12-31-23
Sleep 2230-0700 8.5 hours
Last workout of 2023 and it was great, didn’t seem to lose too much strength through covid. Feeling good to back at it full time.
All caloric intake is from 12pm-6pm
Diet
Lunch
Pork Tenderloin- 360g
514cal 0g carb 19.3g fat 77.1g protein
Avocado Spread- 150g
242cal 12g carb 22.5g fat 3g protein
Broccoli steamed- 160g
54cal 10.6g carb .6g fat 4.5g protein
Pineapple Chunks- 160g
80cal 20.8g carb .2g fat .8g protein
Lunch Macros
890cal 43g carb 42g fat 85g protein
Snack
Pork Carnitas Wrap
366cal 25g carb 23g fat 24g protein
Dinner
Pork Tenderloin- 360g
514cal 0g carb 19.3g fat 77.1g protein
Avocado Spread- 150g
242cal 12g carb 22.5g fat 3g protein
Broccoli steamed- 160g
54cal 10.6g carb .6g fat 4.5g protein
Pineapple Chunks- 160g
80cal 20.8g carb .2g fat .8g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner Macros
890cal 70.5g carb 42g fat 105g 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
2581cal 139g carb 134g fat 214g protein
Exercise- Push+Core LA Fit afternoon
Cardio Tread 35m Avg HR 121
Weight training 30sets 1hr6m Avg HR 125
Conv Chest Press 100x20,20,15
Seated Dips 120x20,20,16
Mac Overhead Press 50x12x3
Decline Cable Fly 45x12x3
Rope over ext 32.5x15x3
Mach Lat Raise 80x15x3
Pec Deck 115x15x3
Mach Crunch 100x20x3
Mach Obs 110x20x3
Mach Back ext 70x20x3
Sauna 30m Avg HR 126
In sauna Stomach Vac 10x30secs