Approved Log DaJosh Workout Log

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 230 lbs
- 4 sets of 15 reps

2. Overhead Press (Barbell)
- Weight: 160 lbs
- 4 sets of 15 reps

3. Incline Dumbbell Press
- Weight: 60 lbs each dumbbell
- 3 sets of 15 reps

4. Triceps Dips
- Weight: Bodyweight + 85 lbs
- 3 sets of 15 reps

5. Lateral Raises (Dumbbells)
- Weight: 95 lbs each dumbbell
- 3 sets of 15 reps

6. Lateral Raises (Dumbbells)
- Weight: 95 lbs each dumbbell
- 3 sets of 15 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