Operation: Fat Ass (Week 1)


Target Date: Mon 7 June 2010

Current Stats:
• Weight = 236 lbs. (107 kg)
• Waist = 44 in. (111.8 cm)
• Hips = 43 in. (109.2 cm)
• Left Thigh (relaxed) = 25.5 in (64.77 cm)
• Left Bicep (flexed/relaxed) = 14 in. / 12.5 in. (35.56 cm / 31.75 cm)
• Adjusted RMR = 3623 kcal/day

Macronutrient Breakdown:
High-Carb (HC) Days:
• CHO = 708g
• PRO = 354g
• FAT = 0g
• Total kcal = 4248

Medium-Carb (MC) Days:
• CHO = 354g
• PRO = 354g
• FAT = 59g
• Total kcal = 3363

Low-Carb (LC) Days:
• CHO = 236g
• PRO = 354g
• FAT = 118g
• Total kcal = 3422

Training Breakdown:
• HC Days = High-intensity Strength Training (2x/week)
• MC Days = Cardio / HIIT only (2x/week)
• LC Days = Recovery Work (3x/week)

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