Monday Tuesday

Exercise Weight Reps Exercise

Supplements Supplements
ZMA 2 capsules any brand ZMA 2 capsules any brand
Melatonin PM Melatonin PM
MK677 PM MK677 PM
Novorapid 5ius with pre and post workout meal Novorapid 5ius with pre and post workout meal
ut drink with at least 50g carbs, can use gatorade or HBCD supplement
Intraworkout drink with at least 50g carbs, can use gatorade or HBCD sup
Test E 250mg
Mast E 200mg
Arimidex 0.5 MG

Diet - Medium Diet - Medium

Protein Carbs Fats Calories Protein Carbs
Meal 1 - Blended shake with 2 scoops whey, 500ml skim milk, spoonful Meal
of almond
1 - Blended
or peanut
shake
butter,
withlarge
2 scoops
banana,
whey,
and500m
50g
73 110 20 912 73 110

Meal 2 - 170g meat of choice, 250g cooked rice, 14g added fats from butter,
Mealguacamole,
2 - 170g meat
or avocado.
of choice,
Veggies
250g cooked
if desired
rice, 1
59 70 14 642 59 70

Meal 3 - 170g meat of choice, 250g rice, 20g added fats from butter, guacamole,
Meal 3 -or170g
avocado.
meat of
Veggies
choice,if250g
desired
rice, 20g adde
59 70 14 642 59 70

Meal 4 - 170g meat of choice, 250g rice, 20g added fats from butter, guacamole,
Meal 4 -or170g
avocado.
meat of
Veggies
choice,if250g
desired
rice, 20g adde
59 70 14 642 59 70

Meal 5 Free Meal, be responsible Meal 5 Free Meal, be responsible

Goal Actual
Protein 250 250 Protein
Carbs 450 320 Carbs
Fats 90 62 Fats
Calories 3610 2838 Calories

Notes Notes
Supplements: Supplements:
Diet: Diet:
 Tuesday Wednesday

Weight Reps Exercise Weight Reps

Supplements Supplements
ZMA 2 capsules any brand
Melatonin PM
MK677 PM
Novorapid 5ius with pre and post workout meal
Intraworkout drink with at least 50g carbs, can use gatorade or HBCD supplement
Test E 250mg
Mast E 200mg
Arimidex 0.5 MG

Diet - Medium Diet - Medium

Fats Calories Protein Carbs Fats Calories
e with 2 scoops whey, 500ml skim milk, spoonful Meal
of almond
1 - Blended
or peanut
shake
butter,
withlarge
2 scoops
banana,
whey,
and500ml
50g oats
skim milk, spoonful of almond o
20 912 73 110 20 912

choice, 250g cooked rice, 14g added fats from butter,

Mealguacamole,
2 - 170g meat
or avocado.
of choice,
Veggies
250g cooked
if desired
rice, 14g added fats from butter, guacamo
14 642 59 70 14 642

choice, 250g rice, 20g added fats from butter, guacamole,

Meal 3 -or
170g
avocado.
meat of
Veggies
choice,if250g
desired
rice, 20g added fats from butter, guacamole, or av
14 642 59 70 14 642

choice, 250g rice, 20g added fats from butter, guacamole,

Meal 4 -or
170g
avocado.
meat of
Veggies
choice,if250g
desired
rice, 20g added fats from butter, guacamole, or av
14 642 59 70 14 642

esponsible Meal 5 Free Meal, be responsible

Goal Actual Goal Actual

250 250 Protein 250 250
450 320 Carbs 450 320
90 62 Fats 90 62
3610 2838 Calories 3610 2838

Notes
Supplements:
Diet:
 Thursday Friday

Exercise Weight Reps Exercise

20 mins fasted cardio am + 12K steps

Supplements Supplements
ZMA 2 capsules any brand ZMA 2 capsules any brand
Melatonin PM Melatonin PM
MK677 PM MK677 PM
Novorapid 5ius with pre and post workout meal Novorapid 5ius with pre and post workout meal
ut drink with at least 50g carbs, can use gatorade or HBCD supplement
Intraworkout drink with at least 50g carbs, can use gatorade or HBCD supp
Test E
Mast E
Arimidex

Diet - Medium Diet - Medium

Protein Carbs Fats Calories Protein Carbs
Meal 1 - Blended shake with 2 scoops whey, 500ml skim milk, spoonful Meal
of almond
1 - Blended
or peanut
shake
butter,
withlarge
2 scoops
banana,
whey,
and500m
50g
73 110 20 912 73 110

Meal 2 - 170g meat of choice, 250g cooked rice, 14g added fats from butter,
Mealguacamole,
2 - 170g meat
or avocado.
of choice,
Veggies
250g cooked
if desired
rice, 1
59 70 14 642 59 70

Meal 3 - 170g meat of choice, 250g rice, 20g added fats from butter, guacamole,
Meal 3 -or
170g
avocado.
meat of
Veggies
choice,if250g
desired
rice, 20g adde
59 70 14 642 59 70

Meal 4 - 170g meat of choice, 250g rice, 20g added fats from butter, guacamole,
Meal 4 -or
170g
avocado.
meat of
Veggies
choice,if250g
desired
rice, 20g adde
59 70 14 642 59 70

Meal 5 Free Meal, be responsible Meal 5 Free Meal, be responsible

Goal Actual
Protein 250 250 Protein
Carbs 450 320 Carbs
Fats 90 62 Fats
Calories 3610 2838 Calories

Notes Notes
Supplements: Supplements:
Diet: First day back training Diet:
 Friday Saturday

Weight Reps Exercise Weight Reps

ted cardio am + 12K steps

Supplements Supplements
ZMA 2 capsules any brand
Melatonin PM
MK677 PM
Novorapid 5ius with pre and post workout meal
Intraworkout drink with at least 50g carbs, can use gatorade or HBCD supplement
250mg
200mg
0.5 MG

Diet - Medium Diet - High

Fats Calories Protein Carbs Fats Calories
e with 2 scoops whey, 500ml skim milk, spoonful Meal
of almond
1 - Protein
or peanut
pancakes,
butter,waffles,
large banana,
frenchand
toast,
50goroats
some other relatively high carboh
20 912 50 200 0 1000

choice, 250g cooked rice, 14g added fats from butter,

Mealguacamole,
2 - 120g meat
or avocado.
of choice,
Veggies
300g cooked
if desired
rice, added carbs of choice
14 642 45 90 1 549

choice, 250g rice, 20g added fats from butter, guacamole,

Meal 3 -or120g
avocado.
meat Veggies
of choice,
if 300g
desired
cooked rice, added carbs of choice
14 642 45 90 1 549

choice, 250g rice, 20g added fats from butter, guacamole,

Meal 4 120g
or avocado.
meat ofVeggies
choice, if300g
desired
cooked rice, added carbs of choice
14 642 45 90 1 549

esponsible Meal 5 Free meal, keep it low fat high carb. Sushi is a great option

Goal Actual Goal Actual

250 250 Protein 200 185
450 320 Carbs 600 470
90 62 Fats 50 3
3610 2838 Calories 3850 2647

Notes
Supplements:
Diet:
 Sunday

Exercise Weight Reps

Supplements
ZMA 2 capsules any brand
Melatonin PM
MK677 PM
Novorapid 5ius with pre and post workout meal
ut drink with at least 50g carbs, can use gatorade or HBCD supplement

Diet - Medium
Protein Carbs Fats Calories
Meal 1 - Blended shake with 2 scoops whey, 500ml skim milk, spoonful of almond or peanut butter, large banana, and 50g
73 110 20 912

Meal 2 - 170g meat of choice, 250g cooked rice, 14g added fats from butter, guacamole, or avocado. Veggies if desired
59 70 14 642

Meal 3 - 170g meat of choice, 250g rice, 20g added fats from butter, guacamole, or avocado. Veggies if desired
59 70 14 642

Meal 4 - 170g meat of choice, 250g rice, 20g added fats from butter, guacamole, or avocado. Veggies if desired
59 70 14 642

Meal 5 Free Meal, be responsible

Goal Actual
Protein 250 250
Carbs 450 320
Fats 90 62
Calories 3610 2838

Notes
Supplements:
Diet:
sus 155
npp 185
primo 280
win 210