05/09/2011 (Shoulder Day)
8am - 2 whole eggs+1 egg white + protein blend = 35g
1pm - mee sedap + 3 small fish + protein blend = 40g
5pm - protein blend = 20g
7.30pm - small rice+bahkuteh meats+vege = 40g
11pm - roti canai x1 = 0g

total = 135g protein

06/09/2011 (Back Day)
8am - 2 whole eggs+1 egg white + protein blend = 35g
1pm - small rice+bahkutteh+2 small fish + protein blend = 45g
5pm - protein blend = 12g
7:15pm - small rice+chicken+vege = 25g
9:10pm - AnW 2 piece chicken brest without skins = 25g
11:15pm - protein blend = 20g

total = 162g protein

07/09/2011 (ABS Day)
8am - 2 whole eggs+1 egg white + protein blend = 40g
11am - protein blend = 12g
1pm - protein blend+mee sedap = 38g
5pm - protein blend = 12g
7:30pm - small rice+chicken+vege = 35g
11:30 - protein blend = 12g

total = 149g protein

08/09/2011 (Leg Day)
8am - 2 whole eggs+1 egg white + protein blend = 40g
11am - protein blend = 12g