October 1, 2024

• Breakfast: 

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

  • Greek Yogurt: 90 cal, 5 net carbs, 11g protein, 2.5g fat

• Lunch:

  • Two Grilled Chicken Breasts: 280 cal, 0 net carb, 46g protein, 10g fat

• Dinner: 

  • Roasted chicken breast and cheese wrap: 290 cal, 2 net carb, 24g protein, 19g fat

  • ¼ cup pistachios: 85 cal, 2.5 net carb, 3g protein, 7g fat

  • Beef stick: 120 cal, 2 net carb, 6g protein, 10g fat

Totals: 1015 calories, 14.5 net carb, 120g protein, 51g fat

Activity: 

• Steps: 12,893

• Active calories burned: 556+

• Workout: BACK, BICEP, FOREARMS

  • Dumbbell shrug- 4 sets of 12

  • Alternating hammer curl- 3 sets: 12, 12, until failure

  • Bottom-up kettlebell- 3 sets of 12

  • Farmer’s carries- 4 sets back/forth

  • Dumbbell shoulder press- 3 sets of 12

  • Lat pulldown- 3 sets of 12

  • 15 minute ABS