October 8, 2024

• Breakfast:

  • Eggs: 200 cal, <1 net carb, 14g protein, 15g fat

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

• Lunch:

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

  • Beef stick: 120 cal, 2 net carb, 6g protein, 10g fat

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

• Dinner:

  • Roasted chicken breast and cheese wrap: 290 cal, 2 net carb, 24g protein, 19g 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

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

Totals: 1,345 calories, 18 net carb, 108g protein, 85.8g fat

Activity:

• Steps: 11,063

• Active calories burned: 723

• Workout: BACK, BICEP, FOREARMS

  • Dumbbell shrug- 4 sets of 12

  • Alternating hammer curl- 3 sets: 12, 12, until failure

  • Bottom-up kettlebell- 3 sets of 12

  • Farmer’s carries- 4 sets back/forth

  • Dumbbell shoulder press- 3 sets of 12

  • Lat pulldown- 3 sets of 12

  • 15 minute ABS