Day 10 monday
Checked weight this morning 137.8
Morning jog at 6:30 am
Breakfast
100g Oatmeal with 1 banana, Blueberries and
Walnuts
Greek yogurt 1/2 cup
= 725 calories(92g carbs,29g protein,26g protein)
Hang clean 3x6 135 (olympic)
Bench press 3x6. 170 (surprised I was able to do it , took all i had)(definitly can pr)(old set was 3x6 with 165)
Bench block press ( was gonna try chains or maybe bands) 185 3x3
Shoulder press dumbells(assesory stability) 3x6 with 50 pound dumbell
Skull crushers( assesory)
3x8 75
2x6 95
Lunch
Skinless chicken thighs 8oz
Red kidney beans 0.5 cup
Mashed potatoes = 594 calories (58g protein,55g protein,18g fat)
Did a 10k
Definitely feel like their some extra weight on me . Was able to complete it about in my average time But definitely felt a tiny bit harder. Could just be a bad day.
Snack:
Protein shake(12oz milk, 1 scoop protein powder)
=359 calories(14g carbs,44g protein,14g fat)
Dinner
Chicken salad
4 pieces chicken tender
2 whole eggs
Flax oil 1 tbsp
1 whole Lemon
2 cup Lettuce
= 698 calories(10g carbs,67g protein,43g fat)
Extra small meal
2 piece chicken tender
2 whole egg
1 cheddar stick
= 376 calories(2 g carbs,45g protein,20g fat)
Total calories =2740
Macros = 180g carbs,239g protein,120g fat
Think the strength is coming. I think their might be alot of water. Retention because I was 133.6 on saturday( kind of crazy) (138.8 sunday) and 137.6 today.
Haven't been drinking alot of water recently though. (Could be food also but I eat pretty calorie dense foods so I'm not sure)