Ice Cream Fitness

7/27/2019 Ice Cream Fitness

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Personal Information

Name Ben Paolo Rabara

Age 20

Sex Male

Location Philippines

Program Starting Strength

Starting Date 9/23/2013

Weight Goal 165

Body Fat Goal 8.00

Phase BulkActivity Level 1.2

Calorie Surplus/Deficit % 10.00%

Program Details


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Current Weight 142 lbs

Height 69.75 in.

Bod PartsChest 34.00 in.

Arms 11.50 in.

Hips 33.50 in.

Waist 31.00 in.

Thighs 20.00 in.

Calves 14.00 in.

Forearms 10.00 in.

Shoulders 41.50 in.Neck 13.75 in.

Body Measurements


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Program Worksheet of Starting StrengthBody Measurement

Workout

Nutrition

Personal Information

Name Ben Paolo Rabara Current Weight 142 lbs B

Age 20 Height 69.75 in. C

Sex Male C

Location Philippines Bod PartsProgram Starting Strength Chest 34.50 in.

Arms 12.00 in.

Hips 34.00 in. P

Waist 32.00 in. F

Starting Date 9/23/2013 Thighs 32.00 in. C

Weight Goal 165 Calves 14.00 in. R

Weight Gain Rate/Week 0.42 Forearms 10.00 in.

Body Fat Goal 8.00 Shoulders 42.00 in.

Phase Bulk Neck 14.25 in.

Activity Level 1.2 O

Calorie Surplus/Deficit % 10.00% W

Lean Bod Mass C

120.61 21.39 C

21.02O

Calculator

Calendar

References

Fat Mass

Body Measurements

15.06%

Program Details

Body Fat Percentage BMI

C

M

165142

Weight Goal

Current Weight Weight Goal


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Squat Super Set Squat Sup

Barbell Squat 5 5 60 Babell Sq

Standing Calf Raise 5 5 60 Lateral Ra

Barbell Shrug 5 5 60 Lift Super

Horizontal Plane Super Set Deadlift

Barbell Bench Press 5 5 90 Seated C

Barbell Bent Over Row 5 5 90 Push Pull SVertical Plane Super Set Military Pr

Dips 5 5 45 One Arm

Chin Ups 5 5 45 Arm Supe

Vanity Super Set CGBP

Face Pull 3 15 30 Barbell C

Cable Crunch 3 15 30 Vanity Su

Posterior Chain Super Set Hanging L

Back Extension 3 10 30 Flat Fly

Leg Curls 3 10 30

Kneeling Cable Crunch

Hanging LKnee Tucked In

Russian Twist

Dumbell Side Bend


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er Set Warm Up

at 5 5 140 Bent-knee Iron Cross

ise 3 15 40 Roll-overs into V-sits

et Rocking Frog Stretch

1 5 180 Fire Hydrant Circles

lf Raise 3 15 30 Mountain Climbers

uper Set Cossack Squatsss 5 5 90 Seated Piriformis Stre

umbbell Row 5 10 90 Pec Stretch

set Stand to Squat with

3 8 45 Crocodile or Supine

rls 3 8 45 Side Lying Clams

er Set Money Maker

eg Raise 3 8 30 High Knee Jump Sq

3 12 30 Plyo Push Ups

Power Clean

Depth Jump

Tips

MAX CONCENTRIC ALWAYS

DO THOSE NEGATIVES

Contract your muscles especially on those negatives

Never Pause between reps, keep tension

FLEX

3/4 Eccentric slow, 1/4 fast then explode

When jumping, heels should not touch the ground.

Increase workout density


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Cool Down VO2 Max

Foam Rolling of the Thoracic Spine

Foam Rolling of the teres minor, infraspinatus area

Foam Roll IT Band

Foam Roll Adductors

SMR Glutes

Toy Soldie Single Le Reverse Warrior Lunge With Twist

Band Dislocations Scap Push Up

Running B High Knee Skips

Breathing

2 5

2 5

3 3

3 3

3 5 1-2 times a week


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Run Threshold Run

5 Minutes of Warm Up

20 Minutes of Threshold Run

5 Minutes of Cool down

5-50 dum 26,900

60-100 31400

Olympic 8000


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Sprint Tempo Run 65% Effort

Stride Len Skips, Uphill Run 100m

Stride Frequency Training Walk 30 seconds

Carioca Run 100m

Walk 30 seconds

Run 100m

Walk 60 secondsRun 100m

Walk 30 seconds

Run 200m

Walk 30 seconds

Run 100m

Walk 30 seconds

Run 100m

Walk 60 seconds

Run 100m

Walk 30 seconds

Run 100mWalk 30 seconds

Run 200m

Walk 30 seconds

Run 200m

Walk 60 seconds

Run 100m

Walk 30 seconds

Run 200m

Walk 30 seconds

Run 100m

Walk 30 secondsRun 100m

Walk 60 seconds

Run 100m

Walk 30 seconds

Run 100m

Walk 30 seconds

Run 100m


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Stretching


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Date Weight Date Actual Weight Estimated Weight

T 23-Sep 210 23-Sep 210 210.05

W 24-Sep 210.05 30-Sep 210.35 209.92

Th 25-Sep 210.1 7-Oct 204 203.57

F 26-Sep 210.15 14-Oct 203 202.57

Sa 27-Sep 210.2 21-Oct 210 209.57

Su 28-Sep 210.25 28-Oct 211.75 211.32M 29-Sep 210.3 4-Nov 212.1 212.23

T 30-Sep 210.35 11-Nov 212.45 211.85

W 1-Oct 210.4 18-Nov 212.8 212.20

Th 2-Oct 209 25-Nov 213.15 212.55

F 3-Oct 208 2-Dec 213.5 212.90

Sa 4-Oct 207 9-Dec 213.85 213.25

Su 5-Oct 206 16-Dec 214.2 213.60

M 6-Oct 205

T 7-Oct 204

W 8-Oct 203

Th 9-Oct 202F 10-Oct 201

Sa 11-Oct 200

Su 12-Oct 201

M 13-Oct 202

T 14-Oct 203

W 15-Oct 204

Th 16-Oct 205

F 17-Oct 206

Sa 18-Oct 207

Su 19-Oct 208

M 20-Oct 209

T 21-Oct 210

W 22-Oct 211.45

Th 23-Oct 211.5

F 24-Oct 211.55

Sa 25-Oct 211.6

Su 26-Oct 211.65

M 27-Oct 211.7

T 28-Oct 211.75

W 29-Oct 211.8

Th 30-Oct 211.85

F 31-Oct 211.9

Sa 1-Nov 211.95

Su 2-Nov 212

M 3-Nov 212.05

T 4-Nov 212.1

W 5-Nov 212.15

Th 6-Nov 212.2

F 7-Nov 212.25


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Sa 8-Nov 212.3

Su 9-Nov 212.35

M 10-Nov 212.4

T 11-Nov 212.45

W 12-Nov 212.5

Th 13-Nov 212.55

F 14-Nov 212.6Sa 15-Nov 212.65

Su 16-Nov 212.7

M 17-Nov 212.75

T 18-Nov 212.8

W 19-Nov 212.85

Th 20-Nov 212.9

F 21-Nov 212.95

Sa 22-Nov 213

Su 23-Nov 213.05

M 24-Nov 213.1

T 25-Nov 213.15W 26-Nov 213.2

Th 27-Nov 213.25

F 28-Nov 213.3

Sa 29-Nov 213.35

Su 30-Nov 213.4

M 1-Dec 213.45

T 2-Dec 213.5

W 3-Dec 213.55

Th 4-Dec 213.6

F 5-Dec 213.65

Sa 6-Dec 213.7Su 7-Dec 213.75

M 8-Dec 213.8

T 9-Dec 213.85

W 10-Dec 213.9

Th 11-Dec 213.95

F 12-Dec 214

Sa 13-Dec 214.05

Su 14-Dec 214.1

M 15-Dec 214.15

T 16-Dec 214.2

W 17-Dec 214.25

Th 18-Dec 214.3

F 19-Dec 214.35

Sa 20-Dec 214.4

Su 21-Dec 214.45

M 22-Dec 214.5

T 23-Dec 214.55

W 24-Dec 214.6


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Th 25-Dec 214.65

F 26-Dec 214.7

Sa 27-Dec 214.75

Su 28-Dec 214.8

M 29-Dec 214.85

T 30-Dec 214.9

W 31-Dec 213Th 1-Jan 212

F 2-Jan 210

Sa 3-Jan 206

Su 4-Jan 205

M 5-Jan 208

T 6-Jan 209

W 7-Jan 210

Th 8-Jan 211

F 9-Jan 213

Sa 10-Jan 215.45

Su 11-Jan 215.5M 12-Jan 215.55

T 13-Jan 215.6

W 14-Jan 215.65

Th 15-Jan 215.7

F 16-Jan 215.75

Sa 17-Jan 215.8

Su 18-Jan 215.85

M 19-Jan 215.9

T 20-Jan 215.95

W 21-Jan 216

Th 22-Jan 216.05F 23-Jan 216.1

Sa 24-Jan 216.15

Su 25-Jan 216.2

M 26-Jan 216.25

T 27-Jan 216.3

W 28-Jan 216.35

Th 29-Jan 216.4

F 30-Jan 216.45

Sa 31-Jan 216.5

Su 1-Feb 216.55

M 2-Feb 216.6

T 3-Feb 216.65

W 4-Feb 216.7

Th 5-Feb 216.75

F 6-Feb 216.8

Sa 7-Feb 216.85

Su 8-Feb 216.9

M 9-Feb 216.95


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T 10-Feb 217

W 11-Feb 217.05

Th 12-Feb 217.1

F 13-Feb 217.15

Sa 14-Feb 217.2

Su 15-Feb 217.25

M 16-Feb 217.3T 17-Feb 217.35

W 18-Feb 217.4

Th 19-Feb 217.45

F 20-Feb 217.5

Sa 21-Feb 217.55

Su 22-Feb 217.6

M 23-Feb 217.65

T 24-Feb 217.7

W 25-Feb 217.75

Th 26-Feb 217.8

F 27-Feb 217.85Sa 28-Feb 217.9

Su 1-Mar 217.95

M 2-Mar 218

T 3-Mar 218.05

W 4-Mar 218.1

Th 5-Mar 218.15

F 6-Mar 218.2

Sa 7-Mar 218.25

Su 8-Mar 218.3

M 9-Mar 218.35

T 10-Mar 218.4W 11-Mar 218.45

Th 12-Mar 218.5

F 13-Mar 218.55

Sa 14-Mar 218.6

Su 15-Mar 218.65

M 16-Mar 218.7

T 17-Mar 218.75


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Estimated Difference

0.05

-0.43


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Date Cycle Weight Chest Arms Hips Waist9/23/2013 1A 142 34.00 11.50 33.50 31.00

9/30/2013 1B 142 34.5 12 34 32

1C

1D

1E

2A

2B

2C

2D

2E

3A

3B

3C

3D

3E4A

4B

4C

4D

4E

Chest 44 1.419355

Knee 14 ,,6.5 16.25

31 50.158


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Thighs Calves Forearms Shoulders Neck Body Fat20.00 14.00 10.00 41.50 13.75 14.03%

20 14 10 42 14.25 15.06%


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Session 1 Session 3 Session 5 Session 7 Session 9 Session 11 Session 13 Session 15

20-Sep-13

Weight

S1

S2S3

S4

S5

One RM 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00

Total Poundage 0 0 0 0 0 0 0 0

Notes

Lift Ratio 0 0 0 0 0 0 0 0

Weight

S1

S2

S3

S4

S5

One RM 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00


Notes

Lift Ratio 0 0 0 0 0 0 0 0

Weight

S1

S2

S3

S4

S5

One RM 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00


Notes

Lift Ratio 0 0 0 0 0 0 0 0

Weight

S1S2

S3

S4

S5

One RM 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00


Notes

Lift Ratio 0 0 0 0 0 0 0 0

Workout A

Squats

tanding Calf Rais

Barbell Shrug

arbell Bench Pres


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Weight

S1

S2

S3

S4

S5One RM 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00


Notes

Lift Ratio 0 0 0 0 0 0 0 0

Total Weight

S1

S2

S3

One RM 0 0 0 0 0 0 0 0


Notes

Lift Ratio 0 0 0 0 0 0 0 0

Total Weight

S1

S2

S3

One RM 0 0 0 0 0 0 0 0


Notes

Lift Ratio 0 0 0 0 0 0 0 0

Weight

S1

S2

S3

One RM 0 0 0 0 0 0 0 0


Notes

Lift Ratio 0 0 0 0 0 0 0 0

Weight

S1

S2

S3

One RM 0 0 0 0 0 0 0 0


Notes

Lift Ratio 0 0 0 0 0 0 0 0

Cable Crunch

rbell Bent Over Ro

Pull Ups

Dips

Face Pull


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Weight

S1

S2

S3

One RM 0 0 0 0 0 0 0 0

Total Poundage 0 0 0 0 0 0 0 0Notes

Lift Ratio 0 0 0 0 0 0 0 0

Session 2 Session 4 Session 6 Session 8 Session 10 Session 12 Session 14 Session 16

25-Sep-13

Weight

S1

S2

S3

S4

S5

One RM 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00


Notes

Lift Ratio 0 0 0 0 0 0 0 0

Weight

S1

S2

S3

One RM 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00


Notes

Lift Ratio 0 0 0 0 0 0 0 0

Weight

S1

One RM 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00


NotesLift Ratio 0 0 0 0 0 0 0 0

Weight

S1

S2

S3

One RM 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00


Workout B

Hyperextensions

Squats

Lateral Raises

Deadlift

Seated Calf Raise


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Notes

Lift Ratio 0 0 0 0 0 0 0 0

Weight

S1

S2

S3S4

S5

One RM 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00


Notes

Lift Ratio 0 0 0 0 0 0 0 0

Weight

S1

S2

S3

S4

S5

One RM 0.00 0.00 0.00 0.00 0.00 0.00 0.00 0.00


Notes

Lift Ratio 0 0 0 0 0 0 0 0

Total Weight

S1

S2

S3

One RM 0 0 0 0 0 0 0 0


Notes

Lift Ratio 0 0 0 0 0 0 0 0

Weight

S1

S2

S3

One RM 0 0 0 0 0 0 0 0


Notes

Lift Ratio 0 0 0 0 0 0 0 0

Weight

S1

S2

S3

Bent Over Row

anding Military Pre

ose Grip Bench Pr

Barbell Curls


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One RM 0 0 0 0 0 0 0 0


Notes

Lift Ratio 0 0 0 0 0 0 0 0

Weight

S1S2

S3

One RM 0 0 0 0 0 0 0 0


Notes

Lift Ratio 0 0 0 0 0 0 0 0

Cable Crossover


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Session 17 Session 19 Session 21 Session 23 Session 25

0.00 0.00 0.00 0.00 0.00

0 0 0 0 0

0 0 0 0 0

0.00 0.00 0.00 0.00 0.00

0 0 0 0 0

0 0 0 0 0

0.00 0.00 0.00 0.00 0.00

0 0 0 0 0

0 0 0 0 0

0.00 0.00 0.00 0.00 0.00

0 0 0 0 0

0 0 0 0 0


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0.00 0.00 0.00 0.00 0.00

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0


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0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

Session 18 Session 20 Session 22 Session 24 Session 26

0.00 0.00 0.00 0.00 0.00

0 0 0 0 0

0 0 0 0 0

0.00 0.00 0.00 0.00 0.00

0 0 0 0 0

0 0 0 0 0

0.00 0.00 0.00 0.00 0.00

0 0 0 0 0

0 0 0 0 0

0.00 0.00 0.00 0.00 0.00

0 0 0 0 0


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0 0 0 0 0

0.00 0.00 0.00 0.00 0.00

0 0 0 0 0

0 0 0 0 0

0.00 0.00 0.00 0.00 0.00

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0


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0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0

0 0 0 0 0


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Week Desc Exercise Calories Food Calories Total Calories1

9/23/2013 Workout A 330 2540 2210

9/24/2013 Rest 0 2062 2062

9/25/2013 Workout B 0 2571 25719/26/2013 Rest 0 1958 1958

9/27/2013 Workout A 283 2700 2417

9/28/2013 Rest 0 2645 2645

9/29/2013 Rest 0 2062 2062

Weekly Calorie Average 2275 Calories to Maintain


9/30/2013 Workout A 236 2436 2200

10/1/2013 Rest 0 2036 203610/2/2013 Workout B 0 0 0

10/3/2013 Rest 0 0 0

10/4/2013 Workout A 0 0 0

10/5/2013 Rest 0 0 0

10/6/2013 Rest 0 0 0

Weekly Calorie Average 605.1428571 Calories to Maintain


10/7/2013 Workout A 236 2436 2200

10/8/2013 Rest 0 2036 2036

10/9/2013 Workout B 0 0 0

10/10/2013 Rest 0 0 0

10/11/2013 Workout A 0 0 0

10/12/2013 Rest 0 0 0

10/13/2013 Rest 0 0 0



10/14/2013 Workout A 236 2436 2200

10/15/2013 Rest 0 2036 2036

10/16/2013 Workout B 0 0 0

10/17/2013 Rest 0 0 0

10/18/2013 Workout A 0 0 0

10/19/2013 Rest 0 0 0

10/20/2013 Rest 0 0 0


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10/21/2013 Workout A 236 2436 2200

10/22/2013 Rest 0 2036 2036

10/23/2013 Workout B 0 0 0

10/24/2013 Rest 0 0 0

10/25/2013 Workout A 0 0 0

10/26/2013 Rest 0 0 0

10/27/2013 Rest 0 0 0



10/28/2013 Workout A 236 2436 220010/29/2013 Rest 0 2036 2036

10/30/2013 Workout B 0 0 0

10/31/2013 Rest 0 0 0

11/1/2013 Workout A 0 0 0

11/2/2013 Rest 0 0 0

11/3/2013 Rest 0 0 0

Weekly Calories 605.1428571 Calories to Maintain

Week Desc Exercise Calories Food Calories Total Calories

711/4/2013 Workout A 236 2436 2200

11/5/2013 Rest 0 2036 2036

11/6/2013 Workout B 0 0 0

11/7/2013 Rest 0 0 0

11/8/2013 Workout A 0 0 0

11/9/2013 Rest 0 0 0

11/10/2013 Rest 0 0 0


Week DescExercise Calories Food Calories Total Calories

8

11/11/2013 Workout A 236 2436 2200

11/12/2013 Rest 0 2036 2036

11/13/2013 Workout B 0 0 0

11/14/2013 Rest 0 0 0

11/15/2013 Workout A 0 0 0

11/16/2013 Rest 0 0 0

11/17/2013 Rest 0 0 0


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11/18/2013 Workout A 236 2436 2200

11/19/2013 Rest 0 2036 2036

11/20/2013 Workout B 0 0 0

11/21/2013 Rest 0 0 0

11/22/2013 Workout A 0 0 0

11/23/2013 Rest 0 0 0

11/24/2013 Rest 0 0 0



11/25/2013 Workout A 236 2436 220011/26/2013 Rest 0 2036 2036

11/27/2013 Workout B 0 0 0

11/28/2013 Rest 0 0 0

11/29/2013 Workout A 0 0 0

11/30/2013 Rest 0 0 0

12/1/2013 Rest 0 0 0



1112/2/2013 Workout A 236 2436 2200

12/3/2013 Rest 0 2036 2036

12/4/2013 Workout B 0 0 0

12/5/2013 Rest 0 0 0

12/6/2013 Workout A 0 0 0

12/7/2013 Rest 0 0 0

12/8/2013 Rest 0 0 0



12

12/9/2013 Workout A 236 2436 2200

12/10/2013 Rest 0 2036 2036

12/11/2013 Workout B 0 0 0

12/12/2013 Rest 0 0 0

12/13/2013 Workout A 0 0 0

12/14/2013 Rest 0 0 0

12/15/2013 Rest 0 0 0


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12/16/2013 Workout A 236 2436 2200

12/17/2013 Rest 0 2036 2036

12/18/2013 Workout B 0 0 0

12/19/2013 Rest 0 0 0

12/20/2013 Workout A 0 0 0

12/21/2013 Rest 0 0 0

12/22/2013 Rest 0 0 0



12/23/2013 Workout A 236 2436 220012/24/2013 Rest 0 2036 2036

12/25/2013 Workout B 0 0 0

12/26/2013 Rest 0 0 0

12/27/2013 Workout A 0 0 0

12/28/2013 Rest 0 0 0

12/29/2013 Rest 0 0 0



1512/30/2013 Workout A 236 2436 2200

12/31/2013 Rest 0 2036 2036

1/1/2014 Workout B 0 0 0

1/2/2014 Rest 0 0 0

1/3/2014 Workout A 0 0 0

1/4/2014 Rest 0 0 0

1/5/2014 Rest 0 0 0



16

1/6/2014 Workout A 236 2436 2200

1/7/2014 Rest 0 2036 2036

1/8/2014 Workout B 0 0 0

1/9/2014 Rest 0 0 0

1/10/2014 Workout A 0 0 0

1/11/2014 Rest 0 0 0

1/12/2014 Rest 0 0 0


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1/13/2014 Workout A 236 2436 2200

1/14/2014 Rest 0 2036 2036

1/15/2014 Workout B 0 0 0

1/16/2014 Rest 0 0 0

1/17/2014 Workout A 0 0 0

1/18/2014 Rest 0 0 0

1/19/2014 Rest 0 0 0


Week Desc Total Calories18 Grams D. Calories

1/20/2014 Workout A 0 01/21/2014 Rest 0 0

1/22/2014 Workout B 0 0

1/23/2014 Rest 0 0

1/24/2014 Workout A 0 0

1/25/2014 Rest 0 0

1/26/2014 Rest 0 0

Weekly Calories 0 Calories to Maintain

Week Desc Total Calories

19 Grams D. Calories1/27/2014 Workout A 0 0

1/28/2014 Rest 0 0

1/29/2014 Workout B 0 0

1/30/2014 Rest 0 0

1/31/2014 Workout A 0 0

2/1/2014 Rest 0 0

2/2/2014 Rest 0 0


Week DescTotal Calories

20 Grams D. Calories

2/3/2014 Workout A 0 0

2/4/2014 Rest 0 0

2/5/2014 Workout B 0 0

2/6/2014 Rest 0 0

2/7/2014 Workout A 0 0

2/8/2014 Rest 0 0

2/9/2014 Rest 0 0

Carbs

Carbs

Carbs


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2/10/2014 Workout A 0 0

2/11/2014 Rest 0 0

2/12/2014 Workout B 0 0

2/13/2014 Rest 0 0

2/14/2014 Workout A 0 0

2/15/2014 Rest 0 0

2/16/2014 Rest 0 0



2/17/2014 Workout A 0 02/18/2014 Rest 0 0

2/19/2014 Workout B 0 0

2/20/2014 Rest 0 0

2/21/2014 Workout A 0 0

2/22/2014 Rest 0 0

2/23/2014 Rest 0 0




2/25/2014 Rest 0 0

2/26/2014 Workout B 0 0

2/27/2014 Rest 0 0

2/28/2014 Workout A 0 0

3/1/2014 Rest 0 0

3/2/2014 Rest 0 0




3/3/2014 Workout A 0 0

3/4/2014 Rest 0 0

3/5/2014 Workout B 0 0

3/6/2014 Rest 0 0

3/7/2014 Workout A 0 0

3/8/2014 Rest 0 0

3/9/2014 Rest 0 0

Carbs

Carbs

Carbs

Carbs


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3/10/2014 Workout A 0 0

3/11/2014 Rest 0 0

3/12/2014 Workout B 0 0

3/13/2014 Rest 0 0

3/14/2014 Workout A 0 0

3/15/2014 Rest 0 0

3/16/2014 Rest 0 0



3/17/2014 Workout A 0 03/18/2014 Rest 0 0

3/19/2014 Workout B 0 0

3/20/2014 Rest 0 0

3/21/2014 Workout A 0 0

3/22/2014 Rest 0 0

3/23/2014 Rest 0 0




3/25/2014 Rest 0 0

3/26/2014 Workout B 0 0

3/27/2014 Rest 0 0

3/28/2014 Workout A 0 0

3/29/2014 Rest 0 0

3/30/2014 Rest 0 0




3/31/2014 Workout A 0 0

4/1/2014 Rest 0 0

4/2/2014 Workout B 0 0

4/3/2014 Rest 0 0

4/4/2014 Workout A 0 0

4/5/2014 Rest 0 0

4/6/2014 Rest 0 0

Carbs

Carbs

Carbs

Carbs


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4/7/2014 Workout A 0 0

4/8/2014 Rest 0 0

4/9/2014 Workout B 0 0

4/10/2014 Rest 0 0

4/11/2014 Workout A 0 0

4/12/2014 Rest 0 0

4/13/2014 Rest 0 0



4/14/2014 Workout A 0 04/15/2014 Rest 0 0

4/16/2014 Workout B 0 0

4/17/2014 Rest 0 0

4/18/2014 Workout A 0 0

4/19/2014 Rest 0 0

4/20/2014 Rest 0 0




4/22/2014 Rest 0 0

4/23/2014 Workout B 0 0

4/24/2014 Rest 0 0

4/25/2014 Workout A 0 0

4/26/2014 Rest 0 0

4/27/2014 Rest 0 0


Carbs

Carbs

Carbs


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Grams D. Calories Grams D. Calories Grams D. Calories

312 1248 64 576 179 716

326 1304 50 450 77 308

261 1044 107 963 141 564231 924 54 486 57 228

343 1372 76 684 161 644

365 1460 89 801 96 384

326 1304 50 450 77 308

2114.498 Difference 160.5021 Estimated Poundage Bulk 0.32


242 968 100 900 142 568

142 568 100 900 142 5680 0 0

0 0 0

0 0 0

0 0 0

0 0 0

2114.498 Difference -1509.36 Estimated Poundage Bulk -3.02


242 968 100 900 142 568

142 568 100 900 142 568

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0



242 968 100 900 142 568

142 568 100 900 142 568

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

Carbs Fats Protein Protein Requirements

No

No

No

No

Yes

Yes

No

No


No

No

No

Yes

Yes

No

No

No

No

No

Yes

YesNo


YesNo

Yes

No

No

Carbs Fats Protein

Yes

Protein Requirements

No


36/54



242 968 100 900 142 568

142 568 100 900 142 568

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0



242 968 100 900 142 568142 568 100 900 142 568

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

2114.498 Difference -1509.36 Estimated Poundage Bulk 0.43

Grams D. Calories Grams D. Calories Grams D. Calories242 968 100 900 142 568

142 568 100 900 142 568

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0



242 968 100 900 142 568

142 568 100 900 142 568

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

No

No

No

Yes

No

No


Yes

No

No

No

No

Yes

Yes

No

No


No

No

No

YesYes

No

No


No

No

No

Yes

Yes

No



37/54



242 968 100 900 142 568

142 568 100 900 142 568

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0



242 968 100 900 142 568142 568 100 900 142 568

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0



142 568 100 900 142 568

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0



242 968 100 900 142 568

142 568 100 900 142 568

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

No

No

No

Yes

No

No


Yes

No

No

No

Yes

No

No


Yes

No

No

No

Yes

No

No


Yes

No

No

No

Yes

No

No


Yes


38/54



242 968 100 900 142 568

142 568 100 900 142 568

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0



242 968 100 900 142 568142 568 100 900 142 568

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0



142 568 100 900 142 568

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0



242 968 100 900 142 568

142 568 100 900 142 568

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

No

No

No

Yes

No

No


Yes

No

No

No

Yes

No

No


Yes

No

No

No

Yes

No

No


Yes

No

No

No

Yes

No

No


Yes


39/54



242 968 100 900 142 568

142 568 100 900 142 568

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0


Grams D. Calories Grams D. Calories

0 00 0

0 0

0 0

0 0

0 0

0 0


Grams D. Calories Grams D. Calories0 0

0 0

0 0

0 0

0 0

0 0

0 0



0 0

0 0

0 0

0 0

0 0

0 0

0 0

No No

No No

No No

No No

No No

No No

Fats Protein Protein Requirements Caloric Requirement

No No

No No

No No

No No

No No

No No

No No


No No

No No

No No

No No

No No

No No

No No


No No

No

No

No

Yes

No

No


Yes


40/54



0 0

0 0

0 0

0 0

0 0

0 0

0 0



0 00 0

0 0

0 0

0 0

0 0

0 0



0 0

0 0

0 0

0 0

0 0

0 0



0 0

0 0

0 0

0 0

0 0

0 0

0 0

No No

No No

No No

No No

No No

No No


No No

No No

No No

No No

No No

No No

No No


No No

No No

No No

No No

No No

No No

No No


No No

No No

No No

No No

No No

No No

No No


No No


41/54



0 0

0 0

0 0

0 0

0 0

0 0

0 0



0 00 0

0 0

0 0

0 0

0 0

0 0



0 0

0 0

0 0

0 0

0 0

0 0



0 0

0 0

0 0

0 0

0 0

0 0

0 0

No No

No No

No No

No No

No No

No No


No No

No No

No No

No No

No No

No No

No No


No No

No No

No No

No No

No No

No No

No No


No No

No No

No No

No No

No No

No No

No No


No No


42/54



0 0

0 0

0 0

0 0

0 0

0 0

0 0



0 00 0

0 0

0 0

0 0

0 0

0 0



0 0

0 0

0 0

0 0

0 0

0 0


No No

No No

No No

No No

No No

No No

No No

No No

No No

No No

No No

No No


No No

No No

No No

No No


No No

No No

No No

No No


No No


43/54

Yes

Yes

No

No

No

No

No

Caloric Requirement

No

Yes

No

No

No

No

No

Caloric Requirement

Yes

Yes

Yes

Yes

YesNo

Caloric Requirement

No

No

No

No

Caloric Requirement

No

Yes

YesYes


44/54

No

No

No

No

No

No

No

Caloric Requirement

Yes

Yes

No

No

No

No

No

No

No

Caloric Requirement

Yes

Yes

No

Yes

No

No

No

No

No

Caloric Requirement

YesYes

Caloric Requirement

Yes


45/54

Caloric Requirement

Yes

Yes

No

No

No

No

No

No

Caloric Requirement

Yes

Yes

No

No

No

No

No

No

No

Caloric Requirement

YesYes

No

No

No

No

Caloric Requirement

Yes

Yes

No

No

No


46/54

Caloric Requirement

Yes

Yes

No

No

No

No

No

No

No

No

No

No

Yes

No

No

No

No

No

Caloric Requirement

Yes

Yes

Yes

Yes

No

No

No

No

No

Caloric Requirement

Yes

Caloric Requirement


47/54

No

No

No

Caloric Requirement

Yes

Yes

No

No


48/54

Male Afghanist All Pro's B Bulk

Female Aland Islands Cut

Albania Maintain

Algeria Both

American Samoa 118 4

Andorra 71 5

Angola 160 7Anguilla 111 0

Antarctica

Antigua And Barbuda

Argentina

Armenia

Aruba

Australia

Austria

Azerbaijan

Bahamas

BahrainBangladesh

Barbados

Belarus

Belgium

Belize

Benin

Bermuda

Bhutan

Bolivia

Bosnia And Herzegovina

BotswanaBouvet Island

Brazil

British Indian Ocean Territory

Brunei Darussalam

Bulgaria

Burkina Faso

Burundi

Cambodia

Cameroon

Canada

Cape Verde

Cayman Islands

Central African Republic

Chad

Chile

China

Christmas Island

Cocos (Keeling) Islands


49/54

Colombia

Comoros

Congo

Congo, The Democratic Republic Of The

Cook Islands

Costa Rica

Cote D'IvoireCroatia

Cuba

Cyprus

Czech Republic

Denmark

Djibouti

Dominica

Dominican Republic

Ecuador

Egypt

El SalvadorEquatorial Guinea

Eritrea

Estonia

Ethiopia

Falkland Islands (Malvinas)

Faroe Islands

Fiji

Finland

France

French Guiana

French PolynesiaFrench Southern Territories

Gabon

Gambia

Georgia

Germany

Ghana

Gibraltar

Greece

Greenland

Grenada

Guadeloupe

Guam

Guatemala

Guernsey

Guinea

Guinea-Bissau

Guyana

Haiti


50/54

Heard Island And Mcdonald Islands

Holy See (Vatican City State)

Honduras

Hong Kong

Hungary

Iceland

IndiaIndonesia

Iran, Islamic Republic Of

Iraq

Ireland

Isle Of Man

Israel

Italy

Jamaica

Japan

Jersey

JordanKazakhstan

Kenya

Kiribati

Korea, Democratic People'S Republic Of

Korea, Republic Of

Kuwait

Kyrgyzstan

Lao People'S Democratic Republic

Latvia

Lebanon

LesothoLiberia

Libyan Arab Jamahiriya

Liechtenstein

Lithuania

Luxembourg

Macao

Macedonia, The Former Yugoslav Republic Of

Madagascar

Malawi

Malaysia

Maldives

Mali

Malta

Marshall Islands

Martinique

Mauritania

Mauritius

Mayotte


51/54

Mexico

Micronesia, Federated States Of

Moldova, Republic Of

Monaco

Mongolia

Montserrat

MoroccoMozambique

Myanmar

Namibia

Nauru

Nepal

Netherlands

Netherlands Antilles

New Caledonia

New Zealand

Nicaragua

NigerNigeria

Niue

Norfolk Island

Northern Mariana Islands

Norway

Oman

Pakistan

Palau

Palestinian Territory, Occupied

Panama

Papua New GuineaParaguay

Peru

Philippines

Pitcairn

Poland

Portugal

Puerto Rico

Qatar

Reunion

Romania

Russian Federation

Rwanda

Saint Helena

Saint Kitts And Nevis

Saint Lucia

Saint Pierre And Miquelon

Saint Vincent And The Grenadines

Samoa


52/54

San Marino

Sao Tome And Principe

Saudi Arabia

Senegal

Serbia And Montenegro

Seychelles

Sierra LeoneSingapore

Slovakia

Slovenia

Solomon Islands

Somalia

South Africa

South Georgia And The South Sandwich Islands

Spain

Sri Lanka

Sudan

SurinameSvalbard And Jan Mayen

Swaziland

Sweden

Switzerland

Syrian Arab Republic

Taiwan, Province Of China

Tajikistan

Tanzania, United Republic Of

Thailand

Timor-Leste

TogoTokelau

Tonga

Trinidad And Tobago

Tunisia

Turkey

Turkmenistan

Turks And Caicos Islands

Tuvalu

Uganda

Ukraine

United Arab Emirates

United Kingdom

United States

United States Minor Outlying Islands

Uruguay

Uzbekistan

Vanuatu

Venezuela


53/54

Viet Nam

Virgin Islands, British

Virgin Islands, U.S.

Wallis And Futuna

Western Sahara

Yemen

ZambiaZimbabwe

(Not Specified)


54/54

12 9 2 236 8 24 18

0 6 3 213 15 0 18

18 6 1 160 7 18 63 24 1 111 0 3 24

720 30 45 66

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