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95 lb total or 43kg (both), that's 47,5 lb or 21,5 kg either side.
Approved Log DaJosh Workout Log
- Thread starter DaJosh
- Start date
Day 2: Pull (Back, Biceps)
1. Deadlift
- Weight: 290 lbs
- 4 sets of 20 reps
2. Pull-ups
- Weight: Bodyweight
- 4 sets of 20 reps
3. Bent-Over Barbell Rows
- Weight: 200 lbs
- 4 sets of 20 reps
4. Dumbbell Hammer Curls
- Weight: 95 lbs each dumbbell
- 3 sets of 20 reps
5. Face Pulls (Cable)
- Weight: 100 lbs
- 3 sets of 20 reps
Meal 1: High-Protein Breakfast = 700 kcal - 50g protein
Scrambled Eggs & Oats
4 whole eggs + 2 egg whites = 34g protein
1/2 cup oats with 1 tbsp peanut butter & berries = 10g protein
1 cup black coffee or green tea
Meal 2: Mid-Morning Snack = 450 kcal - 35g protein
Protein Smoothie
1 scoop whey protein = 25g protein
1 banana + 1 tbsp almond butter
1 cup almond milk
Meal 3: Lunch = 750 kcal - 55g protein
Grilled Chicken & Rice Bowl
6 oz grilled chicken breast = 50g protein
1 cup cooked jasmine rice
1/2 avocado & mixed greens
Olive oil dressing
Meal 4: Pre-Workout Snack = 400 kcal - 30g protein
Greek Yogurt & Nut Butter
1 cup Greek yogurt = 20g protein
1 tbsp almond butter
1/2 banana
Meal 5: Post-Workout Meal = 750 kcal - 60g protein
Steak & Sweet Potato
7 oz sirloin steak = 55g protein
1 medium sweet potato
1 cup steamed broccoli
Meal 6: Evening Snack = 450 kcal - 30g protein
Cottage Cheese & Nuts
1 cup cottage cheese = 28g protein
1 tbsp walnuts
1/2 tbsp honey
1. Deadlift
- Weight: 290 lbs
- 4 sets of 20 reps
2. Pull-ups
- Weight: Bodyweight
- 4 sets of 20 reps
3. Bent-Over Barbell Rows
- Weight: 200 lbs
- 4 sets of 20 reps
4. Dumbbell Hammer Curls
- Weight: 95 lbs each dumbbell
- 3 sets of 20 reps
5. Face Pulls (Cable)
- Weight: 100 lbs
- 3 sets of 20 reps
Meal 1: High-Protein Breakfast = 700 kcal - 50g protein
Scrambled Eggs & Oats
4 whole eggs + 2 egg whites = 34g protein
1/2 cup oats with 1 tbsp peanut butter & berries = 10g protein
1 cup black coffee or green tea
Meal 2: Mid-Morning Snack = 450 kcal - 35g protein
Protein Smoothie
1 scoop whey protein = 25g protein
1 banana + 1 tbsp almond butter
1 cup almond milk
Meal 3: Lunch = 750 kcal - 55g protein
Grilled Chicken & Rice Bowl
6 oz grilled chicken breast = 50g protein
1 cup cooked jasmine rice
1/2 avocado & mixed greens
Olive oil dressing
Meal 4: Pre-Workout Snack = 400 kcal - 30g protein
Greek Yogurt & Nut Butter
1 cup Greek yogurt = 20g protein
1 tbsp almond butter
1/2 banana
Meal 5: Post-Workout Meal = 750 kcal - 60g protein
Steak & Sweet Potato
7 oz sirloin steak = 55g protein
1 medium sweet potato
1 cup steamed broccoli
Meal 6: Evening Snack = 450 kcal - 30g protein
Cottage Cheese & Nuts
1 cup cottage cheese = 28g protein
1 tbsp walnuts
1/2 tbsp honey
@DaJosh Proud of you, man, your consistency is amazing. I can't believe this log is already to 100 pages.
Ok
That makes more sense.
@DaJosh you are looking solid on this food! all clean food and all natural. you gotta love it all !
This is a very strong nutrition profile that you're putting together. I like how you lay out the different amounts of protein per meal. I think it's perfect to be honest with you.
@DaJosh
@DaJosh awesome work right here!!
i love the different meals you are doing. 6 solid meals is a lot. you are getting in a lot of FOOD!
@DaJosh
