measurements: abdominal skinfold 40 mm, chest skinfold 40 mm, midaxillary skinfold 30 mm, suprailiac skinfold 50 mm, thigh skinfold 30 mm, neck girth 17 in., shoulder girth 46 in., chest girth 42 in., upper arm girth 14 in., waist girth 44 in., hip girth 43 in., thigh girth 23.5 in., calf girth 11.5 in., weight 215 lb.

input
1: omelet w/mushrooms, bacon, spinach, & feta, black coffee
2:
3: chicken patty, 2 roma tomatoes, green tea
4: hamburger patty,...

Semonides

weight 219, 45"

input
breakfast: 2 eggs (140), 2 pancakes (400 approx)
lunch: hamburger patty (310), hotdog (210)
snack: 1 oz. sunflower meat (165)
dinner: 2 hamburger patties & peanut butter (840), carrot (50)
----------------------
2115

output
ROP heavy day
C&P 1.5 pd X 5 X (1,2,3,4,5)=150, 3600 kg/7776 lb

Issues: I completed the ROP with the 1.5 pd. Now onward with the 2 pd. But...

Semonides

weight 215, 44"

input
breakfast: 3 fried eggs (210), mozzeralla (300)
lunch: 3 hot dogs (330)
dinner: ham (300), spinach (100)
--------------------
1040 cal.

output ROP medium day
C&P 1.5 pd X 5 X (1,2,3,4)=100, 2400 kg/5184 lb
swing 1.5 pd X 60=1440 kg/3110 lb

issues: after an unprecedented amount of presses my back was fatigued. After three sets of 20 swings, I started feeling pre-tweaks. ...

Semonides

weight 217 45"

input
breakfast: 3 fried eggs (210), chicken (200)
lunch: 3 hot dogs (330), 3 oz. cheese (330)
dinner: triple hamburger (1000), salad (200)
--------------------------------
2270 cal.

output variety day
flutter kicks and frogstands
swings
2 pd X 20=640 kg/1382 lb
1.5 pd X 20=480 kg/1037 lb
1 pd X 40=640 kg/1382 lb
2 pd X 10=320 kg/691 lb
1.5 pd X 10=240 kg/518...

Semonides

weight: 217, 45"

input
breakfast: 3 poached eggs (210), bratwurst patty (200)
snack: ounce of sunflower meat (175)
lunch: chicken (300), cheese (200)
snack: bratwurst (200)
dinner: chicken (400), spinach (100)
snack: 2 hotdogs (220)
---------------
2005 cal.

output ROP light day
C&P 1.5 pd X 5 X (1,2,3)=60, 1440 kg/3110 lb
snatch 1.5 pd X 6= 144 kg/311 lb
swing 1.5 pd X 5 X 20=100,...

Semonides