October 2, 2024

• Breakfast:

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

  • Sharp cheddar-jack cheese stick: 80 cal, 0 net carb, 5g protein, 7g fat

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

• Lunch:

  • Salad(romaine blend, cheddar cheese, hard boiled egg, chicken): 160 cal, 1 net carb, 17g protein, 8.5g 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 x 2: 240 cal, 4 net carb, 12g protein, 20g fat

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

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

Totals: 1185 calories, 17.5 net carb, 115g protein, 82g fat

Activity:

• Steps: 10,365

• Active calories burned: 872+

• Workout: LEGS

  • Reverse lunge- 3 sets of 8

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

  • RDL- 3 sets of 12

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

  • Fire hydrant- 3 sets of 15

  • Glute extensions- 3 sets of 8

  • Hammy walkouts- 3 sets of 12