Operation: Fat Ass (Week 3)


Target Date: Mon 7 June 2010

Current Stats:
• Weight = 230 lbs. (104.3 kg)
• Waist = 43 in. (109.2 cm)
• Hips = 42.5 in. (107.9 cm)
• Left Thigh (relaxed) = 24.5 in (62.2 cm)
• Left Bicep (flexed/relaxed) = 14.5 in. / 12.5 in. (36.8 cm / 31.7 cm)
• Adjusted RMR = 3564 kcal/day

Macronutrient Breakdown:
High-Carb (HC) Days:
• CHO = 632g
• PRO = 345g
• FAT = 0g
• Total kcal = 3908

Medium-Carb (MC) Days:
• CHO = 345g
• PRO = 345g
• FAT = 57g
• Total kcal = 3273

Low-Carb (LC) Days:
• CHO = 230g
• PRO = 287g
• FAT = 115g
• Total kcal = 3103

Training Breakdown:
• Max Effort Day = 1x/week (HC)
• Max Speed Day = 1x/week (HC)
• Event Practice = 1x/week (MC)
• HIIT/Condition = 3x/week (LC)
• Recovery = 1x/week (LC)

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