2013-12-07 Check in [213.0 @ 36.0]

Meas.	#	Change
Mass	213.0	-2.0
Waist	36.0	-.25
Arm	16.75	-.25
Thigh	25.125	-.125
Calf	15.375	-.125

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

Day	Carb	Cardio	Lift
Sun	low	1.25m treadmill LISS
Mon	medium		shoulders
Tue	high		legs
Wed	P+C, Fionas, P+F, Protein bar
Thu	low
Fri	low
Sat

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 0 5 25 50 0 Surge 6 40 40 15 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