October 15, 2024

• Breakfast:

  • Pork sausage links x2: 200 cal, 0 net carb, 7g protein, 19g fat

• Lunch:

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

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

• Dinner:

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

  • Pickle: 0 cal, <1 net carb, 0g protein, 0g fat

• Dessert:

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

  • Dunkie: 50 cal, 1.5 net carb, 1g protein, 4g fat

Totals: 1,580 calories, 15.5 net carbs, 98 g protein, 117.5g fat

Activity: 

• Steps: 12,068

• Active calories burned: 1034

• Workout: LEGS

  • Leg press- 2 sets of 12, 10, failure

  • One leg leg press- 3 sets of 12

  • Leg extension- 2 sets of 12, 2 sets of 10

  • Hip thrust- 3 sets of 10

  • Rotary calf- 3 sets of 12

  • Seated leg curl- 4 sets of 12

  • Prone leg curl- 3 sets of 12

  • Straight leg kickbacks- 3 sets of 15