November 22, 2024

• Breakfast:

  • Cinnamon toast crunch: 170 cal, 31 net carb, 2g protein, 4g fat

  • Milk: 60 cal, 6 net carb, 4g protein, 2.5g fat

  • French toast sticks: 230 cal, 28 net carb, 4g protein, 11g fat

  • Syrup: 22.5 cal, 8 net carb, 0g protein, 0g fat

• Lunch:

  • Pineapple: 20 cal, 5 net carb, 0g protein, 0g fat

  • Grapes: 25 cal, 7 net carb, 0g protein, 0g fat

  • Cheese Pizza: 190 cal, 27 net carb, 8g protein, 5g fat

  • Apple: 70 cal, 15 net carb, 0g protein, 0g fat

• Snacks:

  • Hershey kisses: 70 cal, 9 net carb, 0.5g protein, 4g fat

• Dinner:

  • Pineapple: 20 cal, 5 net carb, 0g protein, 0g fat

  • Grapes: 25 cal, 7 net carb, 0g protein, 0g fat

  • Syrup: 22.5 cal, 8 net carb, 0g protein, 0g fat

  • Waffle: 155 cal, 29.5 net carb, 3g protein, 2g fat

  • Banana: 110 cal, 24 net carbs 1g protein, 0g fat

  • Nutella: 100 cal, 11 net carb, >1g protein, 6g fat

• Dessert:

  • Ice cream: 130 cal, 17 net carb, 2g protein, 6g fat

  • Chocolate chips: 35 cal, 5 net carb, >1g protein, 2g fat

Totals: 1,455 cal, 250.5 net carb, 24.5g protein, 42.5g fat

Activity:

• Steps: 10,028

• Active calories burned: 698

• Workout: LEGS(GLUTES/QUADS/INNER+OUTER THIGHS)

  • Calf raises- 3 sets of 12

  • Rotary calf- 3 sets of 12

  • Goblet squat- 3 sets of 8

  • Seated leg curl- 4 sets of 12

  • Prone leg curl- 3 sets of 12

  • Kettlebell swing- 3 sets of 10

  • Glute bridge- 3 sets of 15

  • Fire hydrants- 3 sets of 15

  • Straight leg kickbacks- 3 sets of 15