April: Clean Muscle Building 'Bulk' (Packing on mass - endurance starting to wain)

1. 650 yogurt-50 EAS Pshake-100=150

   745 SJUbeachRun4.3=-400R

   8 SpecialK Ph20-50 845 Bagel-275 Subway CB/W-350=675

   10 Oats-300 Yogurt-50=350

   1130 Nuts-150 Salmon-225=375

   145 UA nuts-150 RB-125 fruit-75 245 EASbar-200 330 apple-100 345 Tuna-200=850

   715 CB-175 veggiesoup-200=375

   1 Pshake=200

   825+725+850+575=2975-400R=2575

   -400R

2. 245 Chili-400 Yogurt-50=450

   515 CB-175 Apple-100 615 Glucerna-150 fruit-50 PBJ-200=675

   10 CinYam-250 VegieB-125 OatB-175=650

   12 Pre-HIT=-150E

   1230 gym=-300BB

   2 Surge-300 choc-75 Smoothie-250=625

   145 PostHIT=-200E

   215 Tatos-225 Pizza-325=600

   350 Burger-225 Broc-100 5Goats-175 445F-400=900

   750 Salmon-250 ES-200=450

   12 Pshake=200

   1125+1275+1500+650=4550-650E&BB=3900

   -150E+-300BB+-200E=-650E&BB

3. 5 Yogurt-50 Dogs-200 CinYam-300=550

   730 OatB-200 PBJ-200=400

   1015 HIT=-150E

   1045 gym=-300BB

   Surge-300 Smoothie-300 chocolate-75=675

   12 Tatos-250 Sirloin-225 1230 F-1-275=750

   1 KB Bike=-925C

   Balance Bar-200 EAS-300 Apple-100=600

   4 SpecialK-350 Smoothie-300 HamWrap-175 Broc-100=925

   745 CB-200 Nuts-200 ES-200=600

   12 Pshake=200

   950+1425+1525+800=4700-1375E&BB&C=3325

   -150E+-300BB+-925C=-1375E&BB&C

4. 6 Yogurt-50 Burger-225 OatB-175=450

   830 Waffles-200 CB-175=375

   1105 WarmUpHIT=-150E

   1140 gym=-300BB

   1250 HIT=-200E

   Surge-300 Smoothie-300 Brownie-225=825

   115 Tatos-225 SoBePizza-350=575

   345 Salmon-225 VeggieB-100 Broc-100 CM-150 apple-100=675

   745 PBJ-200 HamWrap-175 ES-200=575

   12 Pshake=200

   825+1400+1250+200=3675-650E&BB=3025

   -150E+-300BB+-200E=-650E&BB

5. 445 yogurt-50 Burger-225 OatB-175 CinYam-250=700

   920 SoBeJog=-200R

   950 Surge=150

   945 6SS PullUps/D/PU/KU=-175BB

   1005 SoBeReturn=-250R

   11 SpecialK-350 Tatos-225 Dog-150 VeggieB-100=825

   215 aple-100 CB-175 Waffles-200 Broc-100=575

   315 cereal=325

   730 PBJ-200 HamWrap-175 ES-200=575

   1675+900+575=3150-625R&BB=2525

   -200R+-175BB+-250R=-625R&BB

6. 1250am Yogurt-50 1 OatB-175 215 Tatos-250=475

   3 CB-175 Vegie-100=275

   5 Nuts-200 Balance Bar-200 Apple-100=500

   630 Cereal=450

   8 PBJ-200 Pretzle-50 SpecialK drink-50=300

   10 McD's Yogurt-150 BreakfastBurrito-300=450

   powerBar-300 ZoneBar-200 Nuts-150=650

   12 EAS Pshake-300 Salmon-200 Apple-100=600

   130 Subways CB/Wcheese-400 Drink-100 Gatorade-100=600

   Nuts-150 Orange-75 CB-175 SpecialKdrink-50=450

   Raisens-75 Water w/sugar-50=125

   DriedApples-100 OreoCookie-150 PitaChips-75 Pretzle-50=375

   615 Boost PDrink=250

   745 Surge-150 Banana-75=225

   9 McD's YogurtParfait-175 AsianGrilled Salad-375=550

   1030 PBJ-200 Pshake-150=350

   750+950+750+1250+1050+500+475+900=6625-4500C=2125

   KYE Bike 2007 C2C=-4500C

7. 4am Pshake=150

   745 Yogurt-50 OatB-200 Chili-225=475

   10 Salmon/rice-425 PBJ-200=625

   1215 soup-200 Tuna-150=350

   145 Chili-200 OatB-200 CB-175=575

   4 popcorn-100 apple-100 Detour Bar-150=350

   730 ES-200 turkey-75 CB-200=475

   1250+925+825=3100

   No Exercise- Recovery from KYE Bike

8. 4 Pshake-100 530 Yogurt-50 OatB-225 645 Salmon/rice-425=800

   815 chili-200 OatB-200=400

   10 ES-200 CreamSickles-100=300

   KYE Island loop=-1100R

   powerBar-225 Grapes-75 Peaches-200=500

   1 Subway CB/W=325

   330McD's Yogurt-175 AGS-300=475

   445 chips-75 Cereal-275 Soup-75 Corn-150 tuna-125 515 apple-100=800

   7 pbj-200 es-200 nuts-125 Pshake-150=675

   12 Pshake=150

   1200+800+800+1625=4425-1100R=3325

   -1100R

9. 545 Yogurt-50 Chili-200 OatB-225=475

   745 salmon/rice-425 930 popcorn-150 CB-175=750

   11 McD's-AGS-300 Apple-100=400

   1230 CB=175

   245 PBJ-200 Waffles-200 GC-125 Chips-100=625

   430 CliffBar-200 cereal-150 zone-75=425

   530 surge-150 grapes-50 boost-250=450

   8 5goats-200 es-200 Pshake-200 pickle-25=625

   12 EAS=100

   1225+1200+875+725=4025-950R&BB=3075

   RR#107-800R+-150BB=-950R&BB

10. 6 Yogurt-50 Burger-200 OatB-225=475

    8 Broc-75 5Goats-225 HamWrap-175=475

    1015 Soup-125 Chili-225 pbj-200=550

    1205 HIT=-200E

    Surge-300 Smoothie-275 Chocolate-150=725

    1245 Gym=-350BB

    215 Tatos-225 DogWrap-175 VeggieB-100=500

    330 SnapPeas-75 OatB-200 445 apple-100 powerBar-300=675

    745 Sirloin-225 HamSand-175 ES-200 Pickle-25=625

    12 Pshake=200

    950+1275+1175+825=4225-550E&BB=3675

    -200E+-350BB=-550E&BB

11. 530 Yogurt-50 Burger-225 CinYam-250=525

    815 Chili-225 SnapPeas-75 1015 OatB-200=500

    1130 PBJ-300 Salmon/Rice-425=725

    1 HamSand-175 veggie-100=275

    345 Cereal-225 CB-175 Broc-50 5gOats-175=625

    7 PBJ-200 HamSand-175 ES-200=575

    12 Pshake=200

    1025+1000+1200=3225+200=3425

    No exercise-Recovery Day 3.75mile walk

12. 415 Yogurt-50 Burger-200 CinYam-250 OatB-175=675

    PT test=-250R

    815 Surge-275

    9 TurkeyDinner-275 HamSand-175 Chips-75=525

    1045 Cliff Bar-200 1215 Surge-150=350

    12 Gym=-200BB

    1250 Salmon/Rice=650

    3 PBJ-200 Soup-125 415 CB-175 apple-100=600

    545 nuts-100 MetRXbar-325=425

    8 PBJ-225 HamSand-200 ES-175 915 Cmilk-150=750

    1 Pshake=200

    950+875+1250+1375=4450-450R&BB=4000

    -250R-200BB=-450R&BB

13. 4Yogurt-50 Burger-225 CinYam-250 545 waffles-200=725

    8 AA hamsand-200 nibbles-125 9 CB-175 Apple-100=600

    10/11 Subway Veggie Wrap-200 Pbar-200=400

    1/2 TZ Nuts-125 PBJ-225=350

    3/4 Cheerios-300 Oats-200=500

    340/440 WU HIT=-175E

    Surge-150 Powerbar-300=450

    4/5 Gym=-200BB

    445/545 HIT=-200E

    510/610 Banana-100 Chili-250=350

    645/745 Salmon-200 veggie wrap-200 Pshake-100=500

    12 pshake=200

    1325+750+950+1050=4075-575E&BB=3500

    -175E+-200BB+-200E=-575E&BB

14. 430/530 Chili-150 oats-200=350

    630 Yogurt-50 Oats-200 EBomlets-375 Tatos-125=750

    9 apple-100 HamSand-200=300

    11 Subway 6"CB/W nocheese=350

    130 CB-175 PBJ-225=400

    4 Cereal-425 Waffles-200=625

    455 SoBeJog=-175R

    515 5SS=-125BB

    surge-150 Bar-100 7 Boost-250=500

    535 RR#108=-800R

    8 CinYam-250 ES-150 NuVium-50 10 salmon-200=650

    2 Pshake=200

    1100+650+1025+1350=4125-1100R&BB=3025

    -175R+-125BB+-800RR#108=-1100R&BB

15. 630 Yogurt-50 Burger-225 730 CinYam-275=550

    845 OatB=175

    955 HIT=-150E

    1020 Gym=-275BB

    Surge-300 Smothie-275=575

    1130 Cereal-400 Tatos-225=625

    115 NW Apple-100 2 DeliMeats-200 grapes-50=350

    345 CB-175 PBJ-225=400

    5 McD's AGS/Almonds-350 EAS Bar-200=550

    9 Salmon-200 Nuts-125 Pshake-100=425

    12 Pshake=200

    725+1200+750+1175=3850-425E&BB=3425

    -150E+-275=-425E&BB

16. 5 Cheerios-300 Oats-200=500

    620 HIT=-150E

    640 gym=-50BB

    655 HIT=-150E

    715 Yogurt-100 Cereal-350 Eggs-200=650

    915 NW Apple-100 Chips-75 HamSand-200=375

    1145 CB-150 PBJ-225 EAS-200=575

    215 NW VeggieWrapNibbles-200 Salmon-200 PBJ-225=625

    515 KashiDinner-250 Veggies-100=350

    8 Almonds-175 Tuna-150 ES-200=525

    12 Pshake=200

    1150+950+975+725=3800-350E&BB=3450

    -150E+-50BB+-150E=-350E&BB

17. 5 Yogurt-50 Burger-225 CinYam-250=525

    8 OatB-175 Pasta-250=425

    1010 HIT=-150E

    1035 Gym=-300BB

    1135 HIT=-225E

    Surge-300 Smoothie-275 12 Brownie-225=900

    1210 Cereal-350 Tato-100=450

    1245 BG=100

    130 SCoats=225

    245 Nuvim-50 Salmon-225 PBJ-225 430 Nuvim-50=550

    445 SoBeSand=-175R

    505 6SS=-150BB

    530 RR#109=-700R

    510 Surge-150 Biscoti-100 BBmuffin-150 Cliff-200 Boost-250=850

    815 Nuvim-50 CinYam-225 Veggie-100 ES-150 Smoothie-275 Cmilk-150=950

    12 Pshake=200

    950+1350+775+2000=5075-1700E,BB&R=3375

    -150E+-300BB+-225E+-175R+-150BB+-700R=-1700E,BB&R

18. 5 Yogurt-50 Burger-225 Veggies-75 CinYam-225=575

    9 CB-150 OatB-175 1040 PBJ-225=550

    1140 HIT=-175E

    Surge-300 Smoothie-250=550

    1210 Gym=-175BB

    115 CinYam-150 Salmon-200=350

    145 KB/VK Bike=-775C

    230 PowerBar-300 Propel-25 315 Apple-100 4 Orange-75=500

    430 Nuvim-50 Pasta-175 CB- SCoats-200=425

    815 Almonds-175 Cmilk-150 ES-200=525

    12 Pshake=200

    1125+900+925+725=3675-1125E,BB&C=2550

    -175E+-175BB+-775C=-1125E,BB & C

19. 5am Yogurt-50 Burger-225 CinYam-250 630 OatB-175=700

    815 WarmUpRun=-75R

    830Gym=-200BB

    PT=-100PT

    830 Surge-300 Brownie-225=525

    Pasta/Salmon-375 PBJ-225=600

    CB-175 Apple-100 Nuts-100=375

    2 SCoats-200 PBJ-225=425

    430 Cereal-425

    520 RR#110=-950R

    615 CliffBar-200 EAS-100=300

    8 Almonds-175 Cereal-275 ES-200 Cmilk-175 pickle-25=850

    12Pshake=200

    1225+975+850+1350=4400-1325R,PT&BB=3075

    -75R+-200BB+-100PT+RR#110-950R=-1325R,PT&BB

20. 7 yogurt-50 Burger-225 Veggies-75 CinYam-250=600

    915 OatB-175 snap pees-75 almonds-25=275

    1125 HIT=-150E

    1155 Gym=-300BB

    Surge-300 Smoothie-250 Gchocolate-75=625

    105 Cereal-500 Pasta-175 apple-100=775

    3 soup-225 PBJ-225 SCoats-200=650

    515 AA CB-175 Nuts-200 630 Beef/GreenBeans/Lettuce-250=625

    715 Tuna-200 PBJ-225=425

    1130 Salmon-200 Almonds-175 Pshake-100=475

    4 Pshake=200

    875+1400+1275+1100=4650-450E&BB=4200

    -150E+-300BB=-450E&BB

21. 8 Yogurt-50 PBJ-225=275

    10 2 HBeggs-125 Cheerios-400 3 strawberries-25 11 Surge-150=600

    1030 HIT=-150E

    1050 Gym=-50BB

    1110 Eliptical=-325E

    12 Cheerios-300 Chili-400 apple-75=775

    130 soup-225 230 yogurt-50 oats-200=475

    315 Salmon-200 415 apple-100 455 Pbar-175=475

    530 WN PBJ-225 Almonds-175=400

    730 AA CB-150 Nuts-225 Turkey/lettuce-75=450

    1030 ES-175 Almonds-175 Cmilk-150=500

    2 Pshake=200

    875+1250+875+1150=4150-525E&BB=3625

    -150E+-50BB+-325E=-525E&BB

22. 715 Yogurt-50 Burger-225 CinYam-200 915 OatB-175=650

    1010 SoBe Jog=-225R

    1035 5 setChin-Up/Ab=-125BB

    1035 Surge=150

    1055 SoBe jog=-175R

    1130 Cereal-600 Veggie-100=700

    145 NW Pbar-200 Almonds-175 =375

    3 NW Fruit-50 CB-150 Apple-100=300

    530 McD's AGS=-300

    830 Almonds-175 Salmon-200 VeggieSoup-225=600

    12 Pshake=100

    800+1075+600+700=3175-525R&BB=2650

    -225R+-125BB+-175R=-525R&BB

23. 545 Oats=200

    810 Eggs-275 yogurt-50 SpecialK-250 fruit-75=650

    10 NW Almonds-175 Apple-100=275

    12 McD's AGS-300 Kashi-150=450

    2 NW apple-100 lettuce/fruit-100 CB-175 Glucerna-150 PBJ-225=775

    5 Cheerios-400 6 SpecialKpH2O-50=450

    535 RR#111=-750R

    8 ES-175 CinYam-150 Pasta-175 Tuna-150 pickle-25=675

    12Pshake=225

    850+725+1225+900=3700-750R=2950

    RR#111=-750R

24. 515 Yogurt-50 Burger-225 Broc-50 CinYam-150 815 OatB-175=650

    945 Almonds-175 ESwrap-275=450

    11 HIT=-175E

    1130 gym=-300BB

    1 SoBe=-175R

    6SS=-150BB

    150 SoBe=-175R

    Surges-450 Smoothie-250 Cookie-275 Brownie-225=1200

    315 Nuvim-75 CinYam-275 Cereal-450 Veggies-75=875

    5 Apple-100 ZoneBar-200=300

    8 Salmon/pasta-350 ES-175 PBJ-200 pickle-25=750

    2 Pshake=225

    1100+2075+1275=4450-975E,BB&R=3475

    -175E+-300BB+-175R+-150BB+-175R=-975E,BB&R

25. 545 yogurt-50 burger-225 CinYa-150 730 OatB-175=600

    815 CB-175 10 5Goats-200 11 HamSand-175=550

    1235 HIT=-225E

    1 Surges-300 Smoothie-275=575

    115 Gym=-275BB

    230 cereal-300 Tatos-200 pasta-175 veggieB-125=800

    3 6 mile SoBeHike/errands=-200H

    330 apple-100 CliffBar-200 Apple-100=400

    545 soup-100 Pancakes-250=350

    845 PBJ-200 ES-175 Salmon-200 Cmilk-200=775

    1 Pshake=225

    1150+1375+750+1000=4275-700E,BB&H=3575

    -225E+-275BB+-200H=-700E,BB&H

26. 5 Yogurt-50 Burger-225 CinYam-125 OatB-175 7 pancakes-250=825

    8 gym=-250BB

    810 surges-300 LCdinner-275 KamSand-175 945 CB-150=900

    11 MetRXbar-200 Apple-100 SamsSamples-100=400

    2 dogs-200 kamSam-175 3 Salmon/rice-300=675

    430 Cheerios-300 nuvim-50 515 PBar-300 540 Surge-150=800

    530 SoBe/ChinUps=-575R

    715 PBJ-200 ES-150 CinYam-250 Cmilk-175=775

    12 Pshake=225

    1725+1075+1800=4600-825BB&R=3575

    -250BB+-575R=-825BB&R

27. 630 yogurt-50 Burger-225 pasta-175 CinYam-250=700

    8 Veggies-75 HamSand-175 945 OatB-200=450

    11 Cmilk=175

    1125 SoBeSurfJog=-200R

    6setChinUps=-150BB

    Surge-150 Powerbar-225=375

    SoBeJog=-275R

    130 Nuvim-75 Total-300 Tatos-200 pasta-175 CB-175=925

    330 Pshake-200 Pancakes-425=625

    530 AA apple-100 6 nuts-200 Beef-225 GreenBeans-25 lettuce-50=600

    815 CB-175 HamSand-175=350

    1130 Salmon-200 Almonds-175=375

    3 Pshake=300

    1325+1300+1225+1025=4875-625R&BB=4250

    -200R+-150BB+-275R=-625R&BB

28. 715 Cheerios-300

    915 Eggs/Tatos-425 Oats-200=625

    1030 Apple-100 HamSand-175 11 CB-175=450

    1230 Almonds-175 2 AA PBJ-200 nuts-200 Chicken/lettuce-125 230 Salmon-200=900

    430 pasta-175 hamSand-175 veggies-75 CinYam-175=600

    830 ES-150 Almonds-175 Cmilk-150=475

    12 Pshake=225

    925+1350+1300=3575

    Recovery Day-Low energy/sore

29. 6 Yogurt-50 Burger-225 7 CinYam-250=525

    835 HIT=-175E

    905 Gym=-275BB

    905 Surges-300 Smoothie-175=475

    1015 Tatos-200 HamSand-175=375

    1230 Salmon/Rice-400 130 PBJ-200=600

    3 Chili-200 4 Pancakes-250 Cmilk-175=625

    505 SoBeSurf/2m=-200R

    5SSchinUps=-150BB

    Surge-150 Oreo-100 GranolaBar-100 Pretzles-50 MuscleMilk-225=625

    RR#112/9.1miles=-800R

    830 Chili-200 ES-175 Cmilk-175 Nuvim-75=625

    1 Pshake=200

    1000+975+1250+825=4050-1600E,BB&R=2450

    -175E+-275BB+-200R+-150BB+800R=-1600E,BB&R

30. 615 yogurt-50 Burger-225 7 CinYam-250=525

    10 Chili-200 Pasta-175 11 pbj-200 HamSand-175=750

    12 Salmon-200 145 PBJ-200 Veggies-75 OatB-175=650

    330 CB-150 apple-100 5 CliffBar-200 530 EAS-100=550

    7 PBJ-200 ES-175 Cmilk-175=550

    2Pshake=200

    1275+1200+750=3225-200H

    Recovery Day 6mileSoBeSurfShuffle=-200H