Escolar Documentos
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Cultura Documentos
Flat Bench
Flat Bench Weight Reps Weight Reps
1 155 6
1 155 5
1 155 6
1 155 5
Standing Press
Standing Press Weight Reps Weight Reps
1 - RPT: 5 90 5
1 - RPT: 6 80 5
1 - RPT: 8 70 5
1 70 8
Or weighted Dips
or Close Grip Bench 6, 8, 10
Skull Crushers
Skull Crushers Weight Reps Weight Reps
1: 6-10 50 8
1: 6-10 70 6
1: 6-10 60 8
Hang Cleans or Sumo Deadlif WEIGHT REPS Hang Cleans or Sumo Deadlif WEIGHT
60% 5 reps 60% 5 reps
75% 3 reps 75% 3 reps
90% 1 rep 90% 1 rep
RPT 5 Heavy. Rest 3 mins 185 5 RPT 5 Heavy. Rest 3 mins 185
RPT 6 (remove 10%) 185 6 RPT 6 (remove 10%) 185
RPT 8 (remove 10%) 165 8 RPT 8 (remove 10%) 185
145 185
Bent over Flys-shoulder blade WEIGHT REPS Bent over Flys-shoulder blade WEIGHT
pinched, back. Move arm down lbs pinched, back. Move arm down lbs
slow core tight slow core tight
8 to 12 20 11 8 to 12 20
8 to 12 20 11 8 to 12 20
8 to 12 20 10 8 to 12 20
20 8 20
DIPS
BW
DIPS
20
20
20
20
LEG RAISE Abs
20
20
20
20
Protein Carbs Fat Calories
Maintenance 2070 1tbsp (14g) coconut 0
Fat loss
Daily Needed 165 124 55 1656 3 shrimps 12
Time
28-Jun-16 Protein Carbs Fats Calories 1 Hotdog 6
Saturday
LIST
Protein
Sunday 7/3/2016 Protein Carbs Fats Calories 4oz chicken 22
8 oz chicken 44 0 5 240 1 egg (50g) 6
1 egg (50g) 6 0.6 5 78 Potatoe 100g 2
1 egg (50g) 6 0.6 5 78 Veggies 8g
1 egg (50g) 6 0.6 5 78
Veggies 78g (1 serving) 5 25
Veggies 78g (1 serving) 5 25
1 cup yogurt 19
Potatoe 100g 2 20 77 PB 2tbsp 7
Potatoe 100g 2 20 77 1 wrap 4
8 oz chicken 44 0 5 240
1 egg (50g) 6 0.6 5 78
1 egg (50g) 6 0.6 5 78
1 egg (50g) 6 0.6 5 78
Veggies 78g (1 serving) 5 25
Veggies 78g (1 serving) 5 25
Potato 100g 2 20 77
31
Total 214 107.8 68 1978 Workout
8 oz chicken 44 0 5 240
Veggies 78g (1 serving) 5 25 1 egg (50g)
Veggies 78g (1 serving) 5 25 1 egg (50g)
1 egg (50g) 6 0.6 5 78
Carrot 6 25
Pinapple 1 22 82
Apple 22 80
Carrot 6 25
Pinapple 1 22 82
Apple 22 80
1 egg (50g) 6 0.6 5 78
1 egg (50g) 6 0.6 5 78
1 egg (50g) 6 0.6 5 78
McDouble 22 34 18 390
McDouble 22 34 18 390
Small fries mcdonald 2 30 11 230
Carrot 6 25
Pinapple 1 22 82
Apple 22 80
Protein Shake 27 3 1.5 130
1 cup yogurt 19 29 0 190
1 Hotdog 6 3 10 130
Bun 3 20 1 110
Carrot 6 25
Pinapple 1 22 82
Apple 22 80
Protein Shake 27 3 1.5 130
Protein Shake 27 3 1.5 130
1 Hotdog 6 3 10 130
Bun 3 20 1 110
Total 123 208 61 1892
Daily Needed 165 124 55 1656
1 wrap 4 22 3 130
1 wrap 4 22 3 130
8 oz chicken 44 0 5 240
1 Hotdog 6 3 10 130
Bun 3 20 1 110
Garlic 1 tsp 5g 5
Apple 22 80
Protein Shake 27 3 1.5 130
1 Hotdog 6 3 10 130
Bun 3 20 1 110
1 cup yogurt 19 29 0 190
8 oz chicken 44 0 5 240
Protein Shake 27 3 1.5 130
1 Hotdog 6 3 10 130
Bun 3 20 1 110
1 egg (50g) 6 0.6 5 78
1 egg (50g) 6 0.6 5 78
1 egg (50g) 6 0.6 5 78
Apple 22 80
Banh Mi
1 candy chocolate 2 13 5 100
4 wafers 0.5 21 7 140
1 candy chocolate 2 13 5 100
4 wafers 0.5 21 7 140
Nachos 31 70 30 670
Rice + Fish
2 eggs scrambled
1 hot dog
Totals 33.1 145 41 1050
Daily Needed 165 124 55 1656
rice
Meat mom made
hu thieu
Protein Shake 27 3 1.5 130
Banana 1.3 27 105
Medium Egg 6 0 4 60
Medium Egg 6 0 4 60
Medium Egg 6 0 4 60
Grill cheese slice 4 1 4.5 60
1tbsp (14g) coconut oil 0 0 14 120
String Cheese 7 0 6 80
18 8 190
3 10 130
24 1.5 110
12 5 130
2 1 110
2 1 110
10 16 210
2 8 110
5
34 18 390
6 0 25
30.2 10 346
0 5 240
0.6 5 78
0.6 5 78
0.6 5 78
48
20 77
69.8 20 551
0.6 78
0.6 78
0.6 78
20 77
0.6 78
0.6 78
6 0.6 5 78
6 0.6 5 78
22 0 2.5 120
26 0 110
0.6 24
0.6 5 78
1 4.5 60
17-Aug-16
Protein Carbs Fat Calories
Daily Needed 165 124 55 1656
23-Aug-16
1 Egg
1 Egg
1 tofu dog
1 bread
2 wafers 4 32 16 280
1 cup milk
1 cup cereal
August 8-24-2016
1 Egg
1 Egg