 Protein Shake (post Workout) 6pm 3.4 20.6 35

514 6.8 41.2 70

Meal 7216

165 3 Chicken Breast 7.2 52.2

Brown Rice (half cup) 0.8 22.9 2.25

Dopiaza Sauce 6.7 14.8 2.2

165 14.7 37.7 56.65

Meal 8

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0 0 0 0

3361.5 75.2 398 271.45

16323 3264.6

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21/167

Cals Wednesday Fats Carbs Protein

3/14/2012

Meal 1

81 1 slice small Granary bread 0.7 14.8 3

300 2 Mackerel fillets 52.8 1.2 29.8

1 cup of coffee, milk (drop) 2 sweeteners

80

461 53.5 16 32.8

Meal 2 8.30am

610 Weight Gain Shake 4 100 46

610 4 100 46

Meal 3 10.15am

105 honey (teaspoon)

249 half cup full of oats 7.5 33.3 12.2cinammon

skimmed milk

354 7.5 33.3 12.2

Meal 4 12.30pm

380 2 whole meal pitta (small) 3.2 55.2 13.4

1 Tin tuna 0.5 2.2 27

Cayenne Pepper

Mixed Salad 20

380 3.7 77.4 40.4

Meal 5 2.30pm

320 1 Snickers Bar 16.4 54.3 9.4

113

40

473 16.4 54.3 9.4

Meal 6 3.30pm

Jack3d 1.5 scoops

257 Protein Shake (pre- workout) 3.4 20.6 35

257 Protein Shake (post Workout) 6pm 3.4 20.6 35

514 6.8 41.2 70

Meal 7

291 3 chicken breast 7.2 52.2

109 Brown Rice (half cup) 0.8 22.9 2.25

128

528 8 22.9 54.45

Meal 8

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0 0 0 0

3320 99.9 345.1 265.25

1105.2 221.04 1959 391.8

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Cals Thursday Fats Carbs Protein

3/15/2012

Meal 1 7.15 am

81 1 Mackerel Fillet 26.4 0.6 14.9

600 7 egg whites 0.7 1.4 25.2

1 cup of coffee, milk (drop) 2 sweeteners

681 27.1 2 40.1

Meal 2 9.00am

610 Weight Gain Shake 4 100 46

610 0 4 100 46

Meal 3 10.15 am

honey (teaspoon)

249 half cup full of oats 7.5 33.3 12.2cinammon

skimmed milk

50g Almonds 27.9 3.45 10.55

249 0 35.4 36.75 22.75

Meal 4

320 2 whole meal pitta (small) 3.2 55.2 13.4

113 1 Tin tuna 0.5 2.2 27

Cayenne Pepper

40 Mixed Salad 20

473 3.7 77.4 40.4

Meal 5 2.15pm

296 1 chicken breast 2.4 17.4

Mushrooms 0.2 2.3 2.2

1 Snickers Bar 16.4 54.3 9.4

296 19 56.6 29

Meal 6

Jack3d 1.5 scoops

257 Protein Shake (pre- workout) 3.4 20.6 35

257 Protein Shake (post Workout) 6pm 3.4 20.6 35

514 6.8 41.2 70

Meal 7

291 3 fillets of white fish 0 0 42

109 3 cups of vegetables 0.3 35.7 7.8

400 0.3 35.7 49.8

Meal 8

Weight Gain Shake 4 100 46

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0 4 100 46

3223 100.3 449.65 344.05

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Cals Friday Fats Carbs Protein

3/16/2012

Meal 1 8.00am

300

112 Weight Gain Shake 4 100 46

412 4 100 46

Meal 2 10 am

honey (teaspoon)

610 half cup full of oats 7.5 33.3 12.2

cinammon

skimmed milk

610 0 7.5 33.3 12.2

Meal 3

Turkey, 0.9 2.9 8.4

249 sausage 7.4 0 5brown roll 1.8 27.6 5.4

314.5

563.5 0 10.1 30.5 18.8

Meal 4

320 2 whole meal pitta (small) 3.2 55.2 13.4

113 1 Tin tuna 0.5 2.2 27

Cayenne Pepper

40 Mixed Salad 20

473 3.7 77.4 40.4

Meal 5

97

15

296

408 0 0 0

Meal 6

1.5 scoops jack3d

257 Protein Shake (pre- workout) 3.4 20.6 35

257 Protein Shake (post Workout) 6p 3.4 20.6 35

514 6.8 41.2 70

Meal 7

216 2 Chicken breasts 4.8 34.8

165 Brown Rice (half cup) 0.8 22.9 2.25

381 5.6 22.9 37.05

Meal 8

610

Worked out AM

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610 0 0 0

3971.5 37.7 305.3 224.45

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Cals Saturday Fats Carbs Protein Cals

3/17/2012

Meal 1

610 4 Chicken Sausages 8.8 4.4 10.4 152

Bacon 14 10 180

610 22.8 4.4 20.4 332

Meal 2

249 Protein Shake 3.4 20.6 35 257

249 0 3.4 20.6 35 257

Meal 3

59

88151

298 0 0 0 0 0

Meal 4

320 Mama Stones 60 700

113

Fajitas

40

473 0 0 60 700

Meal 5

Mama Stones 40 40 60 1000

Fajitas

0 40 40 60 1000

Meal 6

257

257

514 0 0 0 0

Meal 7

194

109

303 0 0 0 0

Meal 8

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0 0 0 0 0

2447 66.2 65 175.4 2289

8/22/2019 Training Routine.xls

29/167

Sunday Fats Carbs Protein Cals

3/18/2012

Meal 1

Cheat Day

Meal 2

Cheat Day

0 0 0 0 0

Meal 3

Bacon Sandwich

0 0 0 0 0

Meal 4

Panini

0 0 0 0

Meal 5

Chinese

Special Curry

Singapore fried rice

0 0 0 0

Meal 6

0 0 0 0

Meal 7

0 0 0 0

Meal 8

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0 0 0 0

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31/167

Weeks 1-4

Exercise Sets T Reps Weight L Reps

Arms

Hammer curls 2 x 4-6 26

Overhead DB Extension 2 x 4-6 16

DB Preacher curl 2 x 4-6 16

Tricep Push down 2 x 4-6 38.75

Reverse BB curl 2 x 4-6 40

R grip Tricep Pushdown 2 x 4-6 30

one arm cable curl 2 x 4-6 15

one arm cable extension 2 x 4-6 12.5

Abs

Exercise ball crunch 4 x 20 20

Lying leg raise 4 x 20 20

Jacknife sit ups 2 x Failure F F

Bicycle 2 x30 N/A

Cardio N/A

Exercise Sets T Reps Weight L Reps

Shoulders/Traps/Abs

BB Military Press 3 x 4 -6 50

Upright BB row 3 x 4 -6 45

DB Front Raise 3 x 4 -6 12

Rear delt lying 3 x 4 -6 16

1 arm lat raise 3 x 4 -6 8

Traps

BB Shrug 3 x 8-12 70

BB r Shrug 3 x 8-12 70

Abs

Exercise ball crunch 4 x 20 20

Lying leg raise 4 x 20 20

Jacknife sit ups 2 x Failure F F

Kneeling Crunches 3 x 20 30.25

Broom Twist 4 x 30 N/ACardio N/A

Day 1

Day 3

Arms/abs

Shoulders/Traps/Abs

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Monday Fats Carbs Protein

3/19/2012

Meal 1 7.30am

1 slice small wholemeal bread 0.7 14.8 3.2

6 Egg Whites 0.6 1.2 21.6

Cayenne pepper

1 cup of coffee, milk (drop) 1 sugar

Total 1.3 16 24.8

Meal 2 8.45am

Weight Gain Shake 4 100 46

Total 4 100 46

Meal 3 11 am

50g Almonds 27.9 3.45 10.551 Apple 0 22 0

1 Banana 0.4 27 1.3

Total 28.3 52.45 11.85

Meal 4 12.15pm

2 whole meal pitta (small) 3.2 55.2 13.4

1 Tin tuna 0.5 2.2 27

Cayenne Pepper

Mixed Salad 20

1 apple 22 0

Total 3.7 99.4 40.4

Meal 5 2.00 pm

Sushi 5 36.9 8.4

1 Snickers Bar 16.4 54.3 9.4

Total 21.4 91.2 17.8

Meal 6 3.45pm

1.5 scoops jack3d

Protein Shake (pre- workout) 3.4 20.6 35

Protein Shake (post Workout) 6pm 3.4 20.6 35

Total 6.8 41.2 70

Meal 7 7.00pm3 fillets of white fish 0 0 42

3 cups of vegetables 0.3 35.7 7.8

Total 0.3 35.7 49.8

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Total 0 0 0

Daily Total 65.8 435.95 260.65

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34/167

Cals Tuesday Fats Carbs Protein

3/20/2012

Meal 1 7.15 am

81 1 slice small wholemeal bread 0.7 14.8 3.2

96 6 Egg Whites 0.6 1.2 21.6

1 yolk 4.5 0.6 2.7

Cayenne pepper

1 cup of coffee, milk (drop) 1 sugar

177 5.8 16.6 27.5

Meal 2 8.45

610 Weight Gain Shake 4 100 46

610 4 100 46

Meal 3 10am

honey (teaspoon)

314.5 half cup full of oats 7.5 33.3 12.280 cinammon

105 skimmed milk

1 Apple 0 22 0

499.5 7.5 33.3 12.2

Meal 4 12.30am

320 2 whole meal pitta (small) 3.2 55.2 13.4

113 1 Tin tuna 0.5 2.2 27

Cayenne Pepper

40 Mixed Salad 20

1 Banana 0.4 27 1.3

80 1 apple 0 22 0

553 4.1 126.4 41.7

Meal 5 2.00 pm

185 50g Almonds 27.9 3.45 10.55

2 x Squares Crisps 10 33.6 3.6

296 1 Snickers Bar 16.4 54.3 9.4

481 54.3 91.35 23.55

Meal 6

1.5 scoops jack3d

257 Protein Shake (pre- workout) 3.4 20.6 35

257 Protein Shake (post Workout) 6pm 3.4 20.6 35

514 6.8 41.2 70

Meal 7216 3 fillets of white fish 0 0 42

165 3 cups of vegetables 0.3 35.7 7.8

381 0.3 35.7 49.8

Meal 8

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0 0 0 0

3215.5 82.8 444.55 270.75

16516 3303.2

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36/167

Cals Wednesday Fats Carbs Protein

3/21/2012

Meal 1

81 2 slices small wholemeal bread 1.4 18.6 6.4

96 2 Mackerel fillets 52.8 1.2 29.8

54

1 cup of coffee, milk (drop) 2 sweeteners

231 54.2 19.8 36.2

Meal 2 8.30am

610 Weight Gain Shake 4 100 46

610 4 100 46

Meal 3 10.15am

honey (teaspoon)

249 half cup full of oats 7.5 33.3 12.2cinammon

skimmed milk

80 1 Apple 0 22 0

249 7.5 33.3 12.2

Meal 4 12.30pm

320 2 whole meal pitta (small) 3.2 55.2 13.4

113 1 Tin tuna 0.5 2.2 27

Cayenne Pepper

40 Mixed Salad 20

105

80

658 3.7 77.4 40.4

Meal 5 2.30pm

314.5 50g Almonds 27.9 3.45 10.55

242 1 Banana 0.4 27 1.3

296

852.5 28.3 30.45 11.85

Meal 6 3.30pm

Jack3d 1.5 scoops

257 Protein Shake (pre- workout) 3.4 20.6 35

257 Protein Shake (post Workout) 6pm 3.4 20.6 35

514 6.8 41.2 70

Meal 7216 Lean Mince 250g 12.5 0 52.5

165 1 cup vegetables 0.1 11.9 2.6

Brown Rice (half cup) 0.8 22.9 2.25

381 13.4 34.8 57.35

Meal 8

8/22/2019 Training Routine.xls

37/167

0 0 0 0

3495.5 117.9 336.95 274

1378.45 275.69 1971.2 394.24

8/22/2019 Training Routine.xls

38/167

Cals Thursday Fats Carbs Protein

3/22/2012

Meal 1 7.15 am

162 1 slice whole meal bread 0.7 9.3 3.2

600 7 egg whites 0.7 1.4 25.2

1 cup of coffee, milk (drop) 2 sweeteners

1 Banana 0.4 27 1.3

762 1.8 37.7 29.7

Meal 2 9.00am

610 Weight Gain Shake 4 100 46

610 0 4 100 46

Meal 3 10.15 am

honey (teaspoon)

249 half cup full of oats 7.5 33.3 12.2cinammon

skimmed milk

80 50g Almonds 27.9 3.45 10.55

249 0 35.4 36.75 22.75

Meal 4 12

320 2 whole meal pitta (small) 3.2 55.2 13.4

113 1 Tin tuna 0.5 2.2 27

Cayenne Pepper

40 Mixed Salad 20

473 3.7 77.4 40.4

Meal 5 3.15pm

314.5 1 Banana 0.4 27 1.3

105 1 satsuma 2.2

419.5 0.4 29.2 1.3

Meal 6 4.15pm

Jack3d 1.5 scoops

257 Protein Shake (pre- workout) 3.4 20.6 35

257 Protein Shake (post Workout) 6pm 3.4 20.6 35

514 6.8 41.2 70

Meal 7327.5 2 Chicken Breasts 4.8 34.8

55 3 cups of vegetables 0.3 35.7 7.8

109

491.5 5.1 35.7 42.6

Meal 8

Weight Gain Shake 4 100 46

8/22/2019 Training Routine.xls

39/167

0 4 100 46

3519 61.2 457.95 298.75

8/22/2019 Training Routine.xls

40/167

Cals Friday Fats Carbs Protein

3/23/2012

Meal 1 8.00am

81 1 slice whole meal bread 0.7 9.3 3.2

112 8 egg whites 0.8 1.6 28.8

1 cup of coffee, milk (drop) 2 sweeteners

105

298 1.5 10.9 32

Meal 2 10 am

610 Weight Gain Shake 4 100 46

610 0 4 100 46

Meal 3

honey (teaspoon)

249 half cup full of oats 7.5 33.3 12.2cinammon

skimmed milk

314.5

563.5 0 7.5 33.3 12.2

Meal 4

320 2 whole meal pitta (small) 3.2 55.2 13.4

113 Lean Mince 250g 12.5 0 52.5

40

473 15.7 55.2 65.9

Meal 5

105

10 2 whole meal pitta (small) 3.2 55.2 13.4

2 Chicken Breasts 4.8 34.8

115 8 55.2 48.2

Meal 6

1.5 scoops jack3d

257 Protein Shake (pre- workout) 3.4 20.6 35

257 Protein Shake (post Workout) 6pm 3.4 20.6 35

514 6.8 41.2 70

Meal 7194

165

359 0 0 0

Meal 8

610

Worked out AM

8/22/2019 Training Routine.xls

41/167

610 0 0 0

3542.5 43.5 295.8 274.3

8/22/2019 Training Routine.xls

42/167

Cals Saturday Fats Carbs Protein

3/24/2012

Meal 1

81 1 slice granary bread 0.7 14.8 3

128 2 poached eggs 10 0.8 12.6

209 10.7 15.6 15.6

Meal 2

610 Protein Shake 3.4 20.6 35

610 0 3.4 20.6 35

Meal 3

249 meal strada (pasta & chicken)

249 0 0 0 0

Meal 4

320 Chicken veg & rice

327.5

647.5 0 0 0

Meal 5

Chicken veg & rice

320

194

514 0 0 0

Meal 6

Booze

257

257

514 0 0 0

Meal 7

0 0 0 0

Meal 8

8/22/2019 Training Routine.xls

43/167

0 0 0 0

2743.5 14.1 36.2 50.6

8/22/2019 Training Routine.xls

44/167

Cals Sunday Fats Carbs Protein

3/25/2012

Meal 1

81

142

223

Meal 2

Cheat Day

257

257 0 0 0 0

Meal 3

0 0 0 0 0

Meal 4

0 0 0 0

Meal 5

0 0 0 0

Meal 6

0 0 0 0

Meal 7

0 0 0 0

Meal 8

8/22/2019 Training Routine.xls

45/167

0 0 0 0

480

8/22/2019 Training Routine.xls

46/167

Cals

0

0

0

0

0

0

8/22/2019 Training Routine.xls

47/167

0

8/22/2019 Training Routine.xls

48/167

Weeks 1-4

Exercise Sets T Reps Weight L Reps

Arms

Hammer curls 2 x 4-6 26

Overhead DB Extension 2 x 4-6 18

DB Preacher curl 2 x 4-6 18

Tricep Push down 2 x 4-6 38.75

Reverse BB curl 2 x 4-6 45

R grip Tricep Pushdown 2 x 4-6 32.5 N/A

one arm cable curl 2 x 4-6 17.5

one arm cable extension 2 x 4-6 15

Abs

Exercise ball crunch 4 x 20

Lying leg raise 4 x 20

Jacknife sit ups 2 x Failure

Bicycle 2 x30

Cardio N/A

Exercise Sets T Reps Weight L Reps

Shoulders/Traps/Abs

BB Military Press 3 x 4 -6 55

Upright BB row 3 x 4 -6 50

DB Front Raise 3 x 4 -6 14

Rear delt lying 3 x 4 -6 18

1 arm lat raise 3 x 4 -6 12

Traps

BB Shrug 3 x 8-12 75

BB r Shrug 3 x 8-12 75

Abs

Exercise ball crunch 4 x 20 20

Lying leg raise 4 x 20 N/A

Jacknife sit ups 2 x Failure

Kneeling Crunches 3 x 20

Broom Twist 4 x 30Cardio N/A

Day 1

Day 3

Arms/abs

Shoulders/Traps/Abs

8/22/2019 Training Routine.xls

49/167

Monday Fats Carbs Protein

3/26/2012

Meal 1 7.30am

1 slice small Granary bread 0.7 14.8 3

2 poached eggs 10 0.8 12.6

Cayenne pepper

1 cup of coffee, milk (drop) 1 sugar

Total 10.7 15.6 15.6

Meal 2 8.45am

Weight Gain Shake 4 100 46

Total 4 100 46

Meal 3 11 am

50g Almonds 27.9 3.45 10.551 Apple 0 22 0

1 Banana 0.4 27 1.3

Total 28.3 52.45 11.85

Meal 4 12.15pm

1 Tin tuna 0.5 2.2 27

Cayenne Pepper

Mixed Salad 20

1 apple 22 0

Total 0.5 44.2 27

Meal 5 2.00 pm

1 Snickers Bar 16.4 54.3 9.4

Total 16.4 54.3 9.4

Meal 6 3.45pm

1.5 scoops jack3d

Protein Shake (pre- workout) 3.4 20.6 35

Protein Shake (post Workout) 6pm 3.4 20.6 35

Total 6.8 41.2 70

Meal 7 7.00pmChicken Sandwich 14 33 13

Total 14 33 13

8/22/2019 Training Routine.xls

50/167

Total 0 0 0

Daily Total 80.7 340.75 192.85

8/22/2019 Training Routine.xls

51/167

Cals Tuesday Fats Carbs Protein

3/27/2012

Meal 1 7.15 am

81 1 slice small wholemeal bread 0.7 14.8 3.2

142 2 Mackerel fillets 52.8 1.2 29.8

1 glass orange juice 0.5 25.8 1.7

1 cup of coffee, milk (drop) 2 sweeteners

223 54 41.8 34.7

Meal 2 8.45

610 Weight Gain Shake 4 100 46

610 4 100 46

Meal 3 10am

honey (teaspoon)

314.5 half cup full of oats 7.5 33.3 12.280 cinammon

105 skimmed milk

1 Apple 0 22 0

499.5 7.5 55.3 12.2

Meal 4 12.30am

2 whole meal pitta (small) 3.2 55.2 13.4

113 1 Tin tuna 0.5 2.2 27

Cayenne Pepper

40 Mixed Salad 20

1 Banana 0.4 27 1.3

80 1 apple 0 22 0

233 4.1 126.4 41.7

Meal 5 2.00 pm

50g Almonds 27.9 3.45 10.55

2 x Squares Crisps 10 33.6 3.6

296 Go ahead Yogurt breaks 3.6 26 2

296 41.5 63.05 16.15

Meal 6

1.5 scoops jack3d

257 Protein Shake (pre- workout) 3.4 20.6 35

257 Protein Shake (post Workout) 6pm 3.4 20.6 35

514 6.8 41.2 70

Meal 7290 Half whole Trout 10.2 0 34.4

3 cups of vegetables 0.3 35.7 7.8

290 0.3 35.7 42.2

Meal 8

8/22/2019 Training Routine.xls

52/167

0 0 0 0

2665.5 118.2 463.45 262.95

8/22/2019 Training Routine.xls

53/167

Cals Wednesday Fats Carbs Protein

3/28/2012

Meal 1

81 1 slice whole meal bread 0.7 9.3 3.2

600 7 egg whites 0.7 1.4 25.2

112 2 yolk 9 1.2 5.4

793 10.4 11.9 33.8

Meal 2 8.30am

610 Weight Gain Shake 4 100 46

610 4 100 46

Meal 3 10.15am

249 50g Almonds 27.9 3.45 10.55

80 1 Apple 0 22 0

329 27.9 25.45 10.55

Meal 4 12.30pm

320 2 whole meal pitta (small) 3.2 55.2 13.4

113 1 Tin tuna 0.5 2.2 27

Cayenne Pepper

40 Mixed Salad 20

105

80

658 3.7 77.4 40.4

Meal 5 2.30pm

314.5

242

144

700.5 0 0 0

Meal 6 3.30pm

Jack3d 1.5 scoops

257 Protein Shake (pre- workout) 3.4 20.6 35

257 Protein Shake (post Workout) 6pm 3.4 20.6 35

514 6.8 41.2 70

Meal 7240 200g King Prawns 4 54 26

165 Linguini 1 41 7

Cherry Tomatos

405 5 95 33

Meal 8

8/22/2019 Training Routine.xls

54/167

0 0 0 0

4009.5 57.8 350.95 233.75

8/22/2019 Training Routine.xls

55/167

Cals Thursday Fats Carbs Protein

3/29/2012

Meal 1 7.15 am

81 1 slice whole meal bread 0.7 9.3 3.2

112 7 egg whites 0.7 1.4 25.2

108 1 Yolk 4.5 0.6 2.7

1 cup of coffee, milk (drop) 2 sweeteners

1 Apple 0 22 0

301 5.9 33.3 31.1

Meal 2 9.00am

610 Weight Gain Shake 4 100 46

610 0 4 100 46

Meal 3 10.15 am

honey (teaspoon)

314.5 half cup full of oats 7.5 33.3 12.2cinammon

skimmed milk

80 50g Almonds 27.9 3.45 10.55

394.5 0 35.4 36.75 22.75

Meal 4 12

320 Half whole Trout 10.2 0 34.4

113 Mixed Salad 20

Cayenne Pepper

40

1 Apple 0 22 0

473 10.2 42 34.4

Meal 5 3.15pm

50g Almonds 27.9 3.45 10.55

1 kit kat chunky 12.6 30 2.8

0 40.5 33.45 13.35

Meal 6 4.15pm

Jack3d 1.5 scoops

257 Protein Shake (pre- workout) 3.4 20.6 35

257 Protein Shake (post Workout) 6pm 3.4 20.6 35

514 6.8 41.2 70

Meal 7380 2 Chicken Breasts 4.8 34.8

210 3 cups of vegetables 0.3 35.7 7.8

590 5.1 35.7 42.6

Meal 8

Weight Gain Shake 4 100 46

8/22/2019 Training Routine.xls

56/167

0 4 100 46

2882.5 111.9 422.4 306.2

8/22/2019 Training Routine.xls

57/167

Cals Friday Fats Carbs Protein

3/30/2012

Meal 1 8.00am

81

112

54

1 cup of coffee, milk (drop) 2 sweeteners

80

327 0 0 0

Meal 2 10 am

610 Weight Gain Shake 4 100 46

610 0 4 100 46

Meal 3

honey (teaspoon)

249 half cup full of oats 7.5 33.3 12.2cinammon

skimmed milk

314.5

563.5 0 7.5 33.3 12.2

Meal 4

240 2 whole meal pitta (small) 3.2 55.2 13.4

40 Lean Mince 250g 12.5 0 52.5

80

360 15.7 55.2 65.9

Meal 5

314.5

248 2 whole meal pitta (small) 3.2 55.2 13.4

2 Chicken Breasts 4.8 34.8

562.5 8 55.2 48.2

Meal 6

1.5 scoops jack3d

257 Protein Shake (pre- workout) 3.4 20.6 35

257 Protein Shake (post Workout) 6pm 3.4 20.6 35

514 6.8 41.2 70

Meal 7194

165

359 0 0 0

Meal 8

610

Worked out AM

8/22/2019 Training Routine.xls

58/167

610 0 0 0

3906 42 284.9 242.3

8/22/2019 Training Routine.xls

59/167

Cals Saturday Fats Carbs Protein Cals

3/31/2012

Meal 1

0 0 0 0 0

Meal 2

610 Protein Shake 3.4 20.6 35 257

610 0 3.4 20.6 35 257

Meal 3

249

249 0 0 0 0 0

Meal 4

320

327.5

647.5 0 0 0 0

Meal 5

320

194

514 0 0 0 0

Meal 6

257

257

514 0 0 0 0

Meal 7

0 0 0 0 0

Meal 8

8/22/2019 Training Routine.xls

60/167

0 0 0 0 0

2534.5 3.4 20.6 35 257

8/22/2019 Training Routine.xls

61/167

Sunday Fats Carbs Protein Cals

4/1/2012

Meal 1

Meal 2

Cheat Day

0 0 0 0 0

Meal 3

0 0 0 0 0

Meal 4

0 0 0 0

Meal 5

0 0 0 0

Meal 6

0 0 0 0

Meal 7

0 0 0 0

Meal 8

8/22/2019 Training Routine.xls

62/167

0 0 0 0

8/22/2019 Training Routine.xls

63/167

Weeks 1-4

Exercise Sets T Re s Wei ht L Re s Wei ht L Re s Wei ht L Re

Arms

Seated Hammer curls 3 8-12 -

French Press Seated 3 8-12 -

BB Preacher curl 3 8-12 -

Tricep Kickbacks 3 8-12 -Revers DB curl 3 8-12 -

Lying tricep press 3 8-12 -

overhead cable curl 3 8-12 -

kneeling cable conc tricep ex 3 8-12 -

Abs

Rope Crunches 4 x12 42 12 42 12 42

Ball Leg Pull in 4 x 12 12 12 12

Jacknife sit ups 2 x Failure 12f 12f

Leg to ceiling 3 12 12 12

Cardio N/A

Exercise Sets T Reps Weight L Reps Weight L Reps Weight L Re

Chest & Abs

Incline BB Press 2 x 8-12 60 10 55 10 55

Decline BB Bench Press 2 x 8-12 55 12 55 12

Decline Fly's 2 x 8-12 16 12 16 12

Hammer grip Inc DB Press 2 x 8-12 18 12 18 12

Cable Cross overs 4 x 8-12

Abs

Rope Crunches

Ball Leg Pull in

Jacknife sit ups

Leg to ceiling

TRX Legs in pressup

Cardio

Day 1

Day 3

Arms/abs

Chest/Abs

8/22/2019 Training Routine.xls

64/167

Monday Fats Carbs

4/2/2012

Meal 1 7.30am

2 slices small Granary bread 1.4 29.6

2 Mackerel fillets 52.8 1.2

1 cup of coffee, milk (drop) 2 sweeteners

1 apple 0 22

Total 54.2 52.8

Meal 2 8.45am

Weight Gain Shake 4 100

Total 4 100

Meal 3 11 am

50g Almonds 27.9 3.45

Total 27.9 3.45

Meal 4 12.15pm

2 whole meal pitta (small) 3.2 55.2

1 Tin tuna 0.5 2.2

Cayenne Pepper

Mixed Salad 20

1 apple 22

Total 3.7 99.4

Meal 5 2.00 pm

50g Almonds 27.9 3.45

1 apple 22

Total 27.9 25.45

Meal 6 3.45pm

1.5 scoops jack3d

Protein Shake (pre- workout) 3.4 20.6

Protein Shake (post Workout) 6pm 3.4 20.6

Total 6.8 41.2

Meal 7 7.00pm

Rump Steak 7.3 0.4

Mushrooms 0.7 8.3

Broccoli 0.3 5.6

Total 8.3 14.3

8/22/2019 Training Routine.xls

65/167

Total 0 0

Daily Total 132.8 336.6

8/22/2019 Training Routine.xls

66/167

Protein Cals Tuesday Fats Carbs

4/3/2012

Meal 1 7.15 am

6 162 2 slices small Granary bread 1.4 29.6

29.8 600 2 Mackerel fillets 52.8 1.2

1 cup of coffee, milk (drop) 2 sweeteners

0 80

35.8 842 54.2 30.8

Meal 2 8.45

46 610 Weight Gain Shake 4 100

46 610 4 100

Meal 3 10am

10.55 314.5

1 Apple 0 22

10.55 314.5 0 22

Meal 4 12.30am

13.4 320 2 whole meal pitta (small) 3.2 55.2

27 113 1 Tin tuna 0.5 2.2

Cayenne Pepper

40 Mixed Salad 20

0 80 1 apple 0 22

40.4 553 3.7 99.4

Meal 5 2.00 pm

50g Almonds 27.9 3.45

10.55 314.5

0 80

10.55 394.5 27.9 3.45

Meal 6

35 257 Protein Shake 3.4 20.6

35 257

70 514 3.4 20.6

Meal 7

35.6 215 Meat Pizza 4.5 27.55

3.4 44 San Miguel 12.6

1.9 27

40.9 286 4.5 40.15

Meal 8

Protein Shake 3.4 20.6

8/22/2019 Training Routine.xls

67/167

0 0 3.4 20.6

254.2 3514 101.1 337

8/22/2019 Training Routine.xls

68/167

Protein Cals Wednesday Fats Carbs

4/4/2012

Meal 1

6 162 1 slice whole meal bread 0.7 9.3

29.8 600 6 egg whites 0.6 1.2

2 yolk 9 1.2

Cayenne Pepper

1 cup of coffee, milk (drop) 2 sweeteners

35.8 762 10.3 11.7

Meal 2 8.30am

46 610 Weight Gain Shake 4.74 80

1 Apple 0 22

46 610 4.74 102

Meal 3 10.15am

honey (teaspoon)

half cup full of oats 7.5 33.3cinammon

skimmed milk

0 80

0 80 7.5 33.3

Meal 4 12.30pm

13.4 320 2 whole meal pitta (small) 3.2 55.2

27 113 1 Tin tuna 0.5 2.2

Cayenne Pepper

40 Mixed Salad 20

0 80 1 Apple 0 22

40.4 553 3.7 99.4

Meal 5 2.30pm

10.55 314.5 50g Almonds 27.9 3.45

1 Apple 0 22

10.55 314.5 27.9 25.45

Meal 6 3.30pm

Jack3d 1.5 scoops

35 257 Protein Shake (pre- workout) 3.4 20.6

Protein Shake (post Workout) 6pm 3.4 20.6

35 257 6.8 41.2

Meal 7Lean Mince 250g 12.5 0

11 190 1 cup vegetables 0.1 11.9

1.6 153 Brown Rice (half cup) 0.8 22.9

12.6 343 13.4 34.8

Meal 8

35 257 Weight Gain Shake 4.74 80

8/22/2019 Training Routine.xls

69/167

35 257 4.74 80

215.35 3176.5 79.08 427.85

8/22/2019 Training Routine.xls

70/167

Protein Cals Thursday Fats Carbs

4/5/2012

Meal 1 7.15 am

3.2 81 1 slice whole meal bread 0.7 9.3

21.6 96 7 egg whites 0.7 1.4

5.4 108 1 Yolk 4.5 0.6

Cayenne Pepper

1 cup of coffee, milk (drop) 2 sweeteners

0 22

30.2 285 5.9 33.3

Meal 2 9.00am

45 563 Weight Gain Shake 4 100

1 Apple 0 22

0 80

45 643 0 4 122

Meal 3 10.15 am

honey (teaspoon)

12.2 249 half cup full of oats 7.5 33.3cinammon

skimmed milk

1 Apple 0 22

12.2 249 0 7.5 55.3

Meal 4 12.10pm

1 large wholemeal pitta 2 51.5

13.4 320 Lean Mince 250g 12.5 0

27 113 1 cup vegetables 0.1 11.9

Cayenne Pepper

40

1 Apple 0 22

0 80

40.4 553 14.6 85.4

Meal 5 3.15pm

10.55 314.5 50g Almonds 27.9 3.45

0 80

10.55 394.5 27.9 3.45

Meal 6 4.15pm

Jack3d 1.5 scoops

35 257 Protein Shake (pre- workout) 3.4 20.6

35 257 Protein Shake (post Workout) 6pm 3.4 20.6

70 514 6.8 41.2

Meal 752.5 327.5

2.6 55

2.25 109

57.35 491.5 0 0

Meal 8

45 563 Weight Gain Shake 4.74 80

8/22/2019 Training Routine.xls

71/167

45 563 4.74 80

310.7 3693 71.44 420.65

8/22/2019 Training Routine.xls

72/167

Protein Cals Friday Fats Carbs

4/6/2012

Meal 1 8.00am

3.2 81

25.2 112

2.7 54

1 cup of coffee, milk (drop) 2 sweeteners

0 80

31.1 327 0 0

Meal 2 10 am

46 610 Weight Gain Shake 4 100

0 80

46 690 0 4 100

Meal 3

honey (teaspoon)

12.2 249 half cup full of oats 7.5 33.3cinammon

skimmed milk

0 80

12.2 329 0 7.5 33.3

Meal 4

9 275

52.5 327.5 2 whole meal pitta (small) 3.2 55.2

2.6 55 Lean Mince 250g 12.5 0

0 80

64.1 737.5 15.7 55.2

Meal 5

10.55 314.5

2 whole meal pitta (small) 3.2 55.2

2 Chicken Breasts 4.8

10.55 314.5 8 55.2

Meal 6

1.5 scoops jack3d

35 257 Protein Shake (pre- workout) 3.4 20.6

35 257 Protein Shake (post Workout) 6pm 3.4 20.6

70 514 6.8 41.2

Meal 7

0 0 0 0

Meal 8

45 563

Worked o

8/22/2019 Training Routine.xls

73/167

45 563 0 0

278.95 3475 42 284.9

8/22/2019 Training Routine.xls

74/167

Protein Cals Saturday Fats Carbs Protein

4/7/2012

Meal 1

0 0 0 0 0

Meal 2

46 610 Protein Shake 3.4 20.6 35

46 610 0 3.4 20.6 35

Meal 3

12.2 249

12.2 249 0 0 0 0

Meal 4

13.4 320

52.5 327.5

65.9 647.5 0 0 0

Meal 5

13.4 320

34.8 194

48.2 514 0 0 0

Meal 6

35 257

35 257

70 514 0 0 0

Meal 7

0 0 0 0 0

Meal 8

t AM

8/22/2019 Training Routine.xls

75/167

0 0 0 0 0

242.3 2534.5 3.4 20.6 35

8/22/2019 Training Routine.xls

76/167

Cals Sunday Fats Carbs Protein

4/8/2012

Meal 1

0

Meal 2

Cheat Day

257

257 0 0 0 0

Meal 3

0 0 0 0 0

Meal 4

0 0 0 0

Meal 5

0 0 0 0

Meal 6

0 0 0 0

Meal 7

0 0 0 0

Meal 8

8/22/2019 Training Routine.xls

77/167

0 0 0 0

257

8/22/2019 Training Routine.xls

78/167

Cals

0

0

0

0

0

0

8/22/2019 Training Routine.xls

79/167

0

8/22/2019 Training Routine.xls

80/167

Weeks 1-4

Exercise Sets T Re s Wei ht L Re s Wei ht L Re s Wei ht L Re

Arms

Seated Hammer curls 4 x 15-20

French Press Seated 4 x 15-20

BB Preacher curl 4 x 15-20

Tricep Kickbacks 4 x 15-20Revers DB curl 4 x 15-20

Lying tricep press 4 x 15-20

overhead cable curl 4 x 15-20

kneeling cable conc tricep ex 4 x 15-20

Abs

Rope Crunches 4 x12 33 12 36 12 38

Ball Leg Pull in 4 x 12 12 12 12

Jacknife sit ups 2 x Failure 12f 12f

Leg to ceiling 3 9 9 8

TRX run-> pressup 2 10

Cardio N/A

Exercise Sets T Reps Weight L Reps Weight L Reps Weight L Re

Chest & Abs

Incline BB Press 4 x4-6 36 6 36 6 34

Flat DB Flys 4 x4-6 26 6 26 6 26

Decline Fly's 4 x4-6 20 6 20 6 20

NG BP 4 x4-6 50 6 55 6 55

Cable Cross overs 4 x4-6 15 6 12.5 6 10

Abs

Rope Crunches

Ball Leg Pull in

Jacknife sit ups

Leg to ceiling

TRX run-> pressup

Cardio

Day 1

Day 3

Arms/abs

Chest/Abs

8/22/2019 Training Routine.xls

81/167

Monday Fats Carbs

4/9/2012

Meal 1 7.30am

Bank Holiday

Total

Total

Total

Total

Total

Total

Mushrooms 0.7 8.3

Total 0.7 8.3

8/22/2019 Training Routine.xls

82/167

Total 0 0

Daily Total 0.7 8.3

8/22/2019 Training Routine.xls

83/167

Protein Cals Tuesday Fats Carbs

4/10/2012

Meal 1 7.15 am

1 cup of coffee, milk (drop) 2 sweeteners

0 0

Meal 2 8.45

Weight Gain Shake 4 100

4 100

Meal 3 10am

Chicken Sandwich 3.5 38

1 Apple 20

0

23.5 38

Meal 4 12.30am

2 Mackerel fillets 52.8 1.2

Cayenne Pepper

Mixed Salad 20

1 apple 0 22

52.8 43.2

Meal 5 2.00 pm

50g Almonds 27.9 3.45

27.9 3.45

Meal 6

2 fillets of white fish 0 0

Broccoli Florets 0.3 5.6

0.3 5.6

Meal 7

3.4 44

3.4 44 0 0

Meal 8

Protein Shake 3.4 20.6

8/22/2019 Training Routine.xls

84/167

0 0 3.4 20.6

3.4 44 111.9 210.85

8/22/2019 Training Routine.xls

85/167

Protein Cals Wednesday Fats Carbs

4/11/2012

Meal 1

7 egg whites 0.7 1.4

1 yolk 4.5 0.6

Cayenne Pepper

1 cup of coffee, milk (drop) 2 sweeteners

0 0 5.2 2

Meal 2 8.30am

46 610 Protein Shake 3.4 20.6

1 nectarine 0.5 15

1 Apple 0 22

46 610 3.9 57.6

Meal 3 10.15am

29 300 1 Tin mackerel in mustard 21 6.021 nectarine 0.5 15

80

29 380 21.5 21.02

Meal 4 12.30pm

29.8 600 1 Tin tuna 0.5 2.2

Cayenne Pepper

40 Mixed Salad 20

1 nectarine 0.5 15

0 80 1 Apple 0 22

29.8 720 1 59.2

Meal 5 2.30pm

10.55 314.5 50g Almonds 27.9 3.45

1 banana 0.4 27

10.55 314.5 28.3 30.45

Meal 6 3.30pm

Jack3d 1.5 scoops

28 144

1.9 27 Weight Gain Shake (Pre workout) 4.74 80

Weight Gain Shake (Post workout) 4.74 80

29.9 171 9.48 160

Meal 7Half whole Trout 10.2 0

3 cups of vegetables 0.3 35.7

0 0 10.5 35.7

Meal 8

35 257 Protein Shake 3.4 20.6

8/22/2019 Training Routine.xls

86/167

35 257 3.4 20.6

180.25 2452.5 83.28 386.57

8/22/2019 Training Routine.xls

87/167

Protein Cals Thursday Fats Carbs

4/12/2012

Meal 1 7.15 am

25.2 112 honey (teaspoon)

2.7 54 half cup full of oats 7.5 33.3

cinammon

skimmed milk

1 Apple 0 22

1 cup of coffee, milk (drop) 2 sweeteners

27.9 166 7.5 55.3

Meal 2 9.00am

35 257 Protein Shake 3.4 20.6

1.5 62

0 80

36.5 399 0 3.4 20.6

Meal 3 10.15 am

1 Tin mackerel in mustard 21 6.02

19.04 289.8 1 nectarine 0.5 151.5 62

20.54 351.8 0 21.5 21.02

Meal 4 12.10pm

1 Tin tuna 0.5 2.2

Cayenne Pepper

27 113 Mixed Salad 20

1 nectarine 0.5 15

40 1 Apple 0 22

1.5 62

0 80

28.5 295 1 59.2

Meal 5 3.15pm

10.55 314.5 50g Almonds 27.9 3.45

1.3 105

11.85 419.5 27.9 3.45

Meal 6 4.15pm

Jack3d 1.5 scoops

Weight Gain Shake (Pre workout) 4.74 80

45 563

Weight Gain Shake (Post workout) 4.74 80

45 563

90 1126 9.48 160

Meal 734.4 240 Half whole Trout 10.2 0

7.8 165 3 cups of vegetables 0.3 35.7

42.2 405 10.5 35.7

Meal 8

35 257 Protein Shake 3.4 20.6

8/22/2019 Training Routine.xls

88/167

35 257 3.4 20.6

292.49 3419.3 84.68 375.87

8/22/2019 Training Routine.xls

89/167

Protein Cals Friday Fats Carbs

4/13/2012

Meal 1 8.00am

honey (teaspoon)

12.2 249 half cup full of oats 7.5 33.3

cinammon

skimmed milk

0 80 1 Apple 0 22

1 cup of coffee, milk (drop) 2 sweeteners

12.2 329 7.5 55.3

Meal 2 10 am

35 257 Protein Shake 3.4 20.6

35 257 0 3.4 20.6

Meal 3

19.04 289.8

1.5 62 2 chicken & bacon sandwiches 36 130

20.54 351.8 0 36 130

Meal 4

27 113

1 banana 0.4 27

40

1.5 62

0 80

28.5 295 0.4 27

Meal 5

10.55 314.5

10.55 314.5 0 0

Meal 6

1.5 scoops jack3d

45 563 Protein Shake (pre- workout) 3.4 20.6

45 563 Protein Shake (post Workout) 6pm 3.4 20.6

90 1126 6.8 41.2

Meal 734.4 240

7.8 165

42.2 405 0 0

Meal 8

35 257

Worked o

8/22/2019 Training Routine.xls

90/167

35 257 0 0

273.99 3335.3 54.1 274.1

8/22/2019 Training Routine.xls

91/167

Protein Cals Saturday Fats Carbs Protein

4/14/2012

Meal 1

12.2 249

0 80

12.2 329 0 0 0

Meal 2

35 257 Protein Shake 3.4 20.6 35

35 257 0 3.4 20.6 35

Meal 3

60 600

60 600 0 0 0 0

Meal 4

1.3 105

1.3 105 0 0 0

Meal 5

0 0 0 0 0

Meal 6

35 257

35 257

70 514 0 0 0

Meal 7

0 0 0 0 0

Meal 8

t AM

8/22/2019 Training Routine.xls

92/167

0 0 0 0 0

178.5 1805 3.4 20.6 35

8/22/2019 Training Routine.xls

93/167

Cals Sunday Fats Carbs Protein

4/15/2012

Meal 1

0

Meal 2

Cheat Day

257

257 0 0 0 0

Meal 3

0 0 0 0 0

Meal 4

0 0 0 0

Meal 5

0 0 0 0

Meal 6

0 0 0 0

Meal 7

0 0 0 0

Meal 8

8/22/2019 Training Routine.xls

94/167

0 0 0 0

257

8/22/2019 Training Routine.xls

95/167

Cals

0

0

0

0

0

0

8/22/2019 Training Routine.xls

96/167

0

8/22/2019 Training Routine.xls

97/167

Weeks 1-4

Exercise Sets T Re s Wei ht L Re s Wei ht L Re s Wei ht L Re

Arms

Seated Hammer curls 4 x 15-20

French Press Seated 4 x 15-20

BB Preacher curl 4 x 15-20

Tricep Kickbacks 4 x 15-20Revers DB curl 4 x 15-20

Lying tricep press 4 x 15-20

overhead cable curl 4 x 15-20

kneeling cable conc tricep ex 4 x 15-20

Abs

Plank on Vibro 30 30 30

Ball Leg Pull in 4 x 12 12 12 12

Jacknife sit ups 2 x Failure 12f 12f

Leg to ceiling 3 9 9 8

TRX run-> pressup 2 10

Cardio N/A

Exercise Sets T Reps Weight L Reps Weight L Reps Weight L Re

Chest & Abs

Incline BB Press 3 x4-6 36 6 36 6 36

Flat Flys 3 x4-6 18 6 18 6 18

Decline Fly's 3 x4-6 22 6 22 6 22

Incline Flys 3 x4-6 24 6 24 6 24

Cable Cross overs 3 x4-6 15 6 12.5 6 12.5

Abs

Rope Crunches 3 12 39 12 39 12 39

Ball Leg Pull in 12 12 12

Vibro Plank 30 30 30

Leg to ceiling 12 12 12

TRX run-> pressup 12 12 12

Cardio 10 m level 13 Stepper

Day 1

Day 3

Arms/abs

Chest/Abs

8/22/2019 Training Routine.xls

98/167

Monday Fats Carbs

4/16/2012

Meal 1 7.30am

honey (teaspoon)

half cup full of oats 7.5 33.3

Strawberries 0.5 11.7

skimmed milk

1 Apple 0 22

1 nectarine 0.5 15

1 cup of coffee, milk (drop) 2 sweeteners

Total 8.5 82

Meal 2 8.45

Weight Gain Shake 4.74 80

Total 4.74 80

Meal 3 10am

1 Tin mackerel in mustard 21 6.021 nectarine 0.5 15

Total 21.5 21.02

Meal 4 12.30am

1 Tin tuna 0.5 2.2

Cayenne Pepper

Mixed Salad 20

1 nectarine 0.5 15

1 Apple 0 22

Total 1 59.2

Meal 5 2.00 pm

50g Almonds 27.9 3.45

Total 27.9 3.45

Meal 6 pre-post gym

Protein Shake (pre- workout) 3.4 20.6

Weight Gain Shake (Post workout) 4.74 80

Total 8.14 100.6

Meal 7 8pm8 egg whites Omlette 0.8 1.6

1 yolk 4.5 0.6

half red onion

Mushrooms 0.7 8.3

Total 6 10.5

Meal 9 9.30 PM

Protein Shake 3.4 20.6

8/22/2019 Training Routine.xls

99/167

Total 3.4 20.6

Daily Total 81.18 377.37

8/22/2019 Training Routine.xls

100/167

Protein Cals Tuesday Fats Carbs

4/17/2012

Meal 1 7.15 am

honey (teaspoon)

12.2 249 half cup full of oats 7.5 33.3

1 49 Strawberries 0.5 11.7

skimmed milk

0 80 1 Apple 0 22

1.5 62 1 nectarine 0.5 15

14.7 440 8.5 82

Meal 2 8.45

45 563 Weight Gain Shake 4.74 80

45 563 4.7 80.0

Meal 3 10am

19.04 289.8 1 Tin mackerel in mustard 21.0 6.01.5 62 1 nectarine 0.5 15.0

1 Apple 22.0

20.54 351.8 21.5 43.0

Meal 4 12.30am

27 113 1 Tin tuna 0.5 2.2

Cayenne Pepper

40 Mixed Salad 20.0

1.5 62 1 nectarine 0.5 15.0

0 80 1 Apple 0.0 22.0

28.5 295 1.0 59.2

Meal 5 2.00 pm

10.55 314.5 50g Almonds 27.9 3.5

Sushi Fish Variety (Tesco) 7.3 63.6

10.55 314.5 35.2 67.0

Meal 6

Protein Shake (pre- workout) 3.4 20.6

35 257

Weight Gain Shake (Post workout) 4.7 80.0

45 563

80 820 4.7 80.0

Meal 728.8 128 Chicken Stir Fry 5.0 58.0

2.7 54

3.4 44

34.9 226 0.0 0.0

Meal 8

35 257

8/22/2019 Training Routine.xls

101/167

35 257 0.0 0.0

269.19 3267.3 75.7 411.2

8/22/2019 Training Routine.xls

102/167

Protein Cals Wednesday Fats Carbs

4/18/2012

Meal 1

8 egg whites 0.8 1.6

1 yolk 4.5 0.6

12.2 249 Scrambled

1 49 Cayenne Pepper

1 Green Tea

0 80 Banana 0.4 27

1.5 62

14.7 440 5.7 29.2

Meal 2 8.30am

45 563 Weight Gain Shake 4.74 80

1 nectarine 0.5 15

1 Apple 0 22

45.0 563.0 5.24 117

Meal 3 10.15am

1 handfull mixed nuts 7.9 3

19.0 289.8 honey (teaspoon)1.5 62.0 half cup full of oats 7.5 33.3

80.0 Strawberries 0.5 11.7

skimmed milk

20.5 431.8 15.9 48

Meal 4 12.30pm

27.0 113.0 5 Chicken breast 10 10

Wholemeal Pasta 2 79.6

40.0 Chilli Pasta Sauce 4.1 4

1.5 62.0

0.0 80.0

28.5 295.0 16.1 93.6

Meal 5 2.30pm

10.6 314.5

12.8 385.2

1 banana 0.4 27

23.4 699.7 0.4 27

Meal 6 3.30pm

35.0 257.0 Jack3d 1.5 scoops

45.0 563.0 Protein Shake (pre- workout) 3.4 20.6

Weight Gain Shake (Post workout) 4.7 80.0

45.0 563.0 8.1 100.6

Meal 730.0 250.0

3 chicken breast 6 6

1 cup vegetables 0.1 11.9

30.0 250.0 6.1 17.9

Meal 8

Protein Shake

8/22/2019 Training Routine.xls

103/167

0.0 0.0 0 0

207.1 3242.5 57.58 433.3

8/22/2019 Training Routine.xls

104/167

Protein Cals Thursday Fats Carbs

4/19/2012

Meal 1 7.15 am

28.8 128 Jack3d 1.5 scoops

2.7 54 Weight Gain Shake (Pre workout) 4.74 80

2 nectarines 1 30

1.3 105

32.8 287 5.74 110

Meal 2 9.00am

45 563 2 handfulls mixed nuts 15.8 6

1.5 62

0 80

46.5 705 15.8 6

Meal 3 10.15 am

2.3 86 1 Tin mackerel in mustard 21 6.02

1 nectarine 0.5 1512.2 249

1 49

15.5 384 21.5 21.02

Meal 4 12.10pm

1 Tin tuna 0.5 2.2

100 550 Cayenne Pepper

18 378 Mixed Salad 20

1.4 58 1 nectarine 0.5 15

1 Apple 0 22

119.4 986 1 59.2

Meal 5 2.00 pm

2 handfulls mixed nuts 15.8 6

1.3 105

1.3 105 15.8 6

Meal 6 4.15pm

Protein Shake (pre- workout) 3.4 20.6

35.0 257.0

2 Packets crisps

45.0 563.0

80 820 3.4 20.6

Meal 72 fillets of white fish 0 0

60 330 Broccoli Florets 0.3 5.6

3.2 55

63.2 385 0.3 5.6

Meal 8

8/22/2019 Training Routine.xls

105/167

0 0 0 0

358.7 3672 63.54 228.42

8/22/2019 Training Routine.xls

106/167

Protein Cals Friday Fats Carbs

4/20/2012

Meal 1 8.00am

8 egg whites Omlette 0.8 1.6

45 563 1 yolk 4.5 0.6

3 124

48 687 5.3 2.2

Meal 2 10 am

4.6 172 Weight Gain Shake (Pre workout) 4.74 80

4.6 172 0 4.74 80

Meal 3

19.04 289.8 honey (teaspoon)

1.5 62 half cup full of oats 7.5 33.3cinammon

skimmed milk

20.54 351.8 0 7.5 33.3

Meal 4

27 113

Chicken and colesaw baguette

40

1.5 62 1 Packet crisps

0 80

28.5 295 0 0

Meal 5

4.6 172

4.6 172 0 0

Meal 6

35 257

35 257 0 0

Meal 728 144

1.9 27

29.9 171 0 0

Meal 8

Worked o

8/22/2019 Training Routine.xls

107/167

0 0 0 0

171.14 2105.8 17.54 115.5

8/22/2019 Training Routine.xls

108/167

Protein Cals Saturday Fats Carbs Protein

4/21/2012

Meal 1

28.8 128

2.7 54

31.5 182 0 0 0

Meal 2

45 563 Protein Shake 3.4 20.6 35

45 563 0 3.4 20.6 35

Meal 3

12.2 249

12.2 249 0 0 0 0

Meal 4

0 0 0 0 0

Meal 5

0 0 0 0 0

Meal 6

0 0 0 0 0

Meal 7

0 0 0 0 0

Meal 8

t AM

8/22/2019 Training Routine.xls

109/167

0 0 0 0 0

88.7 994 3.4 20.6 35

8/22/2019 Training Routine.xls

110/167

Cals Sunday Fats Carbs Protein

4/22/2012

Meal 1

0

Meal 2

257

257 0 0 0 0

Meal 3

0 0 0 0 0

Meal 4

0 0 0 0

Meal 5

0 0 0 0

Meal 6

0 0 0 0

Meal 7

0 0 0 0

Meal 8

8/22/2019 Training Routine.xls

111/167

0 0 0 0

257

8/22/2019 Training Routine.xls

112/167

Cals

0

0

0

0

0

0

8/22/2019 Training Routine.xls

113/167

0

8/22/2019 Training Routine.xls

114/167

Weeks 1-4

Exercise Sets T Re s Wei ht L Re s Wei ht L Re s Wei ht L Re

Arms

Seated Hammer curls Week off due to sickness

French Press Seated

BB Preacher curl

Tricep KickbacksRevers DB curl

Lying tricep press

overhead cable curl

kneeling cable conc tricep ex

Abs

Plank on Vibro

Ball Leg Pull in

Jacknife sit ups

Leg to ceiling

TRX run-> pressup

Cardio

Exercise Sets T Reps Weight L Reps Weight L Reps Weight L Re

Chest & Abs

Incline BB Press

Flat Flys

Decline Fly's

Incline Flys

Cable Cross overs

Abs

Rope Crunches

Ball Leg Pull in

Vibro Plank

Leg to ceiling

TRX run-> pressup

Cardio

Day 1

Day 3

Arms/abs

Chest/Abs

8/22/2019 Training Routine.xls

115/167

Monday Fats Carbs

4/16/2012

Meal 1 7.30am

Sick Week

1 yolk 4.5 0.6

half red onion

Mushrooms 0.7 8.3

Total 5.2 8.9

Meal 9 9.30 PM

Protein Shake 3.4 20.6

8/22/2019 Training Routine.xls

116/167

Total 3.4 20.6

Daily Total 8.6 29.5

8/22/2019 Training Routine.xls

117/167

Protein Cals Tuesday Fats Carbs

4/17/2012

Meal 1 7.15 am

2.7 54

3.4 44

6.1 98 0.0 0.0

Meal 8

35 257

8/22/2019 Training Routine.xls

118/167

35 257 0.0 0.0

41.1 355 0.0 0.0

8/22/2019 Training Routine.xls

119/167

Protein Cals Wednesday Fats Carbs

4/18/2012

Meal 1

8 egg whites 0.8 1.6

3 chicken breast 6 6

1 cup vegetables 0.1 11.9

0.0 0.0 6.1 17.9

Meal 8

Protein Shake

8/22/2019 Training Routine.xls

120/167

0.0 0.0 0 0

0.0 0.0 6.1 17.9

8/22/2019 Training Routine.xls

121/167

Protein Cals Thursday Fats Carbs

4/19/2012

Meal 1 7.15 am

28.8 128 Jack3d 1.5 scoops

60 330 Broccoli Florets 0.3 5.6

3.2 55

63.2 385 0.3 5.6

Meal 8

8/22/2019 Training Routine.xls

122/167

0 0 0 0

63.2 385 0.3 5.6

8/22/2019 Training Routine.xls

123/167

Protein Cals Friday Fats Carbs

4/20/2012

Meal 1 8.00am

8 egg whites Omlette 0.8 1.6

1.9 27

1.9 27 0 0

Meal 8

Worked o

8/22/2019 Training Routine.xls

124/167

0 0 0 0

1.9 27 0 0

8/22/2019 Training Routine.xls

125/167

Protein Cals Saturday Fats Carbs Protein

4/21/2012

Meal 1

28.8 128

0 0 0 0 0

Meal 8

t AM

8/22/2019 Training Routine.xls

126/167

0 0 0 0 0

0 0 0 0 0

8/22/2019 Training Routine.xls

127/167

Cals Sunday Fats Carbs Protein

4/22/2012

Meal 1

Meal 2

0 0 0 0

Meal 3

0 0 0 0

Meal 4

0 0 0

Meal 5

0 0 0

Meal 6

0 0 0

Meal 7

0 0 0 0

Meal 8

8/22/2019 Training Routine.xls

128/167

0 0 0 0

0

8/22/2019 Training Routine.xls

129/167

Cals

0

0

0

0

0

0

8/22/2019 Training Routine.xls

130/167

0

8/22/2019 Training Routine.xls

131/167

Weeks 1-4

Exercise Sets T Re s Wei ht L Re s Wei ht L Re s Wei ht L Re

Arms

Hammer curls

French Press

DB Preacher curl

CG Bench Press21's

21's Tricep

Abs

Decline Bench l raise 4 6 4 6 4 6 6

legs to ceiling 4 12 12 12 12

leg raise ball 4 12 12 12 12

Cardio 10 mins Stepper level 12

Exercise Sets T Reps Weight L Reps Weight L Reps Weight L Re

Chest & Abs

Incline BB Press 4 6 32 6 32 6 32

Flat DB Flys 3 6 26 6 26 6 26

Decline Fly's 3 6 20 6 20 6 20

Cable Cross overs 6 6 15 6 12.5 6 12.5

Abs

Rope Crunches

Ball Leg Pull in

Jacknife sit ups

Leg to ceiling

TRX run-> pressup

Cardio

Day 1

Day 3

Arms/abs

Chest/Abs

8/22/2019 Training Routine.xls

132/167

Monday Fats Carbs

4/30/2012 AM Circuit

Meal 1 7.30am

250 mm Skimmed Milk 0.0 13.0

handfull blueberries 0.3 10.5

Strawberries 0.1 10.1

Weight Gain Shake 4.7 80.0

1 Banana 0.4 27

Total 5.5 140.6

Snack 8.20 am

1 Red Grapefruit 0.0 21.0

1 Clementine 0.0 8.8

Total 0.0 29.8

Meal 3 10.00 am

1 tin mackerel 15.6 0.01 apple 0.0 22.0

1 Clementine 0.0 8.8

Total 15.6 30.8

Meal 4 12.30 pm

1 Tin tuna 0.5 2.2

Cayenne Pepper

Mixed Salad 20.0

1 Clementine 0.0 8.8

1 apple 0.0 22.0

Total 0.5 53.0

Meal 5

Handfull of mixed nuts 15.9 6.3

Total 15.9 6.3

Meal 6

Protein Shake 3.4 20.6

Total 3.4 20.6

Meal 7 Prezzo'sFusilli with Italian Sausage

Total 0.0 0.0

8/22/2019 Training Routine.xls

133/167

Total 0.0 0.0

Daily Total 40.9 281.1

8/22/2019 Training Routine.xls

134/167

Protein Cals Tuesday Fats Carbs

5/1/2012

Meal 1 6.30 am

9.0 90.0 3 egg whites (free range) 0.3 0.6

0.6 42.0 1 egg yolk (free range) 4.5 0.6

0.5 38.5 1 cup of coffee, milk (drop) 2 sweeteners

45.0 563.0

1.3 105

56.4 838.5 4.8 1.2

Meal 2 7.40 am

1.0 90.0

0.6 35.0 Weight Gain Shake 4.7 80.0

1 Red Grapefruit 0.0 21.0

1.6 125.0 4.7 101.0

Meal 3 10am

18.0 212.1 1 tin mackerel 15.6 0.00.0 80.0 1 Clementine 0.0 8.8

0.6 35.0 1 apple 0.0 22.0

18.6 327.1 15.6 30.8

Meal 4 12.30am

1 Tin tuna 0.5 2.2

27.0 113.0 Cayenne Pepper

lettuce 0.1 1.6

40.0 Cherry tomatos 0.0 10.0

0.6 35.0 1 Red pepper 0.4 9.0

0.0 80.0 1 Clementine 0.0 8.8

1 apple 0.0 22.0

27.6 268.0 1.0 53.6

Meal 5 2.00 pm

4.4 174.0 Handfull of mixed nuts 15.9 6.3

4.4 174.0 15.9 6.3

Meal 6

35.0 257.0 Protein Shake Pre workout 3.4 20.6

Jack3d 1.5 scoops

Protein Shake Post workout 3.4 20.6

35.0 257.0 6.8 41.2

Meal 7502.0 Fillet Steak 14.0 0.0

Broccolli 0.3 5.6

Mushrooms 0.7 8.3

0.0 502.0 15.0 13.9

Meal 8

8/22/2019 Training Routine.xls

135/167

0.0 0.0 0.0 0.0

143.6 2491.6 63.8 248.0

8/22/2019 Training Routine.xls

136/167

Protein Cals Wednesday Fats Carbs

5/2/2012 AM Circuit

Meal 1

handfull blueberries 0.3 10.5

10.8 48.0 Strawberries 0.1 10.1

2.7 54.0 Weight Gain Shake 4.7 80.0

1 Banana 0.4 27

13.5 102.0 5.5 127.6

Meal 2 8.30am

45.0 563.0 Handfull of mixed nuts 15.9 6.3

1.0 90.0 1 nectarine 0.5 15.0

1 Apple 0.0 22.0

46.0 653.0 16.4 43.3

Meal 3 10.15am

18.0 212.1 1 tin mackerel 15.6 0.00.6 35.0 1 nectarine 0.5 15.0

0.0 80.0

18.6 327.1 16.1 15.0

Meal 4 12.30pm

27.0 113.0 3 chicken breasts 7.2

lettuce 0.1 1.6

0.5 8.0 Cherry tomatos 0.0 10.0

2.0 43.0 1 Red pepper 0.4 9.0

1.5 46.0 1 Clementine 0.0 8.8

0.6 35.0 1 apple 0.0 22.0

0.0 80.0 Granola Bar 8.4 24.7

31.6 325.0 16.1 76.1

Meal 5 2.30pm

4.4 174.0 Handfull of mixed nuts 15.9 6.3

4.4 174.0 15.9 6.3

Meal 6 3.30pm

35.0 257.0 Protein Shake Pre workout 3.4 20.6

Jack3d 1.5 scoops

35.0 257.0 Protein Shake Post workout 3.4 20.6

70.0 514.0 6.8 41.2

Meal 740.0 202.0 Fillet Steak 14.0 0.0

1.9 27 Broccolli 0.3 5.6

3.4 44 Mushrooms 0.7 8.3

45.3 273.0 15.0 13.9

Meal 8

4 egg whites (free range) 0.4 0.8

8/22/2019 Training Routine.xls

137/167

0.0 0.0 0.4 0.8

229.4 2368.1 92.2 324.2

8/22/2019 Training Routine.xls

138/167

Protein Cals Thursday Fats Carbs

5/3/2012

Meal 1 7.15 am

0.6 42.0 4 egg whites (free range) 0.4 0.8

0.5 38.5 1 egg yolk (free range) 4.5 0.6

45.0 563.0

1.3 105 1 nectarine 0.5 15.0

47.4 748.5 5.4 16.4

Meal 2 9.00am

4.4 174.0 Weight Gain Shake 4.7 80.0

1.5 62.0

0.0 80.0

5.9 316.0 0 4.7 80.0

Meal 3 10.15 am

18.0 212.1 1 tin mackerel 15.6 0.01.5 62.0 1 apple 0.0 22.0

Granola Bar 8.4 24.7

19.5 274.1 0 24.0 46.7

Meal 4 12.10pm

52.2 291 1 Tin tuna 0.5 2.2

0.5 8.0 Cayenne Pepper

2.0 43.0 lettuce 0.1 1.6

1.5 46.0 Cherry tomatos 0.0 10.0

0.6 35.0 1 Red pepper 0.4 9.0

0.0 80.0 1 Clementine 0.0 8.8

3.5 195.0

60.3 698.0 1.0 31.6

Meal 5 2.15pm

4.4 174.0 Handfull of mixed nuts 15.9 6.3

4.4 174.0 15.9 6.3

Meal 6 4.15pm

35.0 257.0 Protein Shake Pre workout 3.4 20.6

Jack3d 1.5 scoops

35.0 257.0 Protein Shake Post workout 3.4 20.6

70.0 514.0 6.8 41.2

Meal 740.0 202.0 2 Fillets White Fish 0 0

1.9 27 Broccolli 0.3 5.6

3.4 44 Mushrooms 0.7 8.3

45.3 273.0 1.0 13.9

Meal 8

14.4 64.0 4 egg whites (free range) 0.4 0.8

8/22/2019 Training Routine.xls

139/167

14.4 64.0 0.4 0.8

267.2 3061.6 59.2 236.9

8/22/2019 Training Routine.xls

140/167

Protein Cals Friday Fats Carbs

5/4/2012

Meal 1 8.00am

14.4 64.0 1 Banana 0.4 27

2.7 54.0 1 Red Grapefruit 0.0 21.0

1.5 62.0

18.6 180.0 0.4 48.0

Meal 2 10 am

45.0 563.0 Weight Gain Shake 4.7 80.0

Granola Bar 8.4 24.7

45.0 563.0 0 13.1 104.7

Meal 3

18.0 212.1 Chicken & Bacon wrap x2 61.6 67.60.0 80.0

3.5 195.0

21.5 487.1 0 61.6 67.6

Meal 4

27.0 113.0

0.5 8.0

2.0 43.0

1.5 46.0

0.6 35.0

31.6 245.0 0.0 0.0

Meal 5

4.4 174.0 Stir Fry Sauce 12.0 8.0

3 chicken breasts 7.2

Mixed Veg 20.0

4.4 174.0 19.2 28.0

Meal 6

35.0 257.0

35.0 257.0

70.0 514.0 0.0 0.0

Meal 728 144

1.9 27

3.4 44

33.3 215.0 0.0 0.0

Meal 8

14.4 64.0

8/22/2019 Training Routine.xls

141/167

14.4 64.0 0.0 0.0

238.8 2442.1 94.3 248.3

8/22/2019 Training Routine.xls

142/167

Protein Cals Saturday Fats Carbs Protein

5/5/2012

Meal 1

1.3 105

1.0 90.0

2.3 195.0 0.0 0.0 0.0

Meal 2

45.0 563.0

3.5 195.0

48.5 758.0 0 0.0 0.0 0.0

Meal 3

30.0 950.0

30.0 950.0 0 0.0 0.0 0.0

Meal 4

0.0 0.0 0.0 0.0 0.0

Meal 5

2.0 80.0

52.2 291

40.0

54.2 411.0 0.0 0.0 0.0

Meal 6

0.0 0.0 0.0 0.0 0.0

Meal 7

0.0 0.0 0.0 0.0 0.0

Meal 8

8/22/2019 Training Routine.xls

143/167

0.0 0.0 0.0 0.0 0.0

135.0 2314.0 0.0 0.0 0.0

8/22/2019 Training Routine.xls

144/167

Cals Sunday Fats Carbs Protein

5/6/2012

Meal 1

0.0

Meal 2

0.0 0 0.0 0.0 0.0

Meal 3

0.0 0 0.0 0.0 0.0

Meal 4

0.0 0.0 0.0 0.0

Meal 5

0.0 0.0 0.0 0.0

Meal 6

0.0 0.0 0.0 0.0

Meal 7

0.0 0.0 0.0 0.0

Meal 8

8/22/2019 Training Routine.xls

145/167

0.0 0.0 0.0 0.0

0.0

8/22/2019 Training Routine.xls

146/167

Cals

0.0

0.0

0.0

0.0

0.0

0.0

8/22/2019 Training Routine.xls

147/167

0.0

8/22/2019 Training Routine.xls

148/167

Weeks 1-4

Exercise Sets T Re s Wei ht L Re s Wei ht L Re s Wei ht L Re

Arms

Hammer curls

French Press

DB Preacher curl

CG Bench Press21's

21's Tricep

Abs

Decline Bench l raise 4 6 4 6 4 6 6

legs to ceiling 4 12 12 12 12

leg raise ball 4 12 12 12 12

Cardio 10 mins Stepper level 12

Exercise Sets T Reps Weight L Reps Weight L Reps Weight L Re

Chest & Abs

Incline BB Press 4 6 32 6 32 6 32

Flat DB Flys 3 6 26 6 26 6 26

Decline Fly's 3 6 20 6 20 6 20

Cable Cross overs 6 6 15 6 12.5 6 12.5

Abs

Rope Crunches

Ball Leg Pull in

Jacknife sit ups

Leg to ceiling

TRX run-> pressup

Cardio

Day 1

Day 3

Arms/abs

Chest/Abs

8/22/2019 Training Routine.xls

149/167

Monday Fats Carbs

4/30/2012

Meal 1 7.30am

Total 0.0 0.0

Snack 8.20 am

Total 0.0 0.0

Meal 3 10.00 am

Total 0.0 0.0

Meal 4 12.30 pm

Total 0.0 0.0

Meal 5

Total 0.0 0.0

Meal 6

Total 0.0 0.0

Meal 7

Total 0.0 0.0

8/22/2019 Training Routine.xls

150/167

Total 0.0 0.0

Daily Total 0.0 0.0

8/22/2019 Training Routine.xls

151/167

Protein Cals Tuesday Fats Carbs

5/1/2012

Meal 1 6.30 am

3 egg whites (free range) 0.3 0.6

3 egg yolk (free range) 13.5 1.8

1 cup of coffee, milk (drop) 2 sweeteners

0.0 0.0 13.8 2.4

Meal 2 7.40 am

1 Red Grapefruit 0.0 21.0

Weight Gain Shake 4.7 80.0

1 Apple 0.0 22.0

0.0 0.0 4.7 123.0

Meal 3 10am

Roast Beef Slices 3.8 0.0Broccoli 0.3 5.6

0.0 0.0 4.1 5.6

Meal 4 12.30am

1 Tin tuna 0.5 2.2

Cayenne Pepper

lettuce 0.1 1.6

Cherry tomatos 0.0 10.0

1 Red pepper 0.4 9.0

Granola Bar 8.4 24.7

0.0 0.0 9.4 47.5

Meal 5 2.00 pm

Handfull of mixed nuts 15.9 6.3

Granola Bar 8.4 24.7

0.0 0.0 24.3 31.0

Meal 6

Protein Shake Pre workout 3.4 20.6

Protein Shake Post workout 3.4 20.6

0.0 0.0 6.8 41.2

Meal 7502.0 Half whole Trout 10.2 0

Broccolli 0.3 5.6

Mushrooms 0.7 8.3

0.0 502.0 11.2 13.9

Meal 8

8/22/2019 Training Routine.xls

152/167

0.0 0.0 0.0 0.0

0.0 502.0 74.3 264.6

8/22/2019 Training Routine.xls

153/167

Protein Cals Wednesday Fats Carbs

5/2/2012 AM Circuit

Meal 1

handfull blueberries 0.3 10.5

10.8 48.0 Strawberries 0.1 10.1

8.1 162.0 Weight Gain Shake 4.7 80.0

1 Banana 0.4 27

18.9 210.0 5.5 127.6

Meal 2 8.30am

1.0 90.0

45.0 563.0 Handfull of mixed nuts 15.9 6.3

0.0 80.0 1 nectarine 0.5 15.0

1 Apple 0.0 22.0

46.0 733.0 16.4 43.3

Meal 3 10.15am

30.5 158.0 1 tin mackerel 15.6 0.01.9 27 1 nectarine 0.5 15.0

32.4 185.0 16.1 15.0

Meal 4 12.30pm

27.0 113.0 3 chicken breasts 7.2

lettuce 0.1 1.6

0.5 8.0 Cherry tomatos 0.0 10.0

2.0 43.0 1 Red pepper 0.4 9.0

1.5 46.0 1 Clementine 0.0 8.8

3.5 195.0 1 apple 0.0 22.0

Granola Bar 8.4 24.7

34.5 405.0 16.1 76.1

Meal 5 2.30pm

4.4 174.0 Handfull of mixed nuts 15.9 6.3

3.5 195.0

7.9 369.0 15.9 6.3

Meal 6 3.30pm

35.0 257.0 Protein Shake Pre workout 3.4 20.6

Jack3d 1.5 scoops

35.0 257.0 Protein Shake Post workout 3.4 20.6

70.0 514.0 6.8 41.2

Meal 734.4 240 Fillet Steak 14.0 0.0

1.9 27 Broccolli 0.3 5.6

3.4 44 Mushrooms 0.7 8.3

39.7 311.0 15.0 13.9

Meal 8

4 egg whites (free range) 0.4 0.8

8/22/2019 Training Routine.xls

154/167

0.0 0.0 0.4 0.8

249.4 2727.0 92.2 324.2

8/22/2019 Training Routine.xls

155/167

Protein Cals Thursday Fats Carbs

5/3/2012

Meal 1 7.15 am

0.6 42.0 4 egg whites (free range) 0.4 0.8

0.5 38.5 1 egg yolk (free range) 4.5 0.6

45.0 563.0

1.3 105 1 nectarine 0.5 15.0

47.4 748.5 5.4 16.4

Meal 2 9.00am

4.4 174.0 Weight Gain Shake 4.7 80.0

1.5 62.0

0.0 80.0

5.9 316.0 0 4.7 80.0

Meal 3 10.15 am

18.0 212.1 1 tin mackerel 15.6 0.01.5 62.0 1 apple 0.0 22.0

Granola Bar 8.4 24.7

19.5 274.1 0 24.0 46.7

Meal 4 12.10pm

52.2 291 1 Tin tuna 0.5 2.2

0.5 8.0 Cayenne Pepper

2.0 43.0 lettuce 0.1 1.6

1.5 46.0 Cherry tomatos 0.0 10.0

0.6 35.0 1 Red pepper 0.4 9.0

0.0 80.0 1 Clementine 0.0 8.8

3.5 195.0

60.3 698.0 1.0 31.6

Meal 5 2.15pm

4.4 174.0 Handfull of mixed nuts 15.9 6.3

4.4 174.0 15.9 6.3

Meal 6 4.15pm

35.0 257.0 Protein Shake Pre workout 3.4 20.6

Jack3d 1.5 scoops

35.0 257.0 Protein Shake Post workout 3.4 20.6

70.0 514.0 6.8 41.2

Meal 740.0 202.0 2 Fillets White Fish 0 0

1.9 27 Broccolli 0.3 5.6

3.4 44 Mushrooms 0.7 8.3

45.3 273.0 1.0 13.9

Meal 8

14.4 64.0 4 egg whites (free range) 0.4 0.8

8/22/2019 Training Routine.xls

156/167

14.4 64.0 0.4 0.8

267.2 3061.6 59.2 236.9

8/22/2019 Training Routine.xls

157/167

Protein Cals Friday Fats Carbs

5/4/2012

Meal 1 8.00am

14.4 64.0 1 Banana 0.4 27

2.7 54.0 1 Red Grapefruit 0.0 21.0

1.5 62.0

18.6 180.0 0.4 48.0

Meal 2 10 am

45.0 563.0 Weight Gain Shake 4.7 80.0

Granola Bar 8.4 24.7

45.0 563.0 0 13.1 104.7

Meal 3

18.0 212.1 Chicken & Bacon wrap x2 61.6 67.60.0 80.0

3.5 195.0

21.5 487.1 0 61.6 67.6

Meal 4

27.0 113.0

0.5 8.0

2.0 43.0

1.5 46.0

0.6 35.0

31.6 245.0 0.0 0.0

Meal 5

4.4 174.0 Stir Fry Sauce 12.0 8.0

3 chicken breasts 7.2

Mixed Veg 20.0

4.4 174.0 19.2 28.0

Meal 6

35.0 257.0

35.0 257.0

70.0 514.0 0.0 0.0

Meal 728 144

1.9 27

3.4 44

33.3 215.0 0.0 0.0

Meal 8

14.4 64.0

8/22/2019 Training Routine.xls

158/167

14.4 64.0 0.0 0.0

238.8 2442.1 94.3 248.3

8/22/2019 Training Routine.xls

159/167

Protein Cals Saturday Fats Carbs Protein

5/5/2012

Meal 1

1.3 105

1.0 90.0

2.3 195.0 0.0 0.0 0.0

Meal 2

45.0 563.0

3.5 195.0

48.5 758.0 0 0.0 0.0 0.0

Meal 3

30.0 950.0

30.0 950.0 0 0.0 0.0 0.0

Meal 4

0.0 0.0 0.0 0.0 0.0

Meal 5

2.0 80.0

52.2 291

40.0

54.2 411.0 0.0 0.0 0.0

Meal 6

0.0 0.0 0.0 0.0 0.0

Meal 7

0.0 0.0 0.0 0.0 0.0

Meal 8

8/22/2019 Training Routine.xls

160/167

0.0 0.0 0.0 0.0 0.0

135.0 2314.0 0.0 0.0 0.0

8/22/2019 Training Routine.xls

161/167

Cals Sunday Fats Carbs Protein

5/6/2012

Meal 1

0.0

Meal 2

0.0 0 0.0 0.0 0.0

Meal 3

0.0 0 0.0 0.0 0.0

Meal 4

0.0 0.0 0.0 0.0

Meal 5

0.0 0.0 0.0 0.0

Meal 6

0.0 0.0 0.0 0.0

Meal 7

0.0 0.0 0.0 0.0

Meal 8

8/22/2019 Training Routine.xls

162/167

0.0 0.0 0.0 0.0

0.0

8/22/2019 Training Routine.xls

163/167

Cals

0.0

0.0

0.0

0.0

0.0

0.0

8/22/2019 Training Routine.xls

164/167

0.0

8/22/2019 Training Routine.xls

165/167

Weeks 5-8

Exercise Sets Reps Exercise Sets RepsArms Legs

Seated Hammer curls 2 x 8-12 Full BB Squat 2 x 8-1

French Press Seated 2 x 8-12 DB Lunges 2 x 8-1

BB Preacher curl 2 x 8-12 Leg Curl 2 x 8-1

Tricep Kickbacks 2 x 8-12 Extensions 2 x 8-1

Revers DB curl 2 x 8-12 Wide leg press 2 x 8-1

Lying tricep press 2 x 8-12 Hack Squat 2 x 8-1

overhead cable curl 2 x 8-12 Calf press on lp machine 4 x 20

kneeling cable conc tricep ex 2 x 8-12 Foream

Abs BB r wrist curl 2 x 8-1

Decline reverse crunch 4 x 20 BB wirst curl 2 x 8-1

Flat bench leg pull in 4 x 20

Jacknife sit ups 2 x Failure

Bicycle 2 x30

Exercise Sets Reps Exercise Sets Reps

Shoulders/Traps/Abs Back

DB Military Press 2 x 8-12 BO Barbell Rows 2 x 8-1

Upright DB row 2 x 8-12 T Bar Row 2 x 8-1

BB Front Raise 2 x 8-12 Cable Row 2 x 8-1

Reverse flys 2 x 8-12 Wide Grip Pdown BH 2 x 8-1

1 arm lat raise 2 x 8-12 SA PD 2 x 8-1

Traps Calves

Smith Machine Shrug 2 x 8-12 DB seated 1leg raise 2 x 20

DB Shrug 2 x 8-12

Abs

Exercise ball crunch 4 x 20Lying leg raise 4 x 20

Jacknife sit ups 2 x Failure

Kneeling Crunches 3 x 20

Broom Twist 4 x 30

Day 1 Day 2

Day 3 Day 4

Arms/abs Legs/forearms

Shoulders/Traps/Abs Back & Calves

8/22/2019 Training Routine.xls

166/167

Shopping list Meat Price Veg Price Others Price

Chicken 3.29 Tomato's 1.00 Brown Rice

Tuna 3.99 Lettuce 1.00 Pitta bread 1.20

Mackerel 2.00 Broccoli 1.30 Almonds 2.00

Frozen Fish 2.00 Mixed veg 1.00 Milk 1.18

Mince Onions 1.00 Green Tea

Chicken Sausages Wholemeal bread 1.00

Porridge

Eggs x15 2.50

Total 11.28 5.30 7.88

8/22/2019 Training Routine.xls

167/167

Fruit Price Supplements Price

Flaxseed oil 8.00

Apples 1.50 maltodextrin 3.99

Banana 1.50 Dextrose 3.00

Amino acids 10.00

Protein High carb 30.00

Caseine Protein 22.00

3.00 76.99

Weekly Total 27.46