Update great day;
Macros:
171g protein
fat 100g
Carbs 120g
Breakfast Post lift session:
3 boiled eggs
tbl spoon mayo
orange celcius
banana
Protein shake 30g
Snack:
3 boiled eggs
tbls spoon mayo
Lunch:
12 oz beef with sloppy joe mix
Dinner:
Protein shake 30g
Spaghetti 4oz
Meat sauce 3oz
4meatballs
2cups italian sausage
Water:
145oz
Chest-Triceps Day
Workout session one:
30min cardio
smith machine inclune bench
4sets at 135lbs 15 reps
Incline press machine
4 sets 30lbs 15 reps
Cable pec Flies
4 sets 15 lbs 20 reps
cable pec raises
4sets 10lbs 15 reps
Cable over head tri extension
4 sets 30lbs 20 reps
Assisted dips
4 sets 15-20 reps
Second Session:
20min cardio
quick tri warm up with various cable tricep light weight
over head cable push down triceps
60lbs 12 reps
50lbs 15 reps
Dumbell skull crusher
45lbs 10 reps
45lbs 12reps
35lbs 17 reps x2
lateral leg raises
3 sets 25reps