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28/3/13
Revised - finished work early, went to bed earlier and missed last meal..

29/3/13
Meals as per plan
Cheat meal after training; macas double quater, large frys, small block choc
...

24/3/13
Meals; as per plan - same as yesterday :)

Quads/calves/abs
1 leg ext 2 w/up sets 1 work set Tri set with abducter/Aducter
45 leg press 4,5,6,8,10,12 plates X15 reps - primed up
Hack...

21/2/13
1030am coffee, 30min walk
1130am 3 eggs, 2c egg white, 1c oats, banana
2pm HPLC bar 45g P
230pm 200g chicken, 1c rice
Nut bar
430pm 2s WPI
6pm 1.5s vitargo+C4

Should

15/3/13
530am 1c oats/EW, Banana, 3 eggs, vits
930am 200g chicken, 1c rice, 1/4 avo, coconut water
1230 same above
330pm same above
7pm 2s casein
10pm 200g steak, stir fry, 1 egg
...

10/3/13
4pm 1c oats/EW, 3 egg, 2 Sml banana, vits
630pm 2s hydro whey, apple,
10pm marinade steak, veg (BBQ), beef sausage, yoghurt, chock bar
1am 3 sausage, veg
4am apple, chicken, veg
...

5/3/13
730am 1s hydrowhey, berries
40min walk
830am 1c oat/EW, 3 egg, banana, chia seed, honey
1230 200g mince, 1c rice, apple
banana bread, coffee
430pm 200g mince, 1c rice, salad, apple ...

3/3/13
9am 1s hydro builder, coffee
40min walk
10am steak, bowl oats with berries, honey (no egg whites), banana
1pm 200g chicken, 1c rice, apple
330pm 220g chicken/steak, 1c rice
Pre-...

27/2/13
7am 1s hydrowhey, coffee
40min walk
8am 3 egg, 1c egg white, 1c oats, banana
12 200g chicken, 1c rice, veg
Pre - apple, 1s hydro whey, jacked

Quads/calves
Leg ext 4x15-20 last...

Still about 25-30 weeks from 1st show. 12-13% BF

25/2/13

8am 1s hydrowhey, coffee 40min walk
9am 1c oat, 1c EW, 3 eggs, banana, honey and chia
- pear and carrot juice
12 200g chicken, 1c rice, veg
- Gatorade
3pm 200g chicken, 1c rice,...

Thanks bro, good observation!

Hey man Kiyosh had me on over 600g so compared to that it is relitivly low :) 450g is close to 2g per pound so still high but not over the top.
I have been reading allot on George Farrah and what...

23/2/13
530am 1c oats/EW, banana, 3 egg, honey, chia seed
630am 1s whey, 1s casein, apple, 1/2c nuts
930am 200g chicken, veg
1230 same above
330pm same above
730pm 1s whey/casien, tbl udos...

19/2/12

230pm 1s hydrowhey, 1s vitargo, 2s jacked
1c egg white, 3 egg, 1c oats, Banana, honey, chia seed

Quads/abs
Leg ext 4x20 built up to whole stack
45 leg press 4,5,6,7plx20 reps ...

16/2/13
530am 1c oats, 1c egg whites, 3 egg, banana, honey, chia seed
630am 1s WPI, 1s casein, apple, mixed nuts/seeds
10am 140g rice, 200g chicken, veg
1pm as above
1 scoop casein - hungry! ...

11/2/13
2pm 1c oats, 1c egg white, 3 egg
Banana, honey
5pm subway ft long with meatballs

Calves and abs 40min ride to/from gym

7pm 200g steak, vegetables?
Block chocolate :)

8/2/13
8am 1s WPI, coffee 30min walk
9am 1c oats, 1c egg white, banana, 3 eggs, chia seed and honey
*started using ON multi
12 200g chicken, 1c rice, veg, tomato sauce

Calves/hams/abs
45...

O.K!

I have been working on my meal plan the last week or so and consulting with my new coach and we have decided to try and hit the same macros each day; 450g protein, 300g carbs, 100g fats -...

Thanks champ!

5/2/13
5am 1s WPI, 1c egg white, 1c oat, 3 eggs, banana, vit's
9am 200g chicken, 1c rice, veg
12 200g lamb, 300g sweet potato
Veg
3pm 1.5s whey, 1s casein, 1c berries
30min walk
30min...