October 5, 2024

• Breakfast:

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

  • Greek Yogurt: 90 cal, 5 net carbs, 11g protein, 2.5g fat

• Lunch:

  • 2 hamburger patties: 416 cal, 0g carb, 39.7g protein, 27.4g fat

  • Cheese slices: 110 cal, <1 net carb, 6g protein, 9g fat

  • Pickles: 0 cal, <1 net carb, 0g protein, 0g 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: 120 cal, 2 net carb, 6g protein, 10g fat

• Sugar free chocolate pudding: 70 cal, 4 net carb, 1g protein, 3.5g fat

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

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

Totals: 1,451 calories, 20 net carb, 125.7g protein, 89.9g fat

Activity:

• Steps: 10,016

• Active calories burned: 872

• Workout: BACK, BICEP, FOREARMS

  • Reverse curl- 2 sets of 12, 2 sets of 10

  • Back extensions- 4 sets of 12

  • Alternating dumbbell row- 3 sets of 12

  • Row- 4 sets of 12

  • Zottman Curl- 3 sets of 12

  • Reverse Grip row- 3 sets of 12

  • Abdominal Crunches- 3 sets of 15