diet is good bro
Thanks brother man
(APRIL 12, 2023) - WEEK 17 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT B
Workout B:
- Lat Pulldown: 3x7 - 312 Ib (1RM), W: 280 Ib (90% of 1RM)
- Dumbbell Bench Press: 3x7 - 171 Ib (1RM), W: 153 Ib (90% of 1RM)
- Sled Leg Press: 3x7 - 812 Ib (1RM), W: 730 Ib (90% of 1RM)
- Dumbbell Shoulder Press: 3x7 - 132 (1RM), W: 118 Ib (90% of 1RM)
- Power Clean: 2x7 - 336 Ib (1RM), W: 302 Ib (90% of 1RM)
NUTRITION:
Breakfast (7 AM) - Whole Grain Bread + Spinach Omelette
- 6 Slices - Whole Grain Bread
- 2 Tbsp - Peanut Butter
- 6 Eggs (whole)
- 5 Eggs (White)
- 3 Cups - Spinach
- 1 Cup - Tomatoes (chopped)
- 1 Cup - Green beans
- ¼ Cup - Mushrooms
- ¼ Cup - Sunflower/Flax seeds
- 2 Sps - Chopped Onions
- 1 - Orange
- 1 - Apple
Mid-Morning (10 AM) - OatMeal
- 150g - Oats
- 120g - Almonds
- 120g - Walnuts
- ¼ Cup - Flax seed
- ¼ Cup - Chia seeds
- 2 Scoops - Whey Isolate Protein
- 80g - Blueberries
- ¼ - Watermelon
- 2 Tbsp - Cinnamon
- 2 Tbsp - Peanut Butter
- 4 - Bananas
SNACK - 2 Scoop - Greek Yogurt + Dried Fruit
Lunch (1PM) - Sweet Potato + Grilled Chicken + Broccoli
- 4 - Boiled Sweet Potatoes
- 2 Cup - Broccoli
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Cup - Zucchini
- 450g - Grilled Chicken
- 1 Cup - Cucumber
- 3 Tbsp - Olive Oil
- 2 Tbsp - Avocado Oil
- ½ Cup - Tomato Sauce
- 1 Cup - Black beans
Pre-workout (2 PM)
- 1 Cup - Black Coffee
Post-workout (5:30 PM)
- 10g - Creatine Monohydrate
- 2 Scoop - Whey Blend
Dinner (7 PM) - Brown Rice + Turkey Breasts
- 150g - Cooked Brown Rice
- 450g - Turkey Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
Next log update - Friday, 14, stay safe brothers
Workout B:
- Lat Pulldown: 3x7 - 312 Ib (1RM), W: 280 Ib (90% of 1RM)
- Dumbbell Bench Press: 3x7 - 171 Ib (1RM), W: 153 Ib (90% of 1RM)
- Sled Leg Press: 3x7 - 812 Ib (1RM), W: 730 Ib (90% of 1RM)
- Dumbbell Shoulder Press: 3x7 - 132 (1RM), W: 118 Ib (90% of 1RM)
- Power Clean: 2x7 - 336 Ib (1RM), W: 302 Ib (90% of 1RM)
NUTRITION:
Breakfast (7 AM) - Whole Grain Bread + Spinach Omelette
- 6 Slices - Whole Grain Bread
- 2 Tbsp - Peanut Butter
- 6 Eggs (whole)
- 5 Eggs (White)
- 3 Cups - Spinach
- 1 Cup - Tomatoes (chopped)
- 1 Cup - Green beans
- ¼ Cup - Mushrooms
- ¼ Cup - Sunflower/Flax seeds
- 2 Sps - Chopped Onions
- 1 - Orange
- 1 - Apple
Mid-Morning (10 AM) - OatMeal
- 150g - Oats
- 120g - Almonds
- 120g - Walnuts
- ¼ Cup - Flax seed
- ¼ Cup - Chia seeds
- 2 Scoops - Whey Isolate Protein
- 80g - Blueberries
- ¼ - Watermelon
- 2 Tbsp - Cinnamon
- 2 Tbsp - Peanut Butter
- 4 - Bananas
SNACK - 2 Scoop - Greek Yogurt + Dried Fruit
Lunch (1PM) - Sweet Potato + Grilled Chicken + Broccoli
- 4 - Boiled Sweet Potatoes
- 2 Cup - Broccoli
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Cup - Zucchini
- 450g - Grilled Chicken
- 1 Cup - Cucumber
- 3 Tbsp - Olive Oil
- 2 Tbsp - Avocado Oil
- ½ Cup - Tomato Sauce
- 1 Cup - Black beans
Pre-workout (2 PM)
- 1 Cup - Black Coffee
Post-workout (5:30 PM)
- 10g - Creatine Monohydrate
- 2 Scoop - Whey Blend
Dinner (7 PM) - Brown Rice + Turkey Breasts
- 150g - Cooked Brown Rice
- 450g - Turkey Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
Next log update - Friday, 14, stay safe brothers
that is a lot of food lol
@DjuriEggink power hit right there
APPROVED LOG
your diet is locked bro
Love the detailed updates
(APRIL 14, 2023) - WEEK 18 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT A
Workout A:
- Bent-Over Row: 3x7 - 323 Ib (1RM), W: 290 Ib (90% of 1RM)
- Bench Press: 3x7 - 353 Ib (1RM), W: 317 Ib (90% of 1RM)
- Back Squat: 3x7 - 483 Ib (1RM), W: 434 Ib (90% of 1RM)
- Overhead Shoulder Press: 3x7 - 248 Ib (1RM), W: 223 Ib (90% of 1RM)
- Deadlift: 3x7 - 524 Ib (1RM), W: 471 Ib (90% of 1RM)
NUTRITION:
Meal 1: (8 AM)
- 6 - Eggs
- 5 - Egg Whites
- 4 Slices Whole Wheat Bread
- 1 Cup - Baked Beans
- 4 links - Sausages
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 150g - Cashew
- 150g - Walnuts
- 120g - Almonds
- ½ Cup - Kidney beans
Meal 2: (10 AM)
- 4 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 1 ½ Tbsp - Avocado Oil
- 2 Cup - Green Salad
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- ½ Cup - Green beans
Pre-workout (11 AM)
- 2 Scoops - Concentrated Protein Powder
Post-workout (2:30 PM)
- 2 Scoops - Protein Powder
- 2 Scoops - Waxy Maize
Greek Yogurt + Fruit Snack (5 PM)
- 3 scoop - Greek yogurt
- 1 ½ Cup - Blueberries
- 120g - Hazelnuts
- 120g - Pecans
Meal 3: (7 PM)
- 150g - Brown Rice (Cooked)
- 400g - Chicken Breasts
- 350g - Sirloin steak
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 2 Cup - Zucchini
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- 1 Cup - Green Peas
Have a great weekend, see you on Monday, April 17, until then, stay safe
Workout A:
- Bent-Over Row: 3x7 - 323 Ib (1RM), W: 290 Ib (90% of 1RM)
- Bench Press: 3x7 - 353 Ib (1RM), W: 317 Ib (90% of 1RM)
- Back Squat: 3x7 - 483 Ib (1RM), W: 434 Ib (90% of 1RM)
- Overhead Shoulder Press: 3x7 - 248 Ib (1RM), W: 223 Ib (90% of 1RM)
- Deadlift: 3x7 - 524 Ib (1RM), W: 471 Ib (90% of 1RM)
NUTRITION:
Meal 1: (8 AM)
- 6 - Eggs
- 5 - Egg Whites
- 4 Slices Whole Wheat Bread
- 1 Cup - Baked Beans
- 4 links - Sausages
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 150g - Cashew
- 150g - Walnuts
- 120g - Almonds
- ½ Cup - Kidney beans
Meal 2: (10 AM)
- 4 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 1 ½ Tbsp - Avocado Oil
- 2 Cup - Green Salad
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- ½ Cup - Green beans
Pre-workout (11 AM)
- 2 Scoops - Concentrated Protein Powder
Post-workout (2:30 PM)
- 2 Scoops - Protein Powder
- 2 Scoops - Waxy Maize
Greek Yogurt + Fruit Snack (5 PM)
- 3 scoop - Greek yogurt
- 1 ½ Cup - Blueberries
- 120g - Hazelnuts
- 120g - Pecans
Meal 3: (7 PM)
- 150g - Brown Rice (Cooked)
- 400g - Chicken Breasts
- 350g - Sirloin steak
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 2 Cup - Zucchini
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- 1 Cup - Green Peas
Have a great weekend, see you on Monday, April 17, until then, stay safe
Yes brother
Lol eating into my income as well
Thank you brother man
Brother man my regards
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