October 3, 2024

• Breakfast:

  • Eggs: 100 cal, 0 net carb, 7g protein, 7.5g fat

  • Sausage links x 2: 70 cal, 0 net carb, 7g protein, 5g fat

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

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

• Lunch:

  • Grilled Chicken: 140 cal, 0 net carb, 23g protein, 5g fat

  • Sliced cucumber: 0 cal, .5 net carb, 0g protein, 0g fat

  • Pickles: 0 cal, less than 1g net carb, 0g protein, 0g fat

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

• Snack

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

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

• Dinner:

  • Corn on the cob: 45 calories, 10 net carb, 2g protein, 0g fat

  • Butter(for corn): 100 calories, 0 net carb, 0g protein, 12g fat

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

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

  • dunkies(keto oreos): 100 cal, 3 net carb, 2g protein, 8g fat

Totals: 1,235 cal, 20 net carb, 124 g protein, 73.5g fat

Activity:

• Steps: 10,609

• Active calories burned: 917

• Workout: CHEST/SHOULDER/TRICEPS

  • Dumbbell tricep kickbacks- 3 sets of 12

  • Push-ups- 3 sets of 8

  • Reverse flys- 3 sets of 12

  • Upright row- 3 sets of 10

  • Bench press- 2 sets of 10, 2 sets of 8, 1 set of 6

  • Inverted rows- 3 sets of 8