• OPERATION: MUSCLE BEACH!

MORE OUTDOOR PICTURES COMING SOON...

My Personal Weekly Program:

• LOW CARB & HIGH PROTEIN BOOSTS AROUND EVERY 2-3 HOURS.

My Yearly Sponsor Minimum.	My Favorite Exercises.	My Recovery Period.	My Cardio Routine.	My Weight Goal.	My PAL (Personal Activity Level) & Calorific Expenditure.	My Ideal Minimum* Calorific Intake.	My Maximum* Calorific Intake.	Max Lifts.
£250.00	Cardio Deadlift Squat Hammers.	3-7 days.	1200 Metres.	18 Stones.	2000 KCAL Daily. *Medium-High 75% ♣♣♣♣♣	2200 to tick-over or MAINTAIN.	3000 from 9-12 A.M. to GROW increasing to 4000 if poss.	140 KG Bench x 5 reps.
Item 30kg Whey Isolate.	Focusing on Core Tubular Strenght.	Depending on rest, intensity of exercise and protein intake.	20 MIN RUNS.	Need On Season 400- Off Season 600 Grams of Protein Daily & On* 150-Off* 400 Carbs.	Biochmical & Enzymatic processes are suffering at the moment! Need more Calories from Protein! Since March 2008, I have highly activated all Major Muscle Groups, now needing more Calories!	due to Energy Expenditure & Limited Gym Time. Must match my (PAL) or narrowly exceed. 1500KCAL for Physilogical Biochemical Functions, 2500 KCAL for the GYM ♣♣♣♣♣	for ♣♣♣♣♣ STRIATIONS due to Energy Expenditure & Limited Gym Time.	200kg Deadlift x 8 reps.

Estimated Daily Protein Loss.	Water Daily.	Gym Time.	Gym Meals.	Core Costs.	TROPICAL DIETING.	Finsbury	Flex
35-40 Grams.	2 Litres 4 Litres @ Gym.	2 x Weekly. 9 Hrs Bodybuilding. 1 Hr Cardio.	3 x Protein Isolate. Kool-Aid Flavored. MAIN MINERALS .Calcium	£125.00£7.00	INCORPORATING (VEGETABLES, FRUITS, NUTS, FISH & FISH OILS) 2-3 WHOLE CHICKENS WEEKLY! 30 EGGS MINIMUM.	Track 1200M Deadlift Triceps Abs Glutes	Leg Press. Calves & Hams. Leverage Chest. Lat Pulldowns. Shrugs. Shoulder Press & Lateral Raises. FRIDAYS.

• OPERATION: TECHNOLOGY CLIENT SHARE. (Incorporate all avilable Sports Technologies!)
• CONDENSED DIETARY POINTS FOR STRIATIONS:

1. Consume 800mg Calcium & Muti-Mineral/ Vitamin Pills for breakfast...along with Milk, not only for it's Calcium but for it's other Enzymatic qualities. Include Fruit and a High Protein source.
   
2. Wholemeal bread or some other premium source of Fibre, evey 2-3 around the Clock coupled with High Protein source.
3. Consume a lean diet especially before Resistance Training, through out & after in small calculated doses.
4. Drink plenty of water around the hours too.
5. DO NOT EXCEED 2000 CALORIES DAILY.
6. (500 CALORIES FOR BRAIN & PHYSIOLOGIACAL-PROCESSES, 500 CALORIES FOR CARDIO-VASCULAR EXERCISES, 500 CALORIES FOR RESISTANCE-TRAINING, 500 CALORIES EXCESS FOR MUSCLE-REPAIR)

BOOTCAMP PROGRAM:

15 MIN RUN.
15 MIN STRETCH.
10 MIN PRESS UPS.
10 MIN LEG RAISES.
10 MIN LUNGES.
10 MIN 1 ARM PRESS UPS.
10 MIN DEEP BACK MASSAGE.Calculate Calories FitPro calculates the calories you burn per hour, at your current weight, for a wide range of physical activities. Here is a sample of a few of the activities contained within the FitPro report.
(sample based on 167 lb, 37 year old, male)

Category	Activity	Calories/hour
Running
	Running 5 mph	644
	Running 5.5 mph	693
	Running, Cross Country	738
	Running 6 mph	828
	Running 9 minute mile	869
	Running 8 minute mile	936
	Running 7 mph	959
	Running 8 mph	1,013
	Running 7 minute mile	1,026
	Running 9 mph	1,080
	Running 6 minute mile	1,134
	Running 10 mph	1,260
	Running 5.5 minute mile	1,301
Cycling
	Cycling 5-6.5 mph	288
	Cycling 6.5-8 mph	324
	Cycling 8-8.5 mph	374
	Cycling 10 mph	540
	Cycling 12 mph	639
	Cycling 13 mph	702
	Cycling 14 mph	806
	Cycling 15 mph	873
	Cycling 16 mph	945
	Cycling 20 mph	1,121
	Cycling 22 mph	1,359
	Cycling 24 mph	1,746
	Cycling 28 mph	2,822
	Cycling 30 mph	3,542
Swimming
	Swim, slow	576
	Swimming, crawl, fast	684
Walking
	Walking 2-3 mph	189
	Walking 3-3.5 mph	360
	Walking 3.5-4 mph	387
	Walking 4-4.5 mph	437
	Walking 5 mph	531