November 4, 2024

• Breakfast: 

  • Bacon: 130 cal, 0 net carb, 9g protein, 10g fat

  • French toast: 210 cal, 23 net carb, 12g protein, 7g fat

• Lunch:

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

  • Chicken/Cheese wrap: 185 cal, 3 net carb, 20g protein, 13.5g fat

  • Pistachios: 85 cal, 2.5 net carb, 3g protein, 7g fat

  • Cheez-its: 50 cal, 5.5 net carb, 1g protein, 2.6g fat

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

  • Hershey’s nugget- 50 cal, 6 net carb, 0.7g protein, 3g fat

• Dinner:

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

  • Milk: 120 cal, 6 net carb, 13g protein, 4.5g fat

  • Frosted flakes: 285 cal, 70 net carb, 4.4g protein, 0g fat

Totals: 1,415 cal, 119 net carb, 85.1g protein, 62.1g fat

Activity:

• Steps: 10,247

• Active calories burned: 743

• Workout: BICEP/BACK/SHOULDER/TRICEP/CHEST

  • Tricep push down- 10, 10, 6, 6

  • Tricep kickbacks- 3 sets of 12

  • front/lateral raise- 3 sets of 12

  • Row- 10, 10, 6, 6, 4

  • Bicep curl- 3 sets of 8

  • Pulldown- 3 sets of 8

  • Reverse grip row- 8, 8, 6, 6

  • Push-ups- 3 sets of 8

  • Bench press: 10, 10, 8, 6, 6, 4