Notes

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Strength Training: Find 5 rep max on bench, squat, press, power clean and deadlift.

Diet:

Food Name	Amount	Unit	Cals	Fat (g)	Carbs (g)	Prot (g)	Delete
		Total	1,899	64.3	77.2	245.9
Cheese, cottage, lowfat (1-2% fat)		cupgramskglboz	360	5.1	13.6	61.9
Tuna, canned		cup, solid or chunks, drainedozcan (13 oz), drainedcan (6.5 oz), drainedgramskglboz	139	1.0	0.0	30.6
Flaxseed oil		cuptablespoongramskglboz	120	13.6	0.0	0.0
Sardines with mustard sauce (mixture)		sardine (2-2/3" x 1/2" x 1/4") with saucesardine (3" x 1" x 1/2") with saucesardine (3-1/2" x 1-1/2" x 3/8") with saucegramskglboz	134	7.5	0.5	15.0
Chicken, breast, fried, no coating		cup, cooked, dicedoz, boneless, cookedoz, boneless, raw (yield after cooking)oz, with bone, cooked (yield after bone removed)oz, with bone, raw (yield after cooking, bone removed)cubic inch, boneless, cookedmedium slice (approx 2" x 1-1/2" x 1/4")thick slice (approx 2" x 1-1/2" x 3/8")thin slice (approx 2" x 1-1/2" x 1/8")large breast (yield after cooking, bone removed)medium breast (yield after cooking, bone removed)small breast (yield after cooking, bone removed)gramskglboz	865	36.4	0.0	126.7
Vegetables, mixed, frozen, cooked, boiled, drained, with sal...		package (10 oz) yieldscupgramskglboz	218	0.5	47.6	10.4
Orange, raw		cup, sectionsoz yieldslarge (3-1/16" dia)medium (2-5/8" dia)section or slicesmall (2-3/8" dia)gramskglboz	62	0.2	15.4	1.2
		Total	1,899	64.3	77.2	245.9

Sexual Health Routine: 10 minute warm-up, JP90 stretching, 120 5 second wet jelqs, 30 minutes edging, 2 on 1 off.

Supplements: 1g l arganine, 50mg zinc, 1.2g lecithin, multivitamin, tribulus bulgarian x 5/day

NOTES: No morning wood. Spontaneous erection while lying down, eq 5. approx. 6.5 x 5 at eq9