Comp Diet 12 Weeks out to 8 Weeks out

Meals Food Qty P F C

1 Oats 1/4 cup 7 3 26
Whey Protien Isolate (WPI) 20g 18 0 0
Olive oil 1 tspn 0 5 0

2 Whey Protien Isolate (WPI) 20g 18 0 0

Basmati Rice 1/2 cup 3 0 20
Peanut Butter: Natural 1 Tbspn 6 9.9 1.9

3 baramundi fillets 100g 26 5 0

Basmati Rice 3/2 cup 4 0 28

4 Whey Protien Isolate (WPI) 20g 18 0 0

Pre Rice Cakes 4 4 0 20
Peanut Butter: Natural 1 Tbspn 6 9.9 1.9
intra
5
Post Whey Protien Isolate (WPI) 20g 18 0 0
Rice Cakes 4 4 0 20
6 Peanut Butter: Natural 1 Tbspn 6 9.9 1.9

baramundi fillets 100g 26 5 0

Basmati Rice 1/2 cup 3 0 20

Totals 167 47.7 134

Meals Food Qty P F C

1 Oats 1 Cup 17 22 31
WPI 60g 53 1 1

2 Chicken Breast Steamed 200g 51 12 0

Basmarti Rice 1 cup 6 1 40

3 Lean Beef Mince Broiled 200g 42 10 0

Basmarti Rice 1 cup 6 1 40
Mixed Veggies 1cup 0 1 6

4 Chicken Breast Steamed 200g 51 12 0

Pre Basmarti Rice 1 cup 6 1 40
intra
5 WPI 60g 53 1 1
Post Extreme Carbs 80g 14 9 210

6 Baramundi Fillets Steamed 200g 52 9 0

Mixed Veggies 1cup 0 1 6
Basmarti Rice 1 cup 6 1 40

7 WPI 60g 53 1 1
Totals 410 83 370

Meals Food Qty P F C

1 Oats 1 Cup 17 22 31
WPI 60g 53 1 1

2 Chicken Breast Steamed 200g 51 12 0

Basmarti Rice 1 cup 6 1 40

3 Lean Beef Mince Broiled 200g 42 10 0

Basmarti Rice 1 cup 6 1 40
Mixed Veggies 1cup 0 1 6

4 Chicken Breast Steamed 200g 51 12 0

Pre Basmarti Rice 1 cup 6 1 40

intra
5 WPI 60g 53 1 1
Post Extreme Carbs 80g 14 9 210

6 Baramundi Fillets Steamed 200g 52 9 0

Mixed Veggies 1cup 0 1 6
Basmarti Rice 1 cup 6 1 40

7 WPI 60g 53 1 1
Totals 410 83 370
Cals Vit/Min Changes
152 Multi, Pro Bio
76 Vit-B,C,D,E Water intake 4 or more Litres
40 Zinc, Fish oil per day

76
95
122
Sodium N/A
140
133

Cardio
76 2 x Stair Mill 20 min L 10
96 2 x Tredmill 30 min/L6 6.5KMPH
122 Preworkout 100mins
BCAA, Creatine
Training
76 L-Glutimine Diet N/A
96
122

140
95
Cardio WT BF
100min Kg %

1657
Vit/Min Changes
Multi, Pro Bio
Cals Vit-B,C,D,E Water intake
357 Zinc, Fish oil
230

335 Sodium
190

264
190 Cardio
35

335 Preworkout
190 BCAA, Creatine
 Training
L-Glutimine Diet
230
210

296
35
190 Cardio WT BF
min Kg %
230
3317
Vit/Min Changes
Multi, Pro Bio
Cals Vit-B,C,D,E Water intake
357 Zinc, Fish oil
230

335 Sodium
190

264
190 Cardio
35

335 Preworkout
190 BCAA, Creatine
Training
L-Glutimine Diet
230
210

296
35
190 Cardio WT BF
min Kg %
230
3317
 Food Qty P F C Cals
Chicken Breast steamed 150g 38 9 0 251
Chicken Breast steamed 200g 51 12 0 335
Lean beef mince 150g 31 7 0 198
Lean beef mince 200g 42 10 0 264
baramundi fillets 150g 39 7 0 222
baramundi fillets 200g 52 9 0 296
baramundi fillets 100g 26 5 0 140
Liquid Egg whites 270ml 30 0 1 133
Liquid Egg whites 300ml 34 0 1 148
Liquid Egg whites 360ml 40 0 1 178
Whey Protien Isolate (WPI) 20g 18 0 0 76
Whey Protien Isolate (WPI) 30g 27 0.5 0.5 115
Whey Protien Isolate (WPI) 60g 53 1 1 230
Kangaroo 150g 33 2 0 206
Kangaroo 200g 44 2 0 206
 Food Qty P F C Cals
Sweet Potato 100g 2 0 20 86
Sweet Potato 150g 2 0 30 129
Sweet Potato 200g 4 0 40 172
Basmati Rice 1/2 cup 3 0 20 95
Basmati Rice 3/2 cup 4 0 28 133
Basmati Rice 1 cup 6 0 40 190
Basmati Rice 1 1/2 cup 9 0 60 275
Oats 1/4 cup 7 3 26 152
Oats 1/2 cup 13 5 52 303
Oats 3/4 cup 18 8 72 425
Oats 1 cup 26 11 103 607
Oats 1 1/2 cup 40 16 155 910
Rice Cakes 1 1 0 5 24
Rice Cakes 2 2 0 10 48
Rice Cakes 3 3 0 15 71
Rice Cakes 4 4 0 20 96
Rice Cakes 5 5 0 25 118
Rice Cakes 6 6 0 30 140
Extreme Carbs 80g 0 0 76 313
Extreme Carbs 60g 0 0 57 235
Extreme Carbs 40g 0 0 38 157
Extreme Carbs 20g 0 0 19 78
Rice Bubbles 2 cups 4 0 52 229
 Food Qty P F C Cals
Mixed veggies 1 cup
Mixed veggies 2cups
Brocoli 1/2 cup
Brocoli 1 cup
Kale 1/2 cup
Kale 1 cup
Spinich 1/2 cup
Spinich 1 cup
fishoilolive oil
Food Qty P F C
Olive oil 1 Tbspn 0 18 0
Olive oil 1 Tspn 0 5 0
Peanut Butter: Natural 1 Tbspn 6 9.9 1.9
Peanut Butter: Natural 1 Tspn 3 4.9 1
Cals
163
40
122
61