November 5, 2024

• Breakfast:

  • Omlet: 215 cal, 1 net carb, 17g protein, 15g fat

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

  • Milk: 120 cal, 12 net carb, 8g protein, 5g fat

• Lunch:

  • Sausage/Egg/Cheese Melt: 560 cal, 36 net carb, 25g protein, 36g fat

• Dinner:

  • Protein milk: 150 cal, 3 net carbs, 30g protein, 2.5g fat

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

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

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

Totals: 1,450 cal, 122 net carb, 90g protein, 67.5g fat

Activity:

• Steps: 10,222

• Active calories burned: 872

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

  • Leg press- 4 sets of 6

  • Hip thrust- 2 sets of 10, 2 sets of 6

  • Leg extension- 4 sets of 6

  • Barbell squat- 2 sets of 10, 8, 6, 4

  • Fire hydrants- 3 sets of 15

  • Walking lunge- 3 sets of 8

  • Back extension- 3 sets of 10

  • Hip exercises