01-24-24
Great Pull Day today diet staying the same and no I didn’t take pics of the food again, sorry. Never done the whole social media thing so don’t understand the pics sharing stuff. Gonna be flooded in for a couple days, after tonight’s rain we will probably have gotten 15 inches in the last 3 days, south Texas is very wet at the moment. But I’ll get more logs up as soon as I can get out again, probably Friday or Sunday.
Sleep 2100-0600 9hours
All caloric intake is from 12pm-6pm
Diet
Lunch
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
Lunch Macros
847cal 43.4g carb 40.9g fat 79g protein
Snack
Pork Carnitas Wrap
420cal 33g carb 24.5g fat 34g 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
2550cal 147g carb 52g fib 131g fat 212g protein
Exercise- Pull+Core LA Fitness
Fasted Cardio Tread 50m avg HR 122
Weight training 30 Sets Avg HR 121
Asst pull-up -100x15x3
Asst dead hang -100x45sX3
Decline Cable Fly 50x15x3
Cable Single arm pullover 15x15x3
Facepull 52.5x15x3
Cable Bar Curl 42.5x15.15,15,12
rev pec deck 100x15x2 110x15
Diverging lat Pulldown 110x12x3
Mach row 95x12x3
Mach Crunch 100x20x3
Sauna 30mins avg HR 1315
In Sauna Vacs 10x30secs