This is NOT valid or safe advice.

Consult a physician before doing any diet and/or exer

Enter data into yellow outlined boxes to update the rest of the spreadsheet.
A slash ("/") separates what is to be eaten or done before and after dinner.

weight (lbs) 155 70.31 kg

body fat 0.2
lean body weight (lbs) 124 56.25 kg
maintenance calories 1,900

calories carbs (g) work out protein (g) fat (g)

Monday 1200 60 or fewer 11 sets/body part 193.75 21
11 reps/set
cardio: <60 minutes
Tuesday 1200 60 or fewer 11 sets/body part 193.75 21
11 reps/set
cardio: <60 minutes
Wednesday 1200 60 or fewer cardio: 45-60 minutes 193.75 21
Thursday 713 / 950 42 / 233 in morning: cardio / 136 / 47 -1 / 8
in evening:
3 sets/body part
9 repts/set
Friday 3800 775 rest 124 32
Saturday 1615 279 5 sets/body part 124 13
5 reps/set
Sunday 1140 / 380 116 / 19 in morning: rest / 124 13
in evening:
cardio: <60 minutes
doing any diet and/or exercise program.
eadsheet.
er dinner.

fish oil (g) multi vitamin creatine (g) glutamine (g) thermogenics
6x1 '1 0 / 5-10 yes

6x1 '1 0 / 5-10 yes

6x1 '1 0 /2 yes

6x1 '1 /5 little

6x1 '1 20 no
6x1 '1 some

6x1 '1 0
 This is NOT valid or safe advice. Consult a physician before doing any diet and/or exer
Enter data into yellow outlined boxes to update the rest of the spreadsheet.
A slash ("/") separates what is to be eaten or done before and after dinner.

weight (lbs) 155 70.31 kg

body fat 0.2
lean body weight (lbs) 124 56.25 kg
maintenance calories 1,900

calories carbs (g) work out protein (g) fat (g)

Monday 1200 60 or fewer 11 sets @ 11 reps/set 193.75 21
<60 minutes cardio
Tuesday 1200 60 or fewer 11 sets @ 11 reps/set 193.75 21
<60 minutes cardio
Wednesday 1200 60 or fewer drills: speed & 193.75 21
Thursday 1200 60 or fewer technique
cardio: 45-60 minutes 193.75 21
Friday 3800 775 rest 124 32
Saturday 1615 279 5 sets @ 5 reps/set OR 124 13
2+ hours cardio
Sunday 1140 / 380 116 / 19 in morning: rest / 124 13
in evening:
60 minutes cardio
 oing any diet and/or exercise program.
eadsheet.
r dinner.

fish oil (g) multi vitamin creatine (g) glutamine (g) thermogenics
6x1 '1 0 / 5-10 yes

6x1 '1 0 / 5-10 yes

6x1 '1 0 / 5-10 yes

6x1 '1 0 / 5-10 yes
6x1 '1 20 no
6x1 '1 some

6x1 '1 0
 This is NOT valid or safe advice. Consult a physician before doing any diet and/or exer
Enter data into yellow outlined boxes to update the rest of the spreadsheet.
A slash ("/") separates what is to be eaten or done before and after dinner.

weight (lbs) 155 70.31 kg

body fat 0.2
lean body weight (lbs) 124 56.25 kg
maintenance calories 1,900

calories carbs (g) work out protein (g)

Monday 1200 60 or fewer 8 sets @ 15 reps/set (upper body) 193.75
5k run
Tuesday 1200 60 or fewer circuit train 193.75
8 sets @ 15 reps/set (lower body)
Wednesday 1200 60 or fewer yoga OR 193.75
cardio: 45-60 minutes
Thursday 1200 60 or fewer 8 sets @ 15 reps/set (all) OR 193.75
cardio: speed & technique drills
Friday 3800 775 rest 124
Saturday 1615 279 5 sets @ 5 reps/set OR 124
2+ hours cardio
Sunday 1140 / 380 116 / 19 rest / 60 minutes cardio 124
oing any diet and/or exercise program.
adsheet.
r dinner.

fat (g) fish oil (g) multi vitamin creatine (g) glutamine (g) thermogenics
21 6x1 '1 0 / 5-10 yes

21 6x1 '1 0 / 5-10 yes

21 6x1 '1 0 / 5-10 yes

21 6x1 '1 0 / 5-10 yes

32 6x1 '1 20 no
13 6x1 '1 some

13 6x1 '1 0