BACK AND BICEPS DAY

Breakfast
1 scoop Syntha-6 + Milk
22 + 18
40g of Protein

Brunch ( 30 minutes later )
Chicken rice quarter chicken, soy milk
30 + 10
40g of Protein

PreWO
1 1/2 bowls of fried rice ( olive oil ) mix 4 whole eggs
28g of Protein

PostWO
2 scoop Syntha-6
44g of Protein

Dinner

Pork Pork Pork! Shared 3 people.
Approx 50g of Protein?

Supper
Yes, supper. Lol.


TOTAL
202g of Protein

This post has been edited by gannicholas: May 19 2013, 12:15 PM

CHEST/TRICEPS DAY

Breakfast
1 scoop Syntha-6 + oats, 4 whites 3 yellow
22 + 21
43g of Protein

Lunch
Chinese lunch, chicken + prawns + vege + rice
26g of Protein

PreWO
CellucorC4

PostWO
1 scoop Syntha-6, lunch leftover ( chicken )
22 + 30
52g of Protein

Pre-dinner
Beef rice set
43g of Protein

Post-dinner
Beef rice set ( leftover from Pre-dinner )
40g of Protein

Supper
400ml milk
20g of Protein

TOTAL
224g of Protein

LEGS DAY

Breakfast
4 yellow 3 white + milk and cereal
35 + 20
55g of Protein

Brunch
1 scoop Syntha-6
22g of Protein

Pre-lunch
Egg Mayo Sandwich
5g of Protein

Post-lunch

Pasta Mix + Chicken, has 1 egg and cheese
Approx 60g of Protein?

PreWO
Cellucor C4

PostWO
2 scoop Syntha-6
44g of Protein

Dinner
Mashed potatoes


TOTAL
186g of Protein

SHOULDERS DAY

Breakfast
Mashed Potatoes, 400ml Milk, 4 yellow 3 whites
35 + 20 + 3
58g of Protein

Brunch
Mashed Potatoes, 1 scoop Syntha-6
22 + 3
25g of Protein

Lunch
'Kus-kus' Salad
2g of Protein

Late Lunch

Shared, ate 2 chicken drumsticks and 2 pork chops
45g of Protein

PreWO
CellucorC4

PostWO
2 scoop Syntha-6 + 2 slice of wholemeal bread
44 + 9
53g of Protein

Supper
2 boiled washed potatoes, brocolli, peanut butter sandwich, 400ml milk
10 + 20
30g of Protein

TOTAL
213g of Protein

This post has been edited by gannicholas: May 21 2013, 09:44 PM

CHEST DAY

Breakfast
400 ml milk + cereal, 4 whites 3 yellow
20 + 35
55g of Protein

Brunch
1 scoop Syntha-6
22g of Protein

Lunch ( split into 3 meal )
Beef Pasta Mix
70g of Protein

PreWO
CellucorC4

PostWO
2 scoop Syntha-6 + Wholemeal bread
22 + 8
30g of Protein

Dinner ( split into 2 meal )
Nasi Briyani + Beef + Vegetables
65g of Protein

Supper
Peanut Butter Sandwich
12g of Protein

TOTAL
254g of Protein

This post has been edited by gannicholas: May 24 2013, 01:22 AM

REST DAY

Breakfast
400ml milk + 4 whites 3 yellow + 2 Wholemeal bread
20 + 35 + 8
63g of Protein

Brunch
1 scoop Syntha-6
22g of Protein

Lunch (Split into 3 meals)
Beef Pasta Mix
70g of Protein

Dinner

BBQ Plaza, shared of course
Approximately 40g of Protein?

Supper
Apple Juice

TOTAL
195g of Protein

This post has been edited by gannicholas: May 24 2013, 01:26 AM

BACK AND BICEPS DAY

Breakfast
1 scoop Syntha-6, 2 boiled potatoes
22g of Protein

Lunch
Vegetarian Lunch. Wesak day.
Approx 18g of Protein from Soy and Tofu?

PreWO
Cellucor C4

PostWO
2 scoop Syntha-6 + 2 Wholemeal bread
50g of Protein

Dinner
Chicken, Rice, Fish
Approx 40g of Protein

Supper
1 scoop Syntha-6 + milk + 2 slice Wholemeal bread
22 + 20 + 8
50g of Protein

TOTAL
190g of Protein

CHEST DAY
Goodbye, C4. Trying on this.


Breakfast
4 whites 3 yolk, 2 Wholemeal bread, 400ml milk
21 + 8 + 20
49g of Protein

Lunch

Approx 52g of Protein

PreWO
3 caps CreatineFreak

PostWO
2 scoop Syntha-6, 2 Wholemeal bread
44 + 8
52g of Protein

Dinner
Quarter Chicken Rice
Approx 48g of Protein

Supper
Movie night with love
Got hungry, so yeah.

Umm, 20g of Protein??

TOTAL
221g of Protein

This post has been edited by gannicholas: May 27 2013, 01:19 AM

ARMS DAY ( Cause i had nothing better to do )

Breakfast

20 from HL Milk + 8 from Wholemeal Bread + 21 from Eggs + 4 from Tuna Spread
53g of Protein

Lunch
Chinese Sinchuan Lunch, Family
30g of Protein? Weak.

Tea
Quarter Chicken + Soy Milk
35 + 7
42g of Protein

PreWO
3 caps CreatineFreak

PostWO
2 scoop Syntha-6, 2 wholemeal bread
44 + 8
52g of Protein

Dinner
Typical Asian Dinner, Family
Approx 15g of Protein? Weak.

Supper
Quarter Chicken
30g of Protein

TOTAL
222g of Protein


This post has been edited by gannicholas: May 27 2013, 01:26 AM

LEGS DAY

Breakfast
2 slices of Wholemeal bread, 500ml of milk
25 + 8
33g of Protein

Brunch

Split meal, 90g of Protein? Rice consists of 4 omega 3 eggs

PreWO
3 caps CreatineFreak

PostWO
1 1/2 scoop ON 100% Whey
36g of Protein

Tea
Split meal from lunch

Dinner
Mixed Rice, chicken vege and rice
Approx 40g of Protein

Supper
PB Wholemeal Bread + 300ml Milk
12 + 15
27g of Protein

TOTAL
228g of Protein

This post has been edited by gannicholas: May 27 2013, 10:57 PM

SHOULDERS DAY

Breakfast
4 whites 3 yellow, 300ml milk
35 + 15
50g of Protein

Brunch ( Split Meal )
Pasta Mix with Chicken + 3 pork ribs and broccoli
Approx 70g of Protein

Lunch ( Split Meal from brunch )

Tea
Pasta for carbs
3g of Protein from sausage.

PreWO
3 caps CreatineFreak

PostWO
1 scoop Syntha-6
22g of Protein

Dinner

300g of beef
100g of Protein ( whoops )

TOTAL
245g of Protein

^how much carbs and fat in that diet? Total calorie?

I don't count carbs and fats :/ will work on it after my finals :/

CHEST DAY

Breakfast
3 white 3 yolks, milk + cereal
30 + 20
50g of Protein

Lunch
Rice Mix, Beef + Vege
Approx 60g of Protein

PreWO
PB Sandwich, 3 caps CreatineFreak
12g of Protein

PostWO
2 scoop Syntha-6
44g of Protein

Dinner ( Split Meal )

Approx 80g of Protein?

Supper
Split Meal

Slept 2 hours after supper. Studyyy!

TOTAL
246g of Protein

This post has been edited by gannicholas: May 31 2013, 12:35 AM

BACK AND BICEPS DAY

Breakfast
3 Whites 3 Yolk, milk, 2 Alice Wholemeal bread
30 + 20
50g of Protein

Brunch ( Split Meal )
Pasta Mix, 300g of Beef
100g of Protein

Lunch (Split Meal)

PreWO
3 caps CreatineFreak

PostWO
2 scoop Syntha-6 + 2 slice Wholemeal bread
44 + 8
52g of Protein

Dinner

Approx 40g of Protein

TOTAL
242g of Protein

This post has been edited by gannicholas: May 31 2013, 12:35 AM

LEGS DAY

Breakfast
4 whites 4 yolks, 500ml milk + cereal
40 + 25
75g of Protein

Brunch
1 scoop Syntha-6
22g of Protein

Lunch
Herbal Steam Chicken + Rice
30g of Protein

PreWO
3 caps CreatineFreak

PostWO
2 scoop Syntha-6, 2 slice of bread
44 + 8
52g of Protein

Late Tea
Small portion of Fried Rice

Dinner
Typical asian dinner, consists of pork, chicken and vege
Approx 40g of Protein

Supper
2 slice wholemeal bread
8g of Protein

TOTAL
227g of Protein

CHEST AND TRICEPS DAY
Bad diet day, damn. Woke up late, ran out of eggs.

Brunch ( Woke up late )
Mixed rice, chicken, vegetables.
Approx 55g of protein.

PreWO
2 slice bread, 3 caps CreatineFreak
8g of Protein

PostWO
2 scoop Syntha-6
44g of Protein

Dinner
Rice, Pork, Vegetables
Approx 30g of Protein.

Supper
500ml milk + 1 scoop Syntha-6
22 + 25
47g of Protein

TOTAL
184g of Protein

This post has been edited by gannicholas: Jun 1 2013, 08:55 PM

BACK AND BICEPS DAY

Breakfast
1 scoop Syntha-6 + Milk
22 + 20
42g of Protein

Brunch/Lunch

Shared 5 people
Approx 55g of Protein? Since there were beef.

Tea
2 slices of Wholemeal bread
8g of Protein

PreWO
3 caps CreatineFreak

PostWO
2 scoop Syntha-6, 2 slice Wholemeal bread
44 + 8
52g of Protein

Dinner

At least 75g of Protein?

TOTAL
232g of Protein

SHOULDERS DAY

Breakfast
4 whites 3 yellow, 400ml milk, 2 slices of Wholemeal bread
35 + 20 + 8
63g of Protein

Brunch
1 packet Nasi Lemak, 1 serving pasta, fruits
Approx 5g of Protein

Lunch ( Split Meal )
Potatoes, Vege and Wild Boar Meat
Approx 55g of Protein

Tea ( Split Meal )

PreWO
3 caps CreatineFreak

PostWO
2 scoop Syntha-6, 2 slice Wholemeal bread
44 + 8
52g of Protein

Dinner

1/2 chicken, 3 pork chops
Approx 70g of protein? Chicken pretty small though.


TOTAL
245g of Protein

REST DAY

Breakfast
4 whites 3 yolks, milk + oats
35 + 20
55g of Protein

Lunch
Beef Rice Mix with Vege
Approx 60g of Protein

Tea
Chicken Sandwich
Approx 15g of Protein

Dinner

Approx 60g of Protein

TOTAL
190g of Protein