October 12, 2024

• Breakfast:

  • Omlet: 240 cal, <1 g net carb, 17g protein, 18g fat

• Lunch:

  • Mini Salami and cheese wrap: 225 cal, <1 g net carb, 12g protein, 18.5g fat

  • Cheese stick: 80 cal, 0 net carb, 5g protein, 7g 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

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

• Dinner:

  • Mini Salami and cheese wrap: 225 cal, <1 g net carb, 12g protein, 18.5g fat

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

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

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

  • Pickles x 2: 0 cal, <1 net carb, 0g protein, 0g fat

• Dessert:

  • Carb Smart Ice Cream: 100 cal, 4 net carb, 2g protein, 6g fat

Totals: 1,500 cal, 18 net carb, 94g protein, 109.5g fat

Activity:

• Steps: 13,120

• Active calories burned: 973

• Workout: LEGS

  • 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