2013-12-27 Check in [210.75 @ 36.0] Indigo 1

Meas.	#	Change
Mass	210.75	-3.75
Waist	36.0	--
Arm	16.75	--
Thigh	25.0	-.125
Calf	15.375	--

Day	Carb	Cardio	Lift
Thu	lifting		squats
Fri	lifting		bench
Sat	off
Sun	lifting + extra carbs		step-ups
Mon	off
Tue	off	treadmill 45 min
Wed	lifting		floor press
Thu	lifting		Swiss OHP (no squats)
Fri

Type	Composition
lifting	# P C F Note 1 40 0 15 2 40 0 15 3 40 0 15 4 40 0 15 5 40 90 0 finibar pre, Surge post 6 40 80 15 Total 240 170 75 2315
off	# P C F Note 1 40 0 15 2 40 0 15 3 40 0 15 4 40 0 15 5 40 40 15 6 40 0 15 Total 225 40 90 1930

2013-12-19 check in [214.5 @ 36.0] - Start Indigo

Meas.	#	Change
Mass	214.5	+1.0
Waist	36.0	--
Arm	16.75	-.25
Thigh	25.125	+.125
Calf	15.375	--

Yes, I am checking in on a Thursday, because I am starting Indigo

Day	Carb	Cardio	Lift
Sat	medium+		chest/back
Sun	high		shoulders/legs
Mon	3 low + Famous Dave's
Tue	food		back/chest
Wed	Red Robin
Thu	--
Fri	--
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

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

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

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