2013-12-14 Check in[213.5 @ 36.0]

Meas.	#	Change
Mass	213.5	+0.5
Waist	36.0	--
Arm	17.0	+.25
Thigh	25.0	-.125
Calf	15.375	--

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

Day	Carb	Cardio	Lift
Sat	carb, bar, Rodizio's
Sun	medium + subway		chest
Mon	high+extra sugar (bad crash)		legs
Tue	low
Wed	Medium		shoulders
Thu	medium
Fri	low	45 min treadmill
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