That's a good layout but your diet. Can you export it in text?
images hard to see would be good to see the text
images hard to see would be good to see the text
Heres this weeks diet in text form:
Breakfast at 10:30am:
4 hard boiled eggs
2tbsp mayonnaise
2 tuna pouches 2.5oz
(made into a salad all together)
Lunch 12:30-1pm:
2tbsp of peanut butter crunchy
2 chicken thighs
0.5 cups grape tomorrow
1cup green beans
1protein bar Fit crunch
sprite Zero
Dinner 5:45pm:
2 chicken thighs
0.5cups grape tomatoes
1cup green beans
Snacks: about 10-20 salted almonds
Post workout:
2 scoops of whey protein shake with milk
about 60g of total protein.
Carbs about 50-100g/day (more towards the 50g)
Fat about 90g-100g/day
protein 180-220g /day
This the diet for this whole week keeping it the same. The macros vary a bit due to a bit larger portions of meal or a bit more of healthy snacks.
Thanks everyone.
Breakfast at 10:30am:
4 hard boiled eggs
2tbsp mayonnaise
2 tuna pouches 2.5oz
(made into a salad all together)
Lunch 12:30-1pm:
2tbsp of peanut butter crunchy
2 chicken thighs
0.5 cups grape tomorrow
1cup green beans
1protein bar Fit crunch
sprite Zero
Dinner 5:45pm:
2 chicken thighs
0.5cups grape tomatoes
1cup green beans
Snacks: about 10-20 salted almonds
Post workout:
2 scoops of whey protein shake with milk
about 60g of total protein.
Carbs about 50-100g/day (more towards the 50g)
Fat about 90g-100g/day
protein 180-220g /day
This the diet for this whole week keeping it the same. The macros vary a bit due to a bit larger portions of meal or a bit more of healthy snacks.
Thanks everyone.
Very nice update
---legs---
15min Cardio
10min Stretch
Leg extension machine
(4sets) 150lbs x 12 reps
Leg Press Machine
(4sets) 210lbs x 15 reps
Seated leg Curl
(4sets) 80lbs x 20
squat rack
(4sets)135lbs x 12 reps
Squat rack calf lifts
(4sets) 135lbs x 25 reps
Hip Adduction machine
(4sets) 100lbs x 25 reps
Hip Abduction Machine
(4sets) 60lbs x 25 reps
Laying Ab crunch machine
(2sets) x 35 reps
Sitting ab crunch machine
(2sets) 90lbs x 35 reps
Same diet for remainder of week as above
today water intake a bit higher at 135.2 oz
15min Cardio
10min Stretch
Leg extension machine
(4sets) 150lbs x 12 reps
Leg Press Machine
(4sets) 210lbs x 15 reps
Seated leg Curl
(4sets) 80lbs x 20
squat rack
(4sets)135lbs x 12 reps
Squat rack calf lifts
(4sets) 135lbs x 25 reps
Hip Adduction machine
(4sets) 100lbs x 25 reps
Hip Abduction Machine
(4sets) 60lbs x 25 reps
Laying Ab crunch machine
(2sets) x 35 reps
Sitting ab crunch machine
(2sets) 90lbs x 35 reps
Same diet for remainder of week as above
today water intake a bit higher at 135.2 oz
@Maxrep keep these updates coming and up the water intake
Gallon is good but I read 13.5 oz like @BigArms42 I bet, closer reading i see you're good with water too
diet not changing why?
My update on last few days of lifiting:
----chest----
4-7-23
10 min cardio
5min stretch
incline bench
(1set) 135lbs x 15
(3sets) 135lbs x 12
Decline bench
(4sets) 135lbs x 15
Lower cable fly
(4sets) 15lbs x 15
Upper Cable Fly
(4sets) 20lbs x 15
Extended arm ab push
(4sets) 70lbs x 30
---shoulders--
4-8-23
15 min cardio
10min stretch
Seated shoulder Db press
(4sets) 45 lbs x 15
Seated Db lateral raises
(4sets) 20 lbs x 15
Cable one hand lateral raises
(4sets) 20lbs x 15
Cable straight bar front raises
(4sets) 40lbs x 12
Db Shrugs
(4sets) 55lbs x 20
Db Side lean(abs)
(4sets) 55lbs x 20
--arms--
4-10-23
15min cardio
10min stretch
cable curved bar curls
(1set) 55lbs x 15
(3sets) 62.5 lbs x 10
Cable rope curls
(4sets) 40lbs x 10
Cable one hand curls
(4sets) 20lbs x 12
Cable rope tri extensions
(1set) 40lbs x 15
(3sets) 47.5 x 12
Cable straight bar over head ext
(4sets) 47.5 lbs x 15
cable Straight bar Under grip ext
(4sets) 40lbs x 15
Laying down straight leg raises
(2sets) x 30
Medicine ball side touches
(2sets) x 50
Plank holds
(2sets) 1min each
Diet has stayed pretty much the same as stated above comments. Only difference today dinner was 8 oz steak instead.
Water intake increased a little bit
135-140oz of water/day
----chest----
4-7-23
10 min cardio
5min stretch
incline bench
(1set) 135lbs x 15
(3sets) 135lbs x 12
Decline bench
(4sets) 135lbs x 15
Lower cable fly
(4sets) 15lbs x 15
Upper Cable Fly
(4sets) 20lbs x 15
Extended arm ab push
(4sets) 70lbs x 30
---shoulders--
4-8-23
15 min cardio
10min stretch
Seated shoulder Db press
(4sets) 45 lbs x 15
Seated Db lateral raises
(4sets) 20 lbs x 15
Cable one hand lateral raises
(4sets) 20lbs x 15
Cable straight bar front raises
(4sets) 40lbs x 12
Db Shrugs
(4sets) 55lbs x 20
Db Side lean(abs)
(4sets) 55lbs x 20
--arms--
4-10-23
15min cardio
10min stretch
cable curved bar curls
(1set) 55lbs x 15
(3sets) 62.5 lbs x 10
Cable rope curls
(4sets) 40lbs x 10
Cable one hand curls
(4sets) 20lbs x 12
Cable rope tri extensions
(1set) 40lbs x 15
(3sets) 47.5 x 12
Cable straight bar over head ext
(4sets) 47.5 lbs x 15
cable Straight bar Under grip ext
(4sets) 40lbs x 15
Laying down straight leg raises
(2sets) x 30
Medicine ball side touches
(2sets) x 50
Plank holds
(2sets) 1min each
Diet has stayed pretty much the same as stated above comments. Only difference today dinner was 8 oz steak instead.
Water intake increased a little bit
135-140oz of water/day
bro good job
APPROVED LOG
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