October 11, 2024

• Breakfast:

  • Protein bar: 190 cal, 5 net carb, 16g protein, 8g fat

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

• Lunch:

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

  • Babybel cheese: 70 cal, 0 net carb, 4g protein, 5g 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

• Dinner:

  • Salami and cheese wrap: 360 cal, <1 net carb, 20g protein, 28g fat

  • Lemon wafer: 120 cal, 4 net carb, 0g protein, 10g fat

  • Babybel cheese: 70 cal, 0 net carb, 4g protein, 5g fat

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

Totals: 1,540 cal, 21 net carb, 110g protein, 101.5g fat

Activity:

• Steps: 11,516

• Active calories burned: 1,097

• Workout: BACK, BICEP, FOREARMS

  • Reverse curl- 2 sets of 12, 2 sets of 10

  • Back extensions- 4 sets of 12

  • Alternating dumbbell row- 3 sets of 12

  • Row- 3 sets of 12

  • Zottman Curl- 3 sets of 12

  • Cable row- 3 sets of 12

  • Pulldown- 3 sets of 12

  • Stairmaster- 10 minutes