02-04-24
Did a little running today on the treadmill so that’s why the avg HR is a bit higher than my normal cardio HR. Have a Trail 5k in July than I need to condition my sheens for.
My fasting was quite a bit longer than normal as I got a migraine on Saturday and ended up puking everything up around 3pm on Saturday and didn’t eat again until 2pm Sunday so almost 24 hours of just water and diet caffeine free soda.
Sleep 2000-0630 10.5 hours
All caloric intake is from 12pm-6pm
Diet
Lunch
Chipotle Steak Bowl
855cal 63g carb 49g fat 39g protein
Second Lunch
10oz skinless chicken breast
311cal 0g carb 2.2g fat 73.3g protein
160g Broccoli
54cal 10.6g carb .6g fat 4.5g protein
150g Avocado Spread
242cal 12g carb 22.5g fat 3g protein
Second Lunch Macros
607cal 22.6g carb 25.3g fat 80.8g protein
Dinner
10oz skinless chicken breast
311cal 0g carb 2.2g fat 73.3g protein
160g Broccoli
54cal 10.6g carb .6g fat 4.5g protein
150g Avocado Spread
242cal 12g carb 22.5g fat 3g protein
160g Pineapple
80cal 20.8g carb .2g fat .8g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner Macros
887cal 70.9g carb 25.5g fat 101.6g protein
Fatty acid supps
Fish oil 80cal 8g fat
Lecithin 40cal 4g fat
CLA 40cal 3.2g fat .7g protein
Pumpkin oil 18cal 2g fat
Total Omega liquid 2tbsp 120cal 10g carb 9g fat
Cod liver oil 1tbsp 137cal 0g carb 15.2g fat
Pre/Post/EFAs macros
355cal 10g carb 34.2g fat 0g protein
Day macros
2704cal 166g carb 40fib 134g fat 221g protein
Exercise- Push+Core La Fitness
Cardio Treadmill 50m achieved HR 141
Weight Training 1h20m 36 sets avg HR 123
Mach chest press 150x15,12,10
Mach seated dips 155x15,13,11
Mach Overhead press 90x8 75x8,8
Pec deck fly 150x15x3
Overhead ext ropes 35x15x3
Mach Lat raise 100x15x3
Decline Cable Fly 50x12x3
Cable Front Raise 15x15x3
Seated Calves 185x12x3
Dip station Knee raise BWx12x3
Mach Crunch 125x25x3
Mach Back Ext 100x25x3
Sauna 30min Avg HR 134
In sauna vacs 10x30secs