Project America: 4 weeks to Transform

Project America: 4 Weeks to get Ripped
Mon 30th July- Tues 28th August

Measurements (29.7.12)

Weight: 91kg
BF%: 13%



Neck: 40cm
Shoulders: 129cm
Chest: 112cm
Arm: 38cm
Waist: 88cm
Hips: 95cm
Thigh: 62cm
Calf: 40cm


Day 1: The Plan

Breakfast: Venison Burgers x 2 / 10 x Almonds
Snack: 2 X HANDFUL NUTS
Lunch: Chicken / 1-2 Veg
Snack: Protein Shake
Snack: Apple / 10 x Nuts
Dinner: Meat/Fish 1-3 Veg

Supplements:
Breakfast:
COD LIVER OIL-4 CAPS
GLUTAMINE-Teaspoon
BCAA-Teaspoon

Mid Morning:
COD LIVER OIL-4 CAPS
GLUTAMINE-Teaspoon
BCAA-Teaspoon

PRE WORKOUT:
CARNITINE-2G
BCAA-Teaspoon
GLYCINE-2G

POST WORKOUT:
PROTEIN SHAKE
CARNITINE-2G
BCAA-Teaspoon
GLYCINE-2G

Early Afternoon:
COD LIVER OIL-4 CAPS
GLUTAMINE-Teaspoon
BCAA-Teaspoon

Before Bed:
COD LIVER OIL-4 CAPS
GLUTAMINE-Teaspoon
BCAA-Teaspoon

LYSINE- 3 Tabs (1500mg)
CASTOR OIL - Rubbed across mid torso
MAGNESIUM OIL - Rubbed on belly and upper thighs


Resistance Session 1 - 1Hr (Legs): Clean and jerk/3-5reps/5 sets/90 secs rest< Snatch/3-5reps/5 sets/90 secs rest
Squats/6-8reps/6 sets/60 secs rest
Leg Press/12-15reps/6 sets/60 secs rest
Deadlifts/6-8reps/6 sets/60 secs rest

Resistance Session 2 - 45mins(Hamstrings/Calves/Core):
Leg Curl/12-15 reps/6 sets/60 secs rest
Leg Press Calf Raise/20-25reps/5 sets/ 60 secs rest
Crunches -20-25reps/Leg Raises-15-25reps/Side bends-15-25 reps (performed as circuit)

Cardio session:
SPINNING class(45mins)


Day 2: The Plan

Breakfast: 4 x Eggs / 10 x Brazil Nuts
Snack: Tuna / 10 x Nuts
Lunch: Chicken / mushroom / Tomatoes / onions
Snack: Apple / 10 x Nuts
Snack: Protein Shake
Dinner: Steak / Brocolli / Cabbage

Supplements:
Breakfast:
COD LIVER OIL-4 CAPS
GLUTAMINE-Teaspoon
BCAA-Teaspoon

Mid Morning:
COD LIVER OIL-4 CAPS
GLUTAMINE-Teaspoon
BCAA-Teaspoon

PRE WORKOUT:
CARNITINE-2G
BCAA-Teaspoon
GLYCINE-2G

POST WORKOUT:
PROTEIN SHAKE
CARNITINE-2G
BCAA-Teaspoon
GLYCINE-2G

Early Afternoon:
COD LIVER OIL-4 CAPS
GLUTAMINE-Teaspoon
BCAA-Teaspoon

Before Bed:
COD LIVER OIL-4 CAPS
GLUTAMINE-Teaspoon
BCAA-Teaspoon

LYSINE- 3 Tabs (1500mg)
CASTOR OIL - Rubbed across mid torso
MAGNESIUM OIL - Rubbed on belly and upper thighs


Resistance Session 1 - 1Hr (Chest):
Chest Press/8-10reps/6 sets/60 secs rest
Rotated Flyes/8-10reps/6 sets/60 secs rest
Incline Press/8-10reps/6 sets/60 secs rest
Decline Press/8-10reps/6 sets/60 secs rest

Resistance Session 2 - 45mins(Biceps):
Concentration Curls/12-15reps/5 sets/60 secs rest
EZ Curl Bar/12-15reps/5 sets/ 60 secs rest
Reverse Curls/12-15reps/5 sets/60 secs rest
Cable Curls/12-15reps/5 sets/60 secs rest

Cardio session:
SPINNING class(45mins)


Day 3: The Plan

Breakfast: 2 x Buffalo Burgers / 10 x Cashews
Snack: Tuna / 10 x Nuts
Lunch: Chicken / mushroom / Tomatoes / onions
Snack: Protein Shake
Snack: Apple / 10 x Nuts
Dinner: Organic Beef burgers / Onions / 2 x organic sausages

Supplements:
Breakfast:
COD LIVER OIL-4 CAPS
GLUTAMINE-Teaspoon
Fenugreek- 1 Tab
BCAA-Teaspoon

Mid Morning:
COD LIVER OIL-4 CAPS
GLUTAMINE-Teaspoon
BCAA-Teaspoon

PRE WORKOUT:
CARNITINE-2G
BCAA-Teaspoon
GLYCINE-2G

POST WORKOUT:
PROTEIN SHAKE
CARNITINE-2G
BCAA-Teaspoon
GLYCINE-2G

Early Afternoon:
COD LIVER OIL-4 CAPS
GLUTAMINE-Teaspoon
Fenugreek - 1 Tab
BCAA-Teaspoon

Before Bed:
COD LIVER OIL-4 CAPS
GLUTAMINE-Teaspoon
BCAA-Teaspoon

LYSINE- 3 Tabs (1500mg)
Fenugreek- 1Tab
CASTOR OIL - Rubbed across mid torso
MAGNESIUM OIL - Rubbed on belly and upper thighs


Resistance Session 1 - 1Hr (Plyometrics):
30 secs each exercise: 5 sets and 2 mins rest, then repeat
Press ups/chin ups/lunges/hand stand press ups
30 secs each exercise: 5 sets and 2 mins rest, then repeat
Trx rows/leg raises/ crunches/squats

Resistance Session 2 - 1Hr (Triceps):
Powell raise/10reps/5 sets/60 secs rest< Cuban press/10reps/5 sets/60 secs rest
Trap 2 row/10reps/5 sets/60 secs rest
Sissy squats/10reps/5 sets/60 secs rest< Petersen step up/10reps/5 sets/60 secs rest
Hovering hamstring/10reps/5 sets/60 secs rest


Cardio session:
Stepping Machine intervals 20 mins


Day 4: The Plan

Breakfast: 4 x eggs / 10 x Almonds
Snack: Tuna / 10 x Nuts
Lunch: Turkey / peppers / Tomatoes / spinach
Snack: Protein Shake
Snack: Apple / 10 x Nuts
Dinner: Organic mince meat / tomatoes / onions / mushrooms

Supplements:
same as previous

Resistance Session 1 - 1Hr (Back):
Lat Pulldown/10reps/6 sets/60 secs rest
Low Row/10reps/6 sets/60 secs rest
Weighted Pull ups/10reps/6 sets/60 secs rest
Upright Rows/10reps/6 sets/60 secs rest

Resistance Session 2 - 1Hr (Triceps):
French Press/10reps/5 sets/60 secs rest
Rope Extensions/10reps/5 sets/60 secs rest
Rope overhead press/10reps/5 sets/60 secs rest
Dips/10reps/5 sets/60 secs rest

Cardio session:
SPINNING class(45mins)


Day 5: The Plan

Breakfast: 4 x eggs / 10 x Almonds
Snack: 20 x Nuts
Lunch: 2x Sausage / 2 x Bacon / onion / mushrooms / 2 x eggs
Snack: Protein Shake
Snack: Apple / 10 x Nuts
Dinner: BBQ - chicken / Lamb / beef etc (No buns or carbs)

Supplements:
same as previous

Resistance Session 1 - 1Hr (Shoulders):
Shoulder Press/10reps/6 sets/60 secs rest
Lateral raises/10reps/6 sets/60 secs rest
Rear Delt raises/10reps/6 sets/60 secs rest
Single Arm press/10reps/6 sets/60 secs rest

Cardio session:
Rowing Machine intervals 20 mins


Day 6: The Plan

Breakfast: 4 x eggs / 10 x Almonds
Snack: Tuna /10 x Nuts
Lunch: 1/2 pounder burger / 1 x egg / salad
Snack: Protein Shake
Snack: Lo calorie monster / Birthday cake
Dinner: chicken Jalfrezi and rice

Supplements:
same as previous

REST DAY FROM TRAINING

Day 7: The Plan

Breakfast: 2x Sausage / 2 x Bacon / onion / mushrooms / 2 x eggs
Snack: 20 x Nuts
Lunch: roast Dinner ( no potatoes)
Snack: Protein Shake
Snack: Protein bar and coffee

Supplements:
same as previous

Light front crawl swim (minimum 20 lengths)

Day 8: The Plan

Breakfast: 4 x eggs ommlette/ mushrooms/ cherry tomatoes / 10 x Almonds
Snack: 20 x Nuts
Lunch: 2x Organic burgers / 10 x nuts
Snack: Protein Shake
Snack: Banana / 10 x Nuts
Dinner: chicken / peppers / onions / mushrooms

Supplements:
same as previous

Resistance Session 1 - 1Hr (Legs):
Clean and jerk/3-5reps/5 sets/90 secs rest
Snatch/3-5reps/5 sets/90 secs rest
Squats/6-8reps/6 sets/60 secs rest
Leg Press/12-15reps/6 sets/60 secs rest
Deadlifts/6-8reps/6 sets/60 secs rest

Resistance Session 2 - 45mins(Hamstrings/Calves/Core):
Leg Curl/12-15 reps/6 sets/60 secs rest
Leg Press Calf Raise/20-25reps/5 sets/ 60 secs rest
Crunches -20-25reps/Leg Raises-15-25reps/Side bends-15-25 reps (performed as circuit)

Cardio session:
SPINNING class(45mins)


Day 9: The Plan

Breakfast: 5 x egg cheese ommlette
Snack: Tuna / 10 x Nuts
Lunch: Lamb cutlets x 2 / Tomatoes / peppers
Snack: Protein Shake
Snack: Apple / 10 x Nuts
Dinner: Chicken / Green Beans / Onions / Mushrooms Supplements:
same as previous



Resistance Session 1 - 1Hr (Chest):
Chest Press/8-10reps/6 sets/60 secs rest
Rotated Flyes/8-10reps/6 sets/60 secs rest
Incline Press/8-10reps/6 sets/60 secs rest
Decline Press/8-10reps/6 sets/60 secs rest

Resistance Session 2 - 45mins(Biceps):
Concentration Curls/12-15reps/5 sets/60 secs rest
EZ Curl Bar/12-15reps/5 sets/ 60 secs rest
Reverse Curls/12-15reps/5 sets/60 secs rest
Cable Curls/12-15reps/5 sets/60 secs rest

Cardio session:
SPINNING class(45mins)


Day 10: The Plan

Breakfast: 2 x Sausages / 2 x Bacon / 2 x blck pudding
Snack: Tuna / 10 x Nuts
Lunch: mince meat / onion / mushrooms
Snack: Protein Shake
Dinner: Organic Gammon / broccoli / carrots

Supplements:
same as previous



Resistance Session 1 - 1Hr (Plyometrics):
30 secs each exercise: 5 sets and 2 mins rest, then repeat
Press ups/chin ups/lunges/hand stand press ups
30 secs each exercise: 5 sets and 2 mins rest, then repeat
Trx rows/leg raises/ crunches/squats

Resistance Session 2 - 1Hr (Weak Point Training):
Powell raise/10reps/5 sets/60 secs rest
Cuban press/10reps/5 sets/60 secs rest
Trap 2 row/10reps/5 sets/60 secs rest
Sissy squats/10reps/5 sets/60 secs rest
Petersen step up/10reps/5 sets/60 secs rest
Hovering hamstring/10reps/5 sets/60 secs rest


Cardio session:
SPINNING class(45mins)


Day 11: The Plan

Breakfast: 2 x sausages / 10 x Almonds / 10 x Brazils / 10 x Cashews
Snack: Tuna / 10 x Nuts
Lunch: Chicken / Sun dried tomatoes / mozzarella
Snack: Protein Shake
Snack: banana / 10 x pitascios
Dinner: chicken / green chillis / coconut milk

Supplements:
same as previous

Resistance Session 1 - 1Hr (Back):
Lat Pulldown/10reps/6 sets/60 secs rest
Low Row/10reps/6 sets/60 secs rest
Weighted Pull ups/10reps/6 sets/60 secs rest
Upright Rows/10reps/6 sets/60 secs rest

Resistance Session 2 - 1Hr (Triceps):
French Press/10reps/5 sets/60 secs rest
Rope Extensions/10reps/5 sets/60 secs rest
Rope overhead press/10reps/5 sets/60 secs rest
Dips/10reps/5 sets/60 secs rest

Cardio session:
SPINNING class(45mins)


Day 12: The Plan

Breakfast: 4 x egg omelette
Snack: Banana / 20 x Nuts
Lunch: 2x Sausage / 2 x Bacon / onion / mushrooms / 2 x eggs
Snack: Protein Shake
Snack: Protein Flapjack / Cup Tea
Dinner: Chicken / Asparagus / Peas

Supplements:
same as previous

Resistance Session 1 - 1Hr (Shoulders):
Shoulder Press/10reps/6 sets/60 secs rest
Lateral raises/10reps/6 sets/60 secs rest
Rear Delt raises/10reps/6 sets/60 secs rest
Single Arm press/10reps/6 sets/60 secs rest
Leg raises / 10 reps / 3 sets / superset

Day 13: The Plan

Breakfast: 2 x Sausages / 2 x eggs / onion / mushrooms / Tea
Snack: coffee / protein ball
Snack: coffee / 10 x Nuts
Lunch: chicken / nuts / ham
Snack: Protein Shake and rice pudding

Dinner: BBQ - Burgers / Sausages / Chicken and salad

Supplements:
same as previous

Light front crawl swim (minimum 20 lengths)

Day 14: The Plan

Breakfast: 4 x eggs / 2 sausages
Snack: 20 x Nuts
Lunch: 4 x egg and cheese ommlette
Snack: Protein Shake
Snack: Protein bar and coffee
< Dinner: Lamb chops / brocolli / carrots Supplements:
same as previous

REST DAY FROM TRAINING

Day 15: The Plan

Breakfast: 4 x eggs ommlette/ 2 sausages
Snack: 3 x protein balls (post workout)
Lunch: 1 x Organic burger / 2 x bacon / egg / sausage
Snack: Protein Shake
Snack: Banana / 10 x Nuts
Dinner: Gammon / peppers / onions / mushrooms

Supplements:
same as previous

Resistance Session 1 - 1Hr (Legs):
Squats/6-8reps/6 sets/60 secs rest
Leg Press/12-15reps/6 sets/60 secs rest
Deadlifts/6-8reps/6 sets/60 secs rest
Leg curl/6-8reps/5 sets/30secs rest
Resistance Session 2 - 1hr(Hamstrings/Calves/Core):
Clean and jerk/3-5reps/5 sets/90 secs rest
Snatch/3-5reps/5 sets/90 secs rest
Leg Press Calf WRaise/20-25reps/5 sets/ 60 secs rest
Crunches -20-25reps/Leg Raises-15-25reps/Side bends-15-25 reps (performed as circuit)

Cardio session:
SPINNING class(45mins)


Day 16: The Plan

Breakfast: 4 Protein Balls (pre - Workout)
Snack: 2 x lamb chops / 10 x Brazil Nuts
Snack: Protein Shake
Lunch: Chicken / peppers / brocolli Snack: Apple / 10 x Nuts
Dinner: Chicken / Green Beans / Onions / Mushrooms Supplements:
same as previous



Resistance Session 1 - 1Hr (Chest):
Chest Press/8-10reps/6 sets/60 secs rest
Rotated Flyes/8-10reps/6 sets/60 secs rest
Incline Press/8-10reps/6 sets/60 secs rest
Decline Press/8-10reps/6 sets/60 secs rest

Resistance Session 2 - 45mins(Biceps):
Concentration Curls/12-15reps/5 sets/60 secs rest
EZ Curl Bar/12-15reps/5 sets/ 60 secs rest
Reverse Curls/12-15reps/5 sets/60 secs rest
Cable Curls/12-15reps/5 sets/60 secs rest

Cardio session:
SPINNING class(45mins)




Supplements:
same as previous



Day 17: The Plan
Intermittent Fasting Day
No food for 14-16hr period
8-10hr Eating window: High Protein and Low Carb

Post Workout Shake is allowed:

Meal 1: chicken / mozzarella / sun dried tomatoes
Meal 2: chicken / protein balls / salad
Meal 3: burgers / onion / coleslaw

Resistance Session 1 - 1Hr (Plyometrics):
30 secs each exercise: 5 sets and 2 mins rest, then repeat
Press ups/chin ups/lunges/hand stand press ups
30 secs each exercise: 5 sets and 2 mins rest, then repeat
Trx rows/leg raises/ crunches/squats

Resistance Session 2 - 1Hr (Weak Point Training):
Powell raise/10reps/5 sets/60 secs rest
Cuban press/10reps/5 sets/60 secs rest
Trap 2 row/10reps/5 sets/60 secs rest
Sissy squats/10reps/5 sets/60 secs rest
Petersen step up/10reps/5 sets/60 secs rest
Hovering hamstring/10reps/5 sets/60 secs rest
Day 18: The Plan

Intermittent Fasting Day
No food for 14-16hr period
8-10hr Eating window: High Protein and Low Carb

Post Workout Shake is allowed:

Meal 1: Roast chicken / humous / tomatoes
Meal 2: 2 x burgers / brazil nuts
Meal 3: grilled chicken / Pitta bread / salad / roast potatoes
Supplements:
same as previous

Resistance Session 1 - 1Hr (Back):
Lat Pulldown/10reps/6 sets/60 secs rest
Low Row/10reps/6 sets/60 secs rest
Weighted Pull ups/10reps/6 sets/60 secs rest
Upright Rows/10reps/6 sets/60 secs rest

Resistance Session 2 - 1Hr (Triceps):
French Press/10reps/5 sets/60 secs rest
Rope Extensions/10reps/5 sets/60 secs rest
Rope overhead press/10reps/5 sets/60 secs rest
Dips/10reps/5 sets/60 secs rest

Cardio session:
SPINNING class(45mins)


Day 19: The Plan

Intermittent Fasting Day
No food for 14-16hr period
8-10hr Eating window: High Protein and Low Carb

Post Workout Shake is allowed:

Meal 1: Roast Turkey / potatoes / carrots / /cauliflower / peas and ice cream
Meal 2: Homemade Chicken Curryand Rice
Supplements:
same as previous

Resistance Session 1 - 1Hr (Shoulders):
Shoulder Press/10reps/6 sets/60 secs rest
Lateral raises/10reps/6 sets/60 secs rest
Rear Delt raises/10reps/6 sets/60 secs rest
Single Arm press/10reps/6 sets/60 secs rest
Leg raises / 10 reps / 3 sets / superset

Day 20: The Plan

Intermittent Fasting Day
No food for 14-16hr period
8-10hr Eating window: High Protein and Low Carb

Post Workout Shake is allowed:

Meal 1: chicken / mozzarella / sun dried tomatoes / salad / Apple < Only one huge meal today @ 3pm knowing Tomorrow going to be naughty!

Workout 1:
Pull ups / 5 sets / 10reps / 30 sec rest
Chest press / 5 sets / 10reps / 30 sec rest
Bicep curls / 5 sets / 10reps / 30 sec rest
Dips / 5 sets / 10reps / 30 sec rest
Deadlifts / 5 sets / 10reps / 30 sec rest

Day 21: The Plan

Happy Birthday Me!:

Still Had 16hr fast over night:

Breakfast: Full English Breakfast inc. coffee
Lunch: Roast chicken Dinner / sweet potatoes / Carrots, Peas, runner beans
Snack: Birthday Cake and cream
Dinner: 2 slices pizza and m&m's

REST DAY Day 22: The Plan

Breakfast: 4 x eggs ommlette/ 2 sausages
Snack: 3 x protein balls (post workout)
Lunch: 1 x Organic burger / 2 x bacon / egg / sausage
Dinner: Gammon / peppers / onions / mushrooms

Supplements:
same as previous

Resistance Session 1 - 1Hr (Legs):
Squats/6-8reps/6 sets/60 secs rest
Leg Press/12-15reps/6 sets/60 secs rest
Deadlifts/6-8reps/6 sets/60 secs rest
Leg curl/6-8reps/5 sets/30secs rest
Resistance Session 2 - 1hr(Hamstrings/Calves/Core):
Clean and jerk/3-5reps/5 sets/90 secs rest
Snatch/3-5reps/5 sets/90 secs rest
Leg Press Calf WRaise/20-25reps/5 sets/ 60 secs rest
Crunches -20-25reps/Leg Raises-15-25reps/Side bends-15-25 reps (performed as circuit)

Cardio session:
SPINNING class(45mins)


Day 23: The Plan
Intermittent Fasting Day
No food for 14-16hr period
8-10hr Eating window: High Protein and Low Carb

Post Workout Shake is allowed:

Meal 1: chicken / mozzarella / sun dried tomatoes
Meal 2: chicken / protein balls / salad
Meal 3: burgers / onion / coleslaw

Supplements:
same as previous



Resistance Session 1 - 1Hr (Chest):
Chest Press/8-10reps/6 sets/60 secs rest
Rotated Flyes/8-10reps/6 sets/60 secs rest
Incline Press/8-10reps/6 sets/60 secs rest
Decline Press/8-10reps/6 sets/60 secs rest

Resistance Session 2 - 45mins(Biceps):
Concentration Curls/12-15reps/5 sets/60 secs rest
EZ Curl Bar/12-15reps/5 sets/ 60 secs rest
Reverse Curls/12-15reps/5 sets/60 secs rest
Cable Curls/12-15reps/5 sets/60 secs rest

Cardio session:
SPINNING class(45mins)




Supplements:
same as previous



Day 24: The Plan
Intermittent Fasting Day
No food for 14-16hr period
8-10hr Eating window: High Protein and Low Carb

Post Workout Shake is allowed:

Meal 1: steak / cauliflower / brocolli / mushroom
Meal 3: chicken / mozzarella / sun dried tomatoes / protein balls

Resistance Session 1 - 1Hr (Weak Point Training):
Powell raise/10reps/5 sets/60 secs rest
Cuban press/10reps/5 sets/60 secs rest
Trap 2 row/10reps/5 sets/60 secs rest
Sissy squats/10reps/5 sets/60 secs rest
Petersen step up/10reps/5 sets/60 secs rest
Hovering hamstring/10reps/5 sets/60 secs rest
Day 25: The Plan

Intermittent Fasting Day
No food for 14-16hr period
8-10hr Eating window: High Protein and Low Carb

Post Workout Shake is allowed:

Meal 1: 2 sausage / 2 egg / bacon / mushrooms / onion
Meal 2: grilled chicken / Pitta bread / rice / salad / protein flapjack
Supplements:
same as previous

Resistance Session 1 - 1Hr (Back):
Lat Pulldown/10reps/6 sets/60 secs rest
Low Row/10reps/6 sets/60 secs rest
Weighted Pull ups/10reps/6 sets/60 secs rest
Upright Rows/10reps/6 sets/60 secs rest

Resistance Session 2 - 1Hr (Triceps):
French Press/10reps/5 sets/60 secs rest
Rope Extensions/10reps/5 sets/60 secs rest
Rope overhead press/10reps/5 sets/60 secs rest
Dips/10reps/5 sets/60 secs rest

Cardio session:
SPINNING class(45mins)


Day 26: The Plan

Intermittent Fasting Day
No food for 14-16hr period
8-10hr Eating window: High Protein and Low Carb

Post Workout Shake is allowed:

Meal 1: Roast Turkey / potatoes / carrots / /cauliflower / peas
Meal 2: Homemade Chicken Curry and Rice
Supplements:
same as previous

Resistance Session 1 - 1Hr (Shoulders):
Shoulder Press/10reps/6 sets/60 secs rest
Lateral raises/10reps/6 sets/60 secs rest
Rear Delt raises/10reps/6 sets/60 secs rest
Single Arm press/10reps/6 sets/60 secs rest
Leg raises / 10 reps / 3 sets / superset

Day 27: The Plan

Intermittent Fasting Day
No food for 14-16hr period
8-10hr Eating window: High Protein and Low Carb

Post Workout Shake is allowed:

Meal 1: chicken / mushroom / cabbage
Meal 2: tuna / mixed nuts
Meal 3: chicken / olives / coleslaw

REST DAY


Day 28: The Plan

Intermittent Fasting Day
No food for 14-16hr period
8-10hr Eating window: High Protein and Low Carb

Post Workout Shake is allowed:

Meal 1: chicken / mushroom / cabbage
Meal 2: tuna / mixed nuts
Meal 3: chicken / olives / coleslaw

REST DAY


The Results are in........... Measurements (28.8.12)

Weight: 87kg
BF%: 9.4%

Neck: 40cm
Shoulders: 129cm
Chest: 114.5cm
Arm: 38cm
Waist: 87.5cm
Hips: 90cm
Thigh: 62.5cm
Calf: 40cm