2013-12-01 Check in [215.0 @ 36.25]

Meas.	#	Change
Mass	215.0	+.25
Waist	36.25	--
Arm	17.0	--
Thigh	25.25	+.125
Calf	15.5	--

• Lose < 1# = add in cardio and/or change diet
• Lose 1-3# = stay as-is
• Lose > 3# = cheat meal

Day	Carb	Cardio	Lift
Sun	medium+2 protein bars		shoulders
Mon	low+hacienda lunch
Tue	low		(hamstring issues)
Wed	Medium		chest
Thu	turkey-day
Fri	High-ish		legs
Sat	medium-low

Type	Composition
High	# P C F Note 1 40 40 0 2 40 40 0 3 40 0 15 shake 4 40 40 0 5 25 50 0 Surge 6 40 80 0 Total 225 250 15 2035
Medium	# P C F Note 1 40 0 15 2 40 0 15 3 40 0 15 shake 4 40 40 15 5 25 50 0 Surge 6 40 40 0 Total 225 130 60 1960
Low	# P C F Note 1 40 0 15 2 40 0 15 3 40 0 15 4 40 0 15 5 40 40 15 PWO 6 40 0 15 Total 240 40 90 1930