User:OmniFrieza994/sandbox

This is my sandbox, where I plan pages and do other stuff.

Bill Willie Reid

John Mulhearn

John Mulhearn
Born	Johnson Samuel Mulhearn
Nationality	Irish American
Other names	The American Giant The King of Heavyweights The Champion of the Century
Statistics
Weight(s)	Heavyweight
Height	7 ft 9 in (236 cm)
Boxing record
Total fights	185
Wins	120
Wins by KO	73
Losses	39
Draws	26
No contests	8

Johnson Samuel Mulhearn is an Irish American Heavyweight boxer who fought in the Heavyweight division for nearly 90 years. He has broken records held by numerous previous Heavyweight boxing champions (some set as far back as 1951) and has won more Championship titles and fought in more countries than any other Heavyweight boxer in history. Born with gigantism, Mulhearn began boxing professionally against grown men at only 13 years of age in 1933 and won his first championship at age 18 in 1938 (the youngest to ever win the title). Mulhearn is highly revered for his near-superhuman physical attributes, such as being strong enough to punch through brick walls, fast enough to sprint a marathon in three minutes, durable enough to fight for over 4 hours, and intelligent enough to have mastered numerous boxing styles and having great knowledge of the human anatomy. And at 7 ft 9 inches tall he is the tallest and heaviest boxer in U.S. history, and overall the second biggest boxer to ever live (second only to Gogea Mitu).

Mulhearn is perhaps best known for his fight against Alexander Kogan for the Russia Heavyweight championship. Dubbed The 10,000 Year Fight (or shortened to The 10K Fight), the fight spanned over 4 hours and lasted 131 rounds, the biggest Heavyweight championship fight in world history (and second longest boxing match in history, surpassed only by the Andy Bowen and Jack Burke fight in 1893, lasting 7 hours). Mulhearn was crowned the winner after Kogan died of a heart attack in the 131st round, causing tremendous controversy about the fight.

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Victims

The Abortionist

• Unspecified date in 2005: Elena Olegnova
• March 24, 2009: Hilda Drake
• February 22, 2012: Karen Nelson

The Night Stalker

• Unspecified date in 1968: Nora Flynn
• July 28, 1984: Sylvia Spicer
• 2008
  • August 27: Mildred Younce
  • September 9: Sue Smauder
  • September 13: Gina Jones
  • September 19: Catherine Hexly
  • September 21: Johanna Dietrich
  • September 25: Melissa Taylor and Brenda Paisley
  • September 27: Ann Sullivan
  • September 28: Rebecca Gallen
• 2010
  • January: Paula Renmar
  • March: Samantha Rush
  • May 16: Dorris Archer
  • May 18: Allison Kittridge
  • May 26: Annie Danzi
  • May 27: Kristen Spicer and Annette Simmons

Misandrist Hitman

• October 12, 1975: Franklin V. Perotta
• November 14, 2005: William DiMarco and Frederick Condore
• January 7, 2008: Ryan Phillips
• Unspecified Date: Daniel Sparman
• Unspecified Date: Jared Gratton
• Unspecified Date: Warren Korting
• 2009
  • July 22: Bill Levington
  • October 7: Ben Vanderwaal
  • October 8: Ray Finnegan
  • October 9: Dan Patton and Boyd Schuller
• March 10, 2012: Cisco Rivera
• October 8, 2013: Killed the following six:
  • Axel Greiner
  • Daniel Bukowski
  • Ricardo Hernandez
  • Kyle Yates
  • Rodney Anvil
  • Sean Tramen
• 2013
  • April 5: Hector Martinez
  • June 12: Manuael Valdez
  • September 28-29: Darrel Forester
  • September 30: John Williams
  • October 11-12: Curtis Wyler
  • October 17: Phillip Sullivan
• 2014
  • August 10: Jorge Munoz
  • October 1: Geraldo Garcia
• 2015
  • January 22: Tomas Alvarez
  • September 25: Ted Osborn
  • September 27: William Forrest
  • September 29: Brian Taylor
  • November 10: Giuseppe Montolo
  • December 3: Bernard Graff
• 2016
  • March 17: Robert Duncan
  • November 13: Sam Jones
• 2017
  • February 10: David Hill
  • February 13: Victor Flores
  • February 16: Victor Jimenez
  • February 18: Alonzo Lopez
  • April 15: Ronnie Hawks
  • April 16: Lionel Wilkins
• Unspecified date in 2020: Killed the following three:
  • Jackson Salazar
  • Benjamin Blake
  • Timothy Donovan

Patty Stano

• Unspecified date in 2007: Diana Galen
• 2009:
  • April 2: Lee Hightower
  • April 29: Claire Osenbaugh
  • May 9: Celeste Evercroft
• 2011:
  • September 26: Abby Elcott
  • September 28: Beth Westerly

Male Pedophile

• Unspecified date in 1984: Riley Jenkins
• September 22, 2001: Lance Levenson
• July 4, 2004: Kevin Millender
• 2005:
  • January 18: Clinton Harris
  • June 18: Darren Miga
  • Unspecified date in October: Ty Miller
  • November 1: Christopher and Sam Crawford
• 2006:
  • February 6: Max Mattre
  • November 30: Damien Walters
• 2007:
  • April 12: Erik Ashline
  • December 25: Clayton Mikel
• 2008:
  • May 13: Matthew Bouska
  • October 16: Tyler Stoltz
  • November 15: And Loeser
• 2009:
  • February 21: Jimmy Seager
  • November 18: James Clutter
• November 15, 2010: Daniel Lanham
• November 19, 2014: Chad Griffith and Jack Westbrook
• September 12, 2016: Trent Klein

Female Pedophile

• Unspecified date in March 2002: Kelly Taylor
• 2005:
  • Unspecified date in October: Reese Miller
  • November 1: Allison and Emily Crawford
• Unspecified date in 2009: Sheila Woods

Male Hebephile

• May 7, 1997: Henry Alan Ward
• July 4, 2004: Kevin Millender
• 2005:
  • January 18: Clinton Harris
  • June 18: Darren Mig
• February 6, 2006: Max Mattre
• 2007:
  • April 12: Erik Ashline
  • December 25: Clayton Mikel
• 2008:
  • November 15: Andy Loeser
  • May 13: Matthew Bouska
  • October 16: Tyler Stoltz
• 2009:
  • February 21: Jimmy Seager
  • March 16: Evan Harvey
  • March 17: Arthur Lanessa
  • March 18: Michael O'Mara
  • November 18: James Clutter
  • November 25: Sam Kassmeyer
• November 15, 2010: Daniel Lanham

Female Hebephile

• Unspecified date in c.1985: Ashley Farley
• Unspecified date in c.1990: Hilary Dickson
• January 19, 1996: Amanda Bertram
• February 11, 1998: Reneta Joyce and Keira Calder
• 2009:
  • March 16: Nina Hale
  • March 17: Diane Lanessa
  • November 25: Haley Brooks

Male Ephebophile

• Unspecified date in 2009: Nelson Gonzalez and Jon Gray
• 2012
  • March 12 Mark Daniels and Ben Priestley
  • March 13: John Miller and Brian Gilbert
  • November 7: Toby Whitewood
• 2015:
  • October 19: José Rivera
  • October 20: Eddie Butler

Female Ephebophile

• December 1980:
  • Unspecified date: Anita Milwerth
  • Unspecified date: Tiffany Foundry
  • Unspecified date: Sharon Chroniger
  • Unspecified date: Laura Conway
  • December 13: Laila Dapples
• Unspecified date in 1985: Ashley Farley
• Unspecified date in 1990: Hilary Dickerson
• Unspecified date in 2001: Brenda Carlisle
• May 14, 2003: Michelle Kofflyn
• December 31, 2004: Gail Genesee
• Unspecified date in 2005: Nicole Arbison
• March 24, 2006: Monica Winmar
• November 19, 2007: Julie Stanton
• April 1, 2008: Janeen Atterman
• November 2008: Kim Groves
• 2009
  • Unspecified date: Emma Marker
  • Unspecified date: Jenny Tanner and Maria Serrano
  • January 10, 2009: Missy DeWald
  • October 19: Kristie Taylor
• 2011:
  • April 26, 2011: Angela Proctor
  • September 26: Abby Elcott
  • September 28: Beth Westerly
  • September 29: Sarah
• 2012:
  • November 6: Vicky Thomas
  • November 7: Shawna Radford
  • Unspecified date: Rose Tamlyn
• 2015:
  • October 12: Renee Acosta
  • November 2: Paige Lincoln
  • November 4: Victoria Taylor

Homosexual

• 2008:
  • February 29: Robert Feeney
  • April 13: Paul Hayes
  • April 21: Daniel Brown
  • April 28: Charles Luvet
  • April 29: Deacon Rogers
  • April 30: Michael Aldridge
• 2013:
  • February 11: Craig Pickett
  • February 18: Doug Warn
  • February 19: Mitchell Ruiz and John Westin
• 2017:
  • February 5: Paul Mastriano
  • February 6: Brent Miller
  • February 7: Dale Ericsson
  • February 8: Wesley Parham
• 2018:
  • October 15: Duane Vann and Rory Stevenson
  • October 16: Nicholas Kauffman

Hirudegarn speeds

• Running: 1,000 kilometers (621+ miles)
• Flying: 160,000 kilometers (99,419+ miles)
• Gas: 320,000,000 kilometers (198,838,781+ miles)

Names

By country

• Russia: Viktor Budimirovich Kogan
• France: Charles Bernard Trudeau
• America: Christopher Theodore Johnson
• Scotland: Bryce Douglas Calderwood
• Germany: Stephen Leopold Brodmann
• Ukraine: Adam Jaroslav Polonsky
• Poland: Bruno Samuel Warszawski
• Norway: Anders Rudolph Trondsen
• Ireland: Sean Arthur Rowlings
• Korea: Kong Byung-chul
• Romania: Augustin Macedonsky
• Mexico: Francisco Eduardo Salvador Rodriguez
• Italy: Ivan Francesco Barbella
• Iceland: Thor Antoníus Valdimarsson
• Egypt: Jabal Zouhair
• Netherlands: Anthonius Brinkmann

Mc

• McArthur
• McBane
• McCullen
• McDuff
• McFerrin
• McGuffey
• McHale
• McKellen
• McLeod
• McMullin
• McNulty
• McOwens
• McReynolds
• McSavage
• McVaughn

English male names

• Arthur
• Braxton
• Charles
• Douglas
• Edmund
• Ford
• Gordon
• Henry
• Johnson
• Kendrick
• Luke
• Mitchell
• Nicholas
• Owen
• Paul
• Ronald
• Samuel
• Theodore
• Vincent
• Wilson
• Zachary

English female names

• Alexis
• Brooklyn
• Courtney
• Deborah
• Evelyn
• Florence
• Gage
• Hayden
• Isabella
• Justine
• Kimberly
• Lucy
• Molly
• Nicole
• Olivia
• Patty
• Robin
• Samantha
• Taylor
• Victoria
• Whitney
• Zoe

English surnames

• Ashford
• Bedford
• Churchill
• Dowell
• Eastwood
• Fitzsimmons
• Godfrey
• Hardcastle
• Johnson
• Kane
• Lawson
• Marshall
• Northcott
• Padfield
• Rowlings
• Shawcross
• Trafford
• Voyles
• Wakeford

Characters

• Patrick Howard "Pat" Marshall
• Jason Robert "Jase" Godfrey
• Michael Charles "Mike" Eastwood
• Bradley Joseph "Brad" Fitzsimmons

Directional

• Easterbrook
• Northwood
• Southwick
• Westermann

Bronson

Males

• Allen
• Collin
• Cordell
• Dallas
• Darell
• Dillon
• Elliot
• Ellis
• Ellwood
• Gulliver
• Haskell
• Keller
• Maxwell
• Mills
• Mitchell
• Murrell
• Odell
• Orville
• Phillip
• Randall
• Rollan
• Russell
• Wallace "Wally"
• Willard
• William "Bill"
• Willoughby

Female

• Allison
• Annabelle "Bella"
• Brilliana
• Carroll
• Colleen
• Dallas
• Elle
• Estelle
• Isabella
• Janelle
• Jill
• Kelly
• Lillian
• Michelle
• Millie
• Molly
• Priscilla
• Sally
• Shelly

Godly Alcohols

• Awamori
• Sour
• Camparri
• Cognac
• Cocktail
• Calvados
• Whiskey
• Kornbrand
• Mojito
• Kuusuu
• Margarita
• Martini
• Makgeolli
• Mesukaru
• Wine
• Helles
• Moscow Mule
• Tequila
• Arak
• Champagne
• Beer
• Liqueur
• Sidra
• Rum
• Vermouth
• Gin

Weapons

Personal

• .45 ACP - FN FNP-45 Tactical
• .22 LR - Beretta 73
• .380 ACP - Taurus PT58
• .44 Magnum - Desert Eagle
• .357 Magnum - Desert Eagle
• .50 AE - Desert Eagle
• 10mm - Rock Ultra FS
• .25 ACP - Beretta 950 Jetfire
• .357 SIG - Caracal F
• .40 S&W - CZ 75 Tactical Sports
• .32 ACP - Llama Ultra Plus
• .38 Super - Tanfoglio T95

Police pistols

• .32 ACP - Heckler & Koch P7K3
• 9mm - Springfield Armory XDM Elite Tactical OSP
• .40 S&W - Springfield Armory XDM
• .357 SIG - FN FNP-357
• .45 ACP - FN FNP-45 Tactical
• .38 Super - Colt Commander
• .380 ACP - Glock 25
• 10mm - Springfield Armory XDM
• .22 LR - Smith & Wesson M&P22
• 9x18mm Ultra - SIG Sauer P230
• .45 GAP - Glock 37
• .25 ACP - Walther PPK

Brodmann's weapons

• Pistol - FN Five-Seven USG
• Revolver - Colt New Service (.45 Long Colt)
• Submachine gun - Heckler & Koch UMP-45
• Shotgun - Armsel Striker
• Sniper rifle - Steyr SSG 69 (7.62×51mm NATO)
• Assault rifle - SIG Sauer SIG516 (7.62×39mm)

Matthew Joseph Cordell weapons

World War II

• Pistol: M1911A1
• Revolver: Colt Model 1909 (.45 Colt)
• Submachine Gun: Thompson M1A1 (.45 ACP)
• Shotgun: Ithaca Model 37 (12 Gauge)
• Rifle: Springfield Model 1903 (.30-06 Springfield)
• Machine Gun: Browning Model M2HB
• Grenade: MK2 Grenade
• Blade: Springfield 1909 Bolo Knife
• Flamethrower: M1 Flamethrower

Police

• Revolver: Colt Python
• Machine Pistol: Calico M950
• Shotgun: Mossberg 500
• Melee: Club Knife

Marine

• Pistol: SIG Sauer M17 (backup: MEU(SOC) pistol)
• Melee: Machete and OKC-3S bayonet
• Assault rifle: M16A4
• Sniper rifle: M21
• Shotgun: Benelli M4
• Submachine gun: Heckler & Koch MP5
• Machine gun: M2 Browning
• Grenade: M67 grenade
• Rocket Launcher: M202 FLASH

RECON Marine

• Pistol: M45A1
• Assault Rifle: M27
• Shotgun: Benelli M4
• Sniper Rifle: M110
• Grenade Launcher: M320
• Machine Gun: M240
• Anti-Material Rifle: M82A3 SASR

Iraq War

• Pistol: Beretta M9
  • Backup: MEU(SOC)
• Assault Rifle: M16 (OKC-3S Bayonet and M203 Grenade Launcher attachments)
• Submachine gun: MP5
• Shotgun: Benelli M4
• Sniper: KAC SR-25
• Grenade: M67
• Machine Gun: M240
• Anti-Material Rifle: Barrett M82 A1
• Rocket Launcher: MK 153 SMAW

Post-War

• Pistol: Beretta M9A3
  • Backup: Remington 1911 R1 (double stack tactical)
• Assault rifle: M16A3
• Submachine gun: Heckler & Koch MP5-N
• Shotgun: Benelli M4
• Sniper: KAC SR-25
• Grenade: M67
• Machine gun: M240B
• Anti-Material rifle: Barrett M82A1
• Rocket Launcher: Mk 153 Mod 2

Rutger Hauer

• Pistol: SIG Sauer P228
  • Backup: Smith & Wesson Model 19
• Submachine gun: MAC-10
• Shotgun: Franchi SPAS 12
• Rifle: Karabiner 98k

Delta Force

• Pistol: CZ 75
• Submachine gun: M3 submachine gun
• Assault rifle: Heckler & Koch HK416

Power Damage Resistance

• Last Stand: 150%
• Master of the Mind/Indestructible: 125%
• Retaliation: 5-120%
• Defiant: 78% (max)
• Invulnerability: 40% and 100 absorption
• Circle of Primal Dominion: 17%
• Aegis and Warmth: 15%
• Inertial Dampening Field: 73 absorption
• Sigils of Radiant Sanctuary: 2.2%

Percentage

100 (base)

• 1.5%: 101.5 (1.015x)
• 1.9%: 101.9 (1.019x)
• 2%: 102 (1.02x)
• 3%: 103 (1.03x)
• 6%: 106 (1.06x)
• 10%: 110 (1.1x)
• 15%: 115 (1.15x)
• 20%: 120 (1.2x)
• 30%: 130 (1.3x)
• 50%: 150 (1.5x)
• 77%: 177 (1.77x)
• 80%: 180 (1.8x)
• 100%: 200 (2x)
• 150%: 250 (2.5x)
• 200%: 300 (x3)
• 300%: 400 (x4)
• 500%: 600 (x6)
• 1,000%: 1,100 (11x)
• 1,050%: 1,150 (11.5x)
• 1,500%: 1,600% (16x)
• 2,000%: 2,100 (21x)
• 5,000%: 5,100 (51x)
• 10,000%: 10,100 (101x)
• 1,000,000%: 1,000,100 (10,001x)

Exercises

Stretches

• Put right hand on shoulder, left up your back and touch
• Lay down and grab ankles on back
• Stand up and down on tip-toes
• Put one hand on chair, bend down on knees and touch floor (back straight)
• Reach for the ceiling
• Hands on waist and bend side-to-side
• Hold each leg out
• Touch each ear with shoulder
• Rotate head clockwise and back
• Hold arms out and make circles
• Press-ups (w. weight on back, hands on books)
• Squats (w. weight)
• Sit-ups (w. legs on chair)
• Burpees
• Star jumps
• Push off the wall
• bend down, hands on floor, come up, right hand behind head, other on hip (lean toward hand behind head)
• bring arm across face with hand on elbow
• sit and pull arms behind back
• lay down and stretch, hold heavy object overhead
• stretch with hands and feet on wall
• lay down and stretch with heavy object in both hands
• arms up and behind head
• crutch (twist shoulders, raise legs and cross ankles, put medicine ball on chest)
• plank for 10 seconds then lower
• put string/rope around feet, pull (laying and standing)
• stretch with ball behind head
• crutch while holding ball

Chapter 1; Upper Body

• 1: Stretch with towel (10 in front, above, and behind) (Chest, shoulders, arms)
• 2: Grab wrist and stretch upper arm (w. sock; 10 on each) (Upper arms)
  • 3: Bring holding arm across shoulder with other arm pushing down (10 on each arm) (Biceps)
• 4: Flex bicep hard at shoulder level (w. sock; hold for 10 on each arm) (Arm)
• 5: Hold object in front, hold for 10, bend down and hold for 10 (x5) (Shoulders)
  • Bend knees when lifting objects
• 6: Bring arm forward but hold back with other hand while pumping; 10 on each (Shoulders)
• 7: Bring arm back but stop it with other on elbow; 10 on each (Shoulders)
• 8: Tip over chair, grab legs, put feet on box, and lift self, hold for 10 (x10) (Chest, shoulders, biceps)
• 9: Stretch towel over back (one hand above shoulder and one at back), stretch for 10 then switch (10 on each side) (Rotator cuff)
• 10: Raise forearm from elbow, flex while holding down with other hand (x10 on each arm) (Triceps)
• 11: #8 without foot rest (Triceps)
• 12: Sit-up position (back to wall, arms behind head), lean side-to-side from abdomen (10 on each side) (Back)

Chapter 2: Back

• 13: Hold object overhead, let legs loosen, hold position for 10 seconds (x10) (Back)
• 14: Grab back and push shoulders backwards, hold for 10 seconds (x10) (Back)
• 15: Put arm behind back, pull with other hand (x10 on each arm) (Back)
• 16: Clasp hands behind back, push right hand down with left and squeeze, hold for 10 seconds, repeat other arm (10 each) (Back)
• 17: Lay belly on ground or table, put hands to head, elbows pointing to side, hold for 10 (x10) (Back)
• 18: Bend at waist (back straight), grab thigh with both hands, lift back up. 10 times; Alternate thighs (Back)

Chapter 3: Abs

• 19: Blow a dangling sock (x10) (Abs)
• 20: Bend at torso, hands on thighs, spread legs, tighten muscles, exhale, push stomach in-and-out while holding breath (count and beat record 52) (Abs, organs, blood flow)
  • 21: Same position, exhale, press hands against thighs, hold and slowly go up (x10) (Abs)
• 22: Lay on back, legs on wall, inhale and then exhale longer (make bulge; x10) (Abs)

Chapter 4: Legs

• 23: Stand on left leg, lean forward with right leg back, put back up (10 on each leg) (Legs)
• 24: Lung position and stretch down, hold 10 (10 on each leg) (Legs)
• 25: Hold each leg in front and hands on hips for 10 seconds (10 on each leg) (Legs)
• 26: Bring leg as close to chest as possible, hold for 10 (10 on each leg) (Lower back and hamstring)

Chapter 5: Neck

• 27: On knees, legs back, lean back and grab ankles, put chin to chest and hold for 10 then back (x10) (Back and neck)
• 28: Hold pillow with chin (head tilted down), gently pull pillow down but resist with chin, hold for 10 (x10) (Chin and arms)
• 29: Press forehead against hand, hold for 10 (x10) (Arms and neck)
• 30: Use ball, down on all fours, roll ball around with chin (Arms, legs, neck)
• 31: Put forehead against hand, push with head (slight look to side) but resist with hand for 10 seconds on one hand then switch (10 on each hand) (Arms and neck)
• 32: Put hand on side of face/temple, rotate head, resist with hand, hold for 10 then switch hand (10 on each hand) (Arms and neck)

Chapter 6: Extra

• 33: Put pillow on head, stand on bed with pillow/head against ceiling, rotate neck down clockwise for 10 then anti-clockwise for 10 (Neck and body)
• 34: Put hand against side of head, push with head, resist with hand, hold for 10 then switch hand (10 on each) (Neck and arms)
• 35. Walk from one side of room to other, do 10 press-ups, repeat, do 9, repeat until you reach 0, then in reverse (walk from end-to-end, do 1, repeat, 2) (Chest, shoulders, arms, back, and legs)

Possible others

• Use exercise ball for sit-ups
• Laugh for 30 minutes
• Fast for 2 days once a month (drink only water or fruit juices)
• Sit on heels, drink (a. 12) glasses of warm salted water, churn stomach with twisting exercise, stand feet together and bend at trunk, then tickle throat with fingers to vomit
• Swallow big mouthfuls of air
• Stick dampened waxed string through nostril and out mouth
• Inhale cold water through nostrils
• Exhale, inhale through nostrils, hold breath, exhale through nostrils til empty (x5), repeat with thumb closing right nostril, repeat with left (several times total)
• Kneel down with heels together, exhale orally (as though whistling) while bending head down to floor (repeat several times)
• Stick ass in warm water and suck it up
• Stare at non-smoking candle
• Jump rope for 15 minutes
• try nadi-suddhi
• jog
• sprint (both on grass)
• lift with toes and fingers
• bite soft ball for a minute, break for a minute, repeat (x10)
• blow ping pong ball ball against wall on table
• suck in air
• fill pillow case with objects (books, boots, etc), bite and squat lift (x100)
• squat with mattress on shoulders, use for step-ups and punching
• Toss bar of soap, bounce with bicep and catch
• Put big books on head, walk up and down, squat and turn
• grip and squeeze empty shampoo bottle
• get stick, tie rope to center and heavy paint tin to other end, hold in front and wind with both wrists, let down and wind up
• drink water and pick-up-and-drop (repeat) while headstanding
• look at wall clock, focus on frame, then hands, them something on hands, then back (don't move head, x10)
• cut out salt
• replace sugar with barley malt, grape sugar, dextrose, fructose, glucose, honey, and lactose
• crush garlic
• don't drink with food and chew slower
• use pressure cooker and don't boil
• headstand push-ups

crotch workouts

• put shirt or towel on it, lift up and down
• grab below tip, stretch for 15 seconds (x15), swing in circle for 20 seconds
• warm it with towel for 2-3 minutes
• grab, touch thumb to forefinger, rub 200 times (100 each side)

Exercise measurements

• 30 minutes: 6 days (180 minutes)
• 35 minutes: 5 days (205 minutes)
• 40 minutes: 5 days (230 minutes)
• 45 minutes: 4 days (240 minutes)
• 50 minutes: 4 days (260 minutes)
• 55 minutes: 4 days (260 minutes)
• 60 minutes: 3 days (270 minutes)
• 65 minutes: 3 days (285 minutes)
• 70 minutes: 3 days (300 minutes)

Foods

Measurements

• 1. Calories
• 2. Carbs = kg x 7
• 3. Protein = kg x 1.7
• 4. Fiber = 30
• 1 cup = 16 tablespoons

Breakfast

Cereal

• Milk (240 ML): 120/12/8/0
  • Sonic Wacky Pack! 1% Low Fat Milk bottle: 110/13/8/0
• Kix (1 + 1/2 cups): 160/34/3/3
  • Cereal: 280/46/11/3
• Rice Bitz (1 + 1/2 cups): 150/35/3/0
  • Cereal: 270/47/11/0
• Wheat Chex (1 cup): 210/51/6/8
  • Cereal: 330/63/14/8

Oatmeal

• Kodiak Protein Oats (1/2 cup): 190/29/10/5
  • with milk: 310/43/20/3
• Simple Organic Truth Instant Oatmeal (packet): 160/31/4/3
  • with Protein Oats: 350/60/14/8
  • with milk: 280/43/12/3
    • Combined: 470/72/22/8
• Kodiak Cakes Protein-Packed Cinnamon Oatmeal (packet): 190/31/12/3
  • with Protein Oats: 380/60/22/8
  • with milk: 310/43/20/3
    • Combined: 500/72/30/8
• Maple Brown Sugar Instant Oatmeal: 160/33/4/3
  • with Protein Oats: 350/62/14/8
  • with milk: 280/45/12/3
    • Combined: 470/74/22/8

Fruits

Apples

• Fugi: 55/15/0/3
• Simple Truth Organic Honey Crisp: 80/22/0/5
• Simple Truth Organic Fugi: 121/29/0.38/4

Other

• Navel Orange: 69/18/1.27/3.1

Protein Shakes

• Atkins Protein Shake: 160/7/15/5
• Fortify:
  • Chocolate: 220/33/9/1
  • Vanilla: 350/50/13/0
• Ensure:
  • Strawberry bottle: 160/19/16/1
  • Vanilla carton: 150/6/30/2
• Muscle Milk:
  • Strawberry: 160/6/25/4
  • Vanilla: 160/7/25/4
  • Chocolate:
    • 1 Sugar: 170/9/32/5
    • 0 Sugar: 100/7/20/4
  • Cookies 'N Creme: 210/9/21/1.00
• Body Fortress High Protein Shake:
  • Chocolate: 180/4/40/2
  • Strawberry: 180/2/40/0

Protein Bars

• Quest Cookies & Cream Protein Bar: 200/21/21/15
• Pure Protein Marshmallow Crispy Treat Bar: 200/19/20/3
• Quest Birthday Cake Protein Bar: 180/24/21/14

Cheese

• Kraft Cheese: 60/2/3/0
  • American: 50/2/3/0
• Velveet cheese snack: 70/3/4/0
• Mexican cheese: 110/0/6/0
• Mac N' Cheese (box):
  • Three Cheese (thin): 1,170/150/30/3
    • Mexican Cheese: 1,280/150/36/3
  • Three Cheese (shells): 1,170/129/30/3
    • Mexican Cheese: 1,280/129/36/3
  • Delux (small): 1,240/172/48/3
    • Mexican Cheese: 1,390/172/54/3
  • Delux (shells): 1,080/138/42/6
    • Mexican Cheese: 1,190/138/48/6
  • Kraft (thin): 2,100/300/60/12
    • Mexican Cheese: 2,210/300/66/12
  • Kraft (medium): 1,080/150/30/3
    • Mexican Cheese: 1,190/36/3
  • Kraft (Thick): 1,280/176/48/4
    • Mexican Cheese: 1,390/176/54/4
  • Velveet Shells: 1,110/150/40/5
    • Mexican Cheese: 1,220/150/46/4
  • O'Charley's: 450/47/15/2
    • Mexican Cheese: 155/47/21/2
• Marie Callender's Kansas City Style Pulled Pork Mac & Cheese: 400/53/19/5
• Whipped Cottage Cheese (1/2 cups): 110/3/14/0

Cookies

Oreo

• Normal (3): 160/25/1/0
• Double Stuffed (2): 140/21/0/0
• Mega Stuffed (2): 180/25/0/0
• Dark Chocolate (2): 140/20/1/0
• Golden (3): 170/25/1/0
  • Double Stuffed Golden (2): 150/21/0/0
• Brownie: 360/53/4/4

Sonic Oreo Blasts

• Mini: 440/54/6/1
• Small: 650/78/10/1
• Medium: 860/103/13/2
• Large: 1,300/155/20/2

Other

• Chips Ahoy Chocolate Chip Cookies (3): 160/22/1/0
  • Chunky (2): 140/20/1/0
  • Hershey's (2): 160/19/1/0
  • Chewy (2): 140/21/1/0
• Keebler Fudge Strips (2): 140/19/1/1
• Lenny & Larry's Chocolate Chip Cookie: 420/59/16/10
  • Double Chocolate: 420/55/16/10

Candy

• Skittles (c.27): 110/26/0/0
• Smarties: 25/6/0/0
• Hershey Kisses bag (7): 160/19/2/1
• Hershey Large (2): 130/15/2/1
• HotTamales: 180/46/0/0
• Laffy Taffy (Grape; 3): 100/23/0/0

Crackers

• Goldfish (Big c.55): 140/20/3/1
• Vanilla Wafers
  • Original (8): 130/23/1/0
  • Mini (15): 130/23/1/1
• Oyster Crackers: 70/12/1/0
• Lance Crackers: 220/25/5/0
• Animal Crackers (16): 120/25/2/1
• Potato Chips Layered (16): 160/15/2/1
• Saltine Crackers (5): 70/12/1/0
• Ritz Whole Wheat Crackers (5): 70/10/1/0

Other Snacks

• Hi-C Orange Lavaburst: 40/10/0/0
• Capri-Sun Strawberry Kiwi: 60-14-0-0
• Oatmeal Creme Pie:
  • Small: 170/26/1/1
  • Large: 330/52/2/1
• Nutty Bars: 320/32/4/1
• Entenmann's Minis Fudge Iced Golden Cake: 200/29/2/1+
• Hawaiian Roll: 90/16/3/0
  • Buns: 140/23/4/1+
• Brown N' Serve Baked Rolls: 60/12/2/0
• Ice Cream Sandwiches:
  • 12-pack: 140/26/3/0
  • 24 pack: 150/25/2/0
  • Neapolitan: 150/26/2/0
  • Strawberry: 150/28/3/0
• Butterscotch pudding: 90/170/0/0
• Hostess Twinkies Chocolate Sponge Cake (2): 260/45/3/1
• Sonic Coney: 483/44/14/1
• Blue Diamond Dark Chocolate Almonds: 100/6/3/2

Other foods

• Egg: 70/0/6/0
  • Scrambled eggs: 350-385/0/30/0
• Green Beans: 70/14/3.5/7
• Mashed Potatoes: 170/29/3/2
• Peas: 245/42/14/10.5
• Corn: 245/45.5/7/7
• Bush Baked Vegetarian Beans (whole can): 900/190/42/30
  • Small: 525/101.5/24.5/14
• Whole Baby Carrots (can): 105/21/3.5/7
• Gorton Fish Sticks (4): 230/26/10/1
  • 44-pack (6): 210/20/10/2
• Foster Farms Honey Crunchy Chicken Corn Dogs: 190/19/7/1
  • Mini (4): 220/19/7/0
• Smithfield Boneless Hickory Smoked Pork Chops (3 oz.): 110/4/14/0
• Hardwood Smoked Pulled Pork: 950/5/120/0
• Lloyd's Pulled Pork: 800/64/56/0
• Kingsford Pulled Pork: 870/75/63/3
• Beef Shaved Steak: 700/0/77/0
• Marie Callender's Chicken Pot Pie: 600/61/17/4
• Flax and Coconut Oil Supplement: 15/0/0/0

Sandwiches and Ingredients

• Bread (per slice)
  • Enriched White: 60/12/2/0
  • Bunny: 70/12/2/0
  • Sunbeam Giant White Sandwich Bread: 65/12.5/2/0
• Creamy Peanut Butter (2 TS): 180/7/7/2
• Welsh Jam (1 TS): 50/13/0/0
• PB&J:
  • Enriched White: 350/44/11/2
  • Bunny: 370/44/11/2
  • Sunbeam Giant White Sandwich Bread: 360/45/11/2
• Deli Fresh Turkey Breast: 50/2/9/0
  • Sandwich (Enriched White): 170/26/13/0
  • Sandwich (Bunny): 190/26/13/0
  • Sunbeam Giant White Sandwich Bread: 180/27/13/0
• Deli Fresh Chicken Breast: 50/1/8/0
  • Sandwich (Enriched White): 170/25/12/0
  • Sandwich (Bunny): 190/25/12/0
  • Sunbeam Giant White Sandwich Bread: 180/26/12/0
• Perdue Carved Chicken Breast (1/2 cups): 80/1/15/0
• BBQ buns: 130/23/5/1
• Ball Park Burger Buns: 150/28/4/1+
• Wild Caught Alaskan Salmon Burger: 120/1/14/0
  • Patty (Hawaiian Roll): 210/17/17/0
  • Patty (Hawaiian Bun): 260/24/18/1+
  • Patty (BBQ Bun): 250/24/19/1
  • Ball Park Burger Buns: 270/29/18/1+
  • Enriched White Bread: 240/33/23/2
• Pepperidge Farm Hot Dog Buns: 140/26/5/1+
• Oscar Mayers Weiner: 140/1/7/0
  • Hotdog: 280/27/12/1+
• Arby's Roast Beef Sandwich: 360/35/23/1
• Arby's Beef N' Cheddar: 450/45/23/2
• McDonalds' 10-Piece Chicken Nuggets: 420/25/23/1
• Marie Callender's Dutch Apple Pie (1/9): 310/47/2/1

foods to try

• root vegetables
• broccoli
• cheese
• fish liver and oil
• carrots
• spinach
• parsley
• sweet spuds
• porridge
• oatmeal
• brown rice
• beans
• eggs
• whole grain
• meat
• avocados
• peanuts
• prunes
• melons
• fresh oranges
• beef
• yogurt
• yeast
• bananas
• cabbage
• green peppers
• sprouts
• cauliflower
• soybeans
• vegetable oils
• oats
• almonds
• butter
• green tea
• kelp
• shellfish
• molasses
• cocoa powder
• clam
• dark chocolate (bar during exercise)
• offal
• oyster
• spud
• nuts
• tuna
• onions
• radishes
• lobsters
• lettuce
• garlic
• ginseng
• gingko biloba
• protein shake
• flax seeds
• black coffee (30 minutes before workout)
• teaspoons of bicarbonates of soda
• mangoes
• papayas
• cantaloupe
• peeled orange

Oils

• flax seed
• borage
• coconut
• hemp (cannibas)
• fish
• thyme

Skylanders

• Spyro's Adventure: 37
• Giants: 62
• Swap Force: 74
• Trap Team: 81 (2 tablet variants: 83)
• Superchargers: 37 (IOS and Nintendo variants: 43)
• Imaginators: 44

• Vehicles: 29 (Nintendo and IOS variants: 35)

• All Skylanders: 335 (All tablet, IOS, and Nintendo variants: 343)
• Grand Total: 364 (all variants: 378)

Adventure packs Questionite

• Serpent Lantern: 6,100
• Demonflame: 8,700
• Resistance: 10,100
• Whiteout: 10,300
• FATAL ERROR: 1,000 (2,000 w. Cybermind)

Transformers class abilities

• Leader:
  • Chassis: Optimus and Onslaught
  • Weapons: Ion Blaster and Fusion Cannon
  • Abilities: Warcry (Increase you and your allies' damage and armor for a while) and Moleculon Bomb (Deploys a bomb that slows enemies and then explodes)
• Solider:
  • Chassis: Scattershot and Brawl
  • Weapons: Thermo Rocket Launcher and X12 Scrapmaker
  • Abilities: Whirlwind (Execute a spinning melee attack that beats down everybody near you) and Ammo Beacon (Deploy a temporary beacon that refills ammo and increases weapon damage while nearby)
• Scientist
  • Chassis: Jetfire and Shockwave
  • Weapons: Photon Burst Rifle and Energon Repair Ray
  • Abilities: Drain (Siphon health from enemies) and Spawn Sentry (Create an automatic hovering gun that can spot cloaked guys. Its life will continuously drain, but it can be healed with a Repair Ray)
• Scout
  • Chassis: Bumblebee and Barricade
  • Weapons: Null Ray and Plasma Cannon
  • Abilities: Cloaking (Become invisible for a limited time. Attacking cancels) and Dash (Execute a quick forward or lateral movement)