03-10-24
Sorry it has been so long since I have made a post, had a lot of work to catch up on after Covid, but I’m all caught up now and can focus back on here. Good push day today and even got a nice evening walk in with the wife.
Sleep 2100-0800 11 hours
All caloric intake is from 12pm-6pm
Diet
Lunch
8oz Venison Sausage
416cal 0g Carb 16g fat 56g protein
150g Avocado Spread
242cal 12g carb 22.5g fat 3g protein
160g Broccoli steamed
54cal 10.6g carb .6g fat 4.5g protein
160g Pineapple
80cal 20.8g carb .2g fat .8g protein
Lunch Macros
792cal 43.4g carb 39.3g fat 64.3g protein
Snack
8oz Venison Sausage
416cal 0g Carb 16g fat 56g protein
Ole Spinach and Herb Large Wrap
80cal 24g carb 2g fat 8g protein
Snack Macros
496cal 24g carb (18 fib) 18g fat 64g protein
Dinner
330g Pork Tenderloin
471cal 0g carb 17.7g fat 70.7g protein
150g Avocado Spread
242cal 12g carb 22.5g fat 3g protein
160g Broccoli
54cal 10.6g carb .6g fat 4.5g 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
1047cal 70.9g carb 40.9g fat 99g 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
2690cal 148.3 carb 132.4g fat 227.3g protein
Exercise - Push+core (Snap Fit)
(weight/reps/sets)
Fasted Cardio treadmill 65mins avg hr 125
Weight Training avg HR 113
Mach chest press 125x12x3
Assisted dips -100x15x3
Mach Overhead press 70x12x3
Pec deck fly 185x12x2 200x12
Over ext ropes 75x15x3
Cable Lat raise 15x12x3
Decline Cable Fly 90x12x3
Cable Front Raise 45x12x3
Hanging leg raises BWx12x3
Incline Crunch BWx15x3
Mach Back Ext 110x25x3
Evening walk 4mph 3mi 45mins