11 Weeks Out

Training

	A	B	C	D	E
1	11 Weeks Out - Training Day	7/2/09
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2 Isolyze	54	40	0
6
7	PreWO: Carbolyze; 2 Isolyze	54	40	0
8	MidWO: Carbolyze; 1/2 Isolyze	14	10
9	PostWO: Carbolyze; 2 Isolyze	54	40	0
10	30>
11	2) Rice Cakes; 12 Egg Whites	42	40	0
12	1>
13	3) 5/8 Cup Oats; 2 Isolyze; 2 tsp Mac Nut Oil	54	34	9
14	2 >>>
15	4) 1 Beef Patty; Vegetables	25	12	4.5
16
17	5) 4/8 Cup Oats; 2 Isolyze; 3 tsp Mac Nut Oil	54	27	14
18
19	6) 1 Beef Patty; Vegetables	25	12	4.5
20
21	7) 1 Salmon Patty; Vegetables	20	12	9
22
23
24
25	TOTALS	396	267	41	3021
26

Off

	A	B	C	D	E
1	11 Weeks Out - Off Day
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2.5 Isolyze	67.5	40	0
6
7	2) 1.5 Beef Patties; Vegetables	37	12	7
8
9	3) 1 Salmon Patty; Vegetables	20	12	9
10
11	4) 1.5 Beef Patties; Vegetables	37	12	7
12
13	5) 6/8 Cup Oats; 2 Isolyze; 2 tsp MNO	54	40	9
14
15	6) 6/8 Cup Oats; 2 Isolyze; 2 tsp MNO	54	40	9
16
17	7) 5/8 Cup Oats; 2.5 Isolyze	67.5	34
18
19	8) 5/8 Oats; 2 Isolyze	54	34	0
20
21	TOTALS	391	224	41	2829
22

Training + Cardio

	A	B	C	D	E
1	11 Weeks Out - Training Day + Cardio
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 1.5 Isolyze	40	40	0
6
7	PreWO: Carbolyze; 1.5 Isolyze	40	30	0
8	PostWO: Carbolyze; 2 Isolyze	54	40	0
9
10	2) Rice Cakes; 7 Egg Whites	25	30	0
11
12	3) 4/8 Cup Oats; 2 Isolyze; 2 tsp Mac Nut Oil	54	27	9
13
14	Pre Cardio: Carbolyze; 1 Isolyze	27	20	0
15	PostCD: Carbolyze; 1 Isolyze	27	20	0
16
17	Rice Cakes; 7 Egg Whites	25	20	0
18
19	4) 1 Beef Patty; Vegetables	25	12	4.5
20
21	5) 4/8 Cup Oats; 1.5 Isolyze; 3 tsp Mac Nut Oil	40	27	14
22
23	6) 1 Beef Patty; Vegetables	25	12	4.5
24
25	7) 1 Salmon Patty; Vegetables	20	12	9
26
27
28
29	TOTALS	402	290	41	3137
30

Cardio

	A	B	C	D	E
1	12 Weeks Out - Cardio Day
2
3	Meal	Protein	Carbs	Fat	Calories
4
5	1) Rice Cakes; 2.5 Isolyze	68	40	0
6
7	PreWO: Carbolyze; 1 Isolyze	27	25	0
8
9	PostWO: Carbolyze; 1.5 Isolyze	40	30	0
10	45>
11	2) Rice Cakes; 12 Egg Whites	42	40	0
12	1:15>
13	3) 6/8 Cup Oats; 2 Isolyze; 2 tsp MNO	54	40	9
14	2 >>>
15	4) 1 Beef Patties; Vegetables	25	12	4.5
16
17	5) 5/8 Cup Oats; 2 Isolyze; 3 tsp MNO	54	34	14
18
19	6) 1 Beef Patties; Vegetables; 1 Isolyze	52	12	4.5
20
21	7) 1 Salmon Patty; Vegetables; 1/2 Isolyze	20	12	9
22
23		14
24
25	TOTALS	396	245	41	2933
26