Created By: Steve Dolenec 12/04/2010

Food Protein Fat Carbs Calories

5:00 Whole Grain Bread 2 Slices 8.4 2.8 31.9 186.4 (Pre W) Nutella 2 Tbsp 2.9 12.1 21.9 208.1 Orange Juice 1 Cup 1.3 0.3 20 87.9

6:30 Oats 1/2 cup 6.6 5.2 34.9 212.8 (Post W) Incredible Bulk 36.8 2.3 34.3 305.1 Light Milk 7.2 2 10 86.8 Poached Eggs - White Only x4 15.4 0 0.5 63.6 Subt 78.6 24.7 153.5 1150.7 Protein Fat Carbs Calories

8:30 Steak 100g 28 7.5 0 179.5 Rice 1 cup 3 0.3 41.8 181.9 Mixed Vegies 0 100g Tuna 22.1 1.6 0 102.8 Almond Oil 3 Tsp 0 18 0.01 162.04 Subt 53.1 27.4 41.81 626.24 Protein Fat Carbs Calories

11:45 Steak 100g 28 7.5 0 179.5 Rice 1 cup 3 0.3 41.8 181.9 Mixed Vegies 0 Tuna 100g 22.1 1.6 0 102.8 Light Milk 7.2 2 10 86.8 Milo 5.9 4.5 29.8 183.3 0 Subt 66.2 15.9 81.6 734.3 Protein Fat Carbs Calories

3:30 Steak 100g 28 7.5 0 179.5 Rice 1 cup 3 0.3 41.8 181.9 Mixed Vegies 0 Tuna 100g 22.1 1.6 0 102.8 Light Milk 1/2 cup 7.2 2 10 86.8 Almonds 20 5.1 11.9 5.2 148.3 0 Subt 65.4 23.3 57 699.3 Protein Fat Carbs Calories

5:30 Mixed Vegies Salad Tuna 100g 22.1 1.6 0 102.8 Poached Eggs - White Only x4 15.4 0 0.5 63.6 Incredible Bulk 36.8 2.3 34.3 305.1 Subt 74.3 3.9 34.8 471.5 Protein Fat Carbs Calories

8:00 Salad Flaxseed Oil 2 Tabsp 8.3 0.3 13.3 89.1 Tuna 100g 56.5 12.4 63.8 592.8 Incredible Bulk 36.8 2.3 34.3 305.1 Light Milk 7.2 2 10 86.8 Poached Eggs - White Only x4 15.4 0 0.5 63.6 Subt 124.2 17 121.9 1137.4

                 Cal Protein Fat     Carbs

Total : 4819.44 461.8 112.2 490.61

Correct @ 12/4/10 Weight: 83.6kgs 83.6 183.92 367.84

Protein Req 84 184.8 369.6

 Protein Req 85 187 374

 Protein Req 90 198 396

Protein Req 100 220 440

Protein Req 105 231 462

Protein Req 41% 39% 21% C P F

Total Cal 1975.97 1879.5816 1012.0824 4867.634 %

Breakdown 493.993 469.8954 112.4536 Supps San-Fierce Anabolic Injection (Amino Acids) Amino Acids Vit C Multi 2 x Fish Oil Vit C Vit C Vit C 2 x Fish Oil Glutamine 10g