Approved Log DaJosh Workout Log

[zedhed]

Great updates Josh. It's always good to hear from.

don't forget to put some meals up as well.

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 220 lbs
- 4 sets of 20 reps

2. Romanian Deadlift
- Weight: 170 lbs (barbell)
- 4 sets of 20 reps

3. Leg Press
- Weight: 260 lbs
- 3 sets of 20 reps

4. Walking Lunges (Dumbbells)
- Weight: 65 lbs each dumbbell
- 3 sets of 25 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

 

[DaJosh]

Great updates Josh. It's always good to hear from.

don't forget to put some meals up as well.

Appreciate it man thanks

 

[DaJosh]

Bros. this is a champion training
deadlifting is no joke.

Thanks man

 

[DaJosh]

Pushing routine looks really good. Overhead presses on point.

Thanks bro

 

[DaJosh]

Amazing job on the back squat and Romanian deadlift.

This is a great way to train and you won't go wrong.

Appreciate bro

 

[DaJosh]

Great job. Josh, you are doing an amazing job.

The pull-ups are a great compound Exercise.

Appreciate it bro

 

[DaJosh]

Keep up the good work. Bent over rows are perfect.

Thanks bro

 

[DaJosh]

Walking lunges and plank holds, are a fun little exercise to put together.
I like the leg press as well.

Thanks bro

 

[DaJosh]

Face pulls and dumbbell hammer curls are on point.

Nice, pulling routine.

Appreciate it bro

 

[DaJosh]

I got a lot of respect for your training.

You're mixing up body weight exercises would good compound lifting as well

Thanks bro

 

[Jayne Scott]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 220 lbs
- 4 sets of 20 reps

2. Romanian Deadlift
- Weight: 170 lbs (barbell)
- 4 sets of 20 reps

3. Leg Press
- Weight: 260 lbs
- 3 sets of 20 reps

4. Walking Lunges (Dumbbells)
- Weight: 65 lbs each dumbbell
- 3 sets of 25 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

Nice job @DaJosh

 

[DaJosh]

Nice job @DaJosh

Thanks

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 205 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 135 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 35 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 60 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 70 lbs each dumbbell
- 3 sets of 20 reps

 

[ceo]

Bros. You push in these workouts like a maniac. Keep it up.

 

[ROIDDERS]

Tricep dips. Look, fantastic. Along with the lateral. Raises

 

[chesty]

Your workouts are blowing me away.

The volume is perfect, and it's very consistent.

 

[Ulter]

Yes, for sure. You are doing a great job. I love the overhead.

 

[e2]

Just make sure you're warming up your shoulders, really good on a day like that.

You don't want to turn anything.

 

[2Thick]

Don't forget to update us on your meal pictures as well. We want to see what you're eating.

 

[Vadim Fedorov]

I think it's amazing how you're doing incline dumbbell presses and overhead presses back to back.

That's not easy to do, do to lethargy.

 

[wootoom]

I love your training as well.

3 sets with 20 reps on lateral. Raises is no joke.

 

[JasonPriest]

Don't forget to get some meal info

or meal pictures up.

 

[BodyMonster34]

Bro, I want to see some red meat on this.

 

[Quadsweep]

Nice update on the workout session to finish out the week.

That is pretty hardcore.

 

[DaJosh]

Bros. You push in these workouts like a maniac. Keep it up.

 

[DaJosh]

Nice update on the workout session to finish out the week.

That is pretty hardcore.

 

[DaJosh]

Bro, I want to see some red meat on this.

 

[DaJosh]

Don't forget to update us on your meal pictures as well. We want to see what you're eating.

 

[DaJosh]

Just make sure you're warming up your shoulders, really good on a day like that.

You don't want to turn anything.

 

[DaJosh]

Yes, for sure. You are doing a great job. I love the overhead.

 

[DaJosh]

Your workouts are blowing me away.

The volume is perfect, and it's very consistent.

 

[DaJosh]

Tricep dips. Look, fantastic. Along with the lateral. Raises

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 270 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 55 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 180 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 75 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 80 lbs
- 3 sets of 20 reps

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 225 lbs
- 4 sets of 20 reps

2. Romanian Deadlift
- Weight: 175 lbs (barbell)
- 4 sets of 20 reps

3. Leg Press
- Weight: 265 lbs
- 3 sets of 20 reps

4. Walking Lunges (Dumbbells)
- Weight: 70 lbs each dumbbell
- 3 sets of 25 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 205 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 135 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 35 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 60 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 70 lbs each dumbbell
- 3 sets of 20 reps

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 270 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 55 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 180 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 75 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 80 lbs
- 3 sets of 20 reps

(My Daily Macronutrient):
Calories: approx. 3,000 kcal
Protein: approx. 180–200g
Carbs: approx. 300-350g
Fats: approx. 80-100g

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]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 225 lbs
- 4 sets of 20 reps

2. Romanian Deadlift
- Weight: 175 lbs (barbell)
- 4 sets of 20 reps

3. Leg Press
- Weight: 265 lbs
- 3 sets of 20 reps

4. Walking Lunges (Dumbbells)
- Weight: 70 lbs each dumbbell
- 3 sets of 25 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 210 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 140 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 40 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 65 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 75 lbs each dumbbell
- 3 sets of 20 reps

Calories: approx. 3,000 kcal
Protein: approx. 180–200g
Carbs: approx. 300-350g
Fats: approx. 80-100g

Meal 1: High-Protein Breakfast = 700 kcal - 50g protein
Protein Pancakes
1 scoop whey protein = 25g protein
1/2 cup oats
1 tbsp peanut butter
1 whole egg + 2 egg whites

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
Turkey & Sweet Potato Bowl
6 oz lean turkey = 50g protein
1 medium sweet potato
1 cup sautéed green beans

Meal 4: Pre-Workout Snack = 400 kcal - 30g protein
Greek Yogurt & Apple Slices
1 cup Greek yogurt = 20g protein
1/2 apple
1 tbsp almonds

Meal 5: Post-Workout Meal = 750 kcal - 60g protein
Steak & Rice Plate
7 oz sirloin steak = 55g protein
1 cup jasmine rice
1 cup steamed asparagus

Meal 6: Evening Snack = 450 kcal - 30g protein
Cottage Cheese & Nuts
1 cup cottage cheese = 28g protein
1 tbsp walnuts
1/2 tbsp honey

 

[ceo]

Bros. This is definitely some excellent training.
you showing how it is done

 

[Austin316]

Josh. You are the man for sure. Keep it going.

 

[sambee38]

Great job on this walking lunges and planks are amazing for really building the core.

Looking forward to seeing you continue to improve those.

 

[BookerTNY]

70 lbs on the lunges is no joke.
And then you hit the deadlifts like a maniac.

 

[Arabian]

20 repetitions on the deadlifts is amazing. That's great conditioning.

 

[Zyglamail]

Heck of an update, man, I love that you hit the dumbbell press.

also the tricep dips are A+

 

[Shrine]

back/biceps is always on point.

and great job on the deadlifts

 

[caligirl85]

A nice smoothie that you put together and I love that dinner with the steak and sweet potato. Yum!

 

[zedhed]

Keep up the good work, man, leg training, and upper body work, has been fantastic, the whole way.

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 275 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 60 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 185 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 80 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 85 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]

Bros. This is definitely some excellent training.
you showing how it is done

Much obliged bro

 

[DaJosh]

Josh. You are the man for sure. Keep it going.

Much appreciated bruh

 

[DaJosh]

A nice smoothie that you put together and I love that dinner with the steak and sweet potato. Yum!

Thank you

 

[DaJosh]

back/biceps is always on point.

and great job on the deadlifts

Much obliged bruh

 

[DaJosh]

Heck of an update, man, I love that you hit the dumbbell press.

also the tricep dips are A+

Much appreciated bruh

 

[DaJosh]

Great job on this walking lunges and planks are amazing for really building the core.

Looking forward to seeing you continue to improve those.

Much respect bro

 

[DaJosh]

70 lbs on the lunges is no joke.
And then you hit the deadlifts like a maniac.

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 230 lbs
- 4 sets of 20 reps

2. Romanian Deadlift
- Weight: 180 lbs (barbell)
- 4 sets of 20 reps

3. Leg Press
- Weight: 270 lbs
- 3 sets of 20 reps

4. Walking Lunges (Dumbbells)
- Weight: 75 lbs each dumbbell
- 3 sets of 25 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

Meal 1: High-Protein Breakfast = 700 kcal - 50g protein
Egg & Turkey Omelet
3 whole eggs + 3 oz turkey breast = 40g protein
1 slice whole wheat toast
1/2 avocado

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
Beef & Quinoa Bowl
6 oz lean ground beef = 50g protein
1 cup cooked quinoa
1 cup steamed veggies

Meal 4: Pre-Workout Snack = 400 kcal - 30g protein
Cottage Cheese & Banana
1 cup cottage cheese = 28g protein
1 small banana
1 tbsp walnuts

Meal 5: Post-Workout Meal =750 kcal - 60g protein
Salmon & Rice Plate
7 oz grilled salmon = 50g protein
1 cup jasmine rice
1 cup sautéed spinach

Meal 6: Evening Snack = 450 kcal - 30g protein
Casein Protein & Nuts
1 scoop casein protein = 25g protein
1 tbsp mixed nuts
1/2 tbsp honey

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 210 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 140 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 40 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 65 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 75 lbs each dumbbell
- 3 sets of 20 reps

Calories: approx. 3,000 kcal
Protein: approx. 180–200g
Carbs: approx. 300-350g
Fats: approx. 80-100g

Meal 1: High-Protein Breakfast = 700 kcal - 50g protein
Protein Pancakes
1 scoop whey protein = 25g protein
1/2 cup oats
1 tbsp peanut butter
1 whole egg + 2 egg whites

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
Turkey & Sweet Potato Bowl
6 oz lean turkey = 50g protein
1 medium sweet potato
1 cup sautéed green beans

Meal 4: Pre-Workout Snack = 400 kcal - 30g protein
Greek Yogurt & Apple Slices
1 cup Greek yogurt = 20g protein
1/2 apple
1 tbsp almonds

Meal 5: Post-Workout Meal = 750 kcal - 60g protein
Steak & Rice Plate
7 oz sirloin steak = 55g protein
1 cup jasmine rice
1 cup steamed asparagus

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]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 275 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 60 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 185 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 80 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 85 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]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 230 lbs
- 4 sets of 20 reps

2. Romanian Deadlift
- Weight: 180 lbs (barbell)
- 4 sets of 20 reps

3. Leg Press
- Weight: 270 lbs
- 3 sets of 20 reps

4. Walking Lunges (Dumbbells)
- Weight: 75 lbs each dumbbell
- 3 sets of 25 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

Meal 1: High-Protein Breakfast = 700 kcal - 50g protein
Egg & Turkey Omelet
3 whole eggs + 3 oz turkey breast = 40g protein
1 slice whole wheat toast
1/2 avocado

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
Beef & Quinoa Bowl
6 oz lean ground beef = 50g protein
1 cup cooked quinoa
1 cup steamed veggies

Meal 4: Pre-Workout Snack = 400 kcal - 30g protein
Cottage Cheese & Banana
1 cup cottage cheese = 28g protein
1 small banana
1 tbsp walnuts

Meal 5: Post-Workout Meal =750 kcal - 60g protein
Salmon & Rice Plate
7 oz grilled salmon = 50g protein
1 cup jasmine rice
1 cup sautéed spinach

Meal 6: Evening Snack = 450 kcal - 30g protein
Casein Protein & Nuts
1 scoop casein protein = 25g protein
1 tbsp mixed nuts
1/2 tbsp honey

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 210 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 140 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 40 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 65 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 75 lbs each dumbbell
- 3 sets of 20 reps

Calories: approx. 3,000 kcal
Protein: approx. 180–200g
Carbs: approx. 300-350g
Fats: approx. 80-100g

Meal 1: High-Protein Breakfast = 700 kcal - 50g protein
Protein Pancakes
1 scoop whey protein = 25g protein
1/2 cup oats
1 tbsp peanut butter
1 whole egg + 2 egg whites

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
Turkey & Sweet Potato Bowl
6 oz lean turkey = 50g protein
1 medium sweet potato
1 cup sautéed green beans

Meal 4: Pre-Workout Snack = 400 kcal - 30g protein
Greek Yogurt & Apple Slices
1 cup Greek yogurt = 20g protein
1/2 apple
1 tbsp almonds

Meal 5: Post-Workout Meal = 750 kcal - 60g protein
Steak & Rice Plate
7 oz sirloin steak = 55g protein
1 cup jasmine rice
1 cup steamed asparagus

Meal 6: Evening Snack = 450 kcal - 30g protein
Cottage Cheese & Nuts
1 cup cottage cheese = 28g protein
1 tbsp walnuts
1/2 tbsp honey

 

[ceo]

Bros Very nice session on Monday. I like how you do the pull-ups and deadlifts back to back.

 

[2Thick]

Good job, man, your conditioning is getting really good.

And I like how you're training your core.

 

[Vadim Fedorov]

Excellent job on nutrition. Lots of protein coming in.

 

[wootoom]

You're doing an amazing job on this.

And you're keeping to six meals, but they're healthy.

 

[ROIDDERS]

Great work on this man, very impressive.

I like the cottage cheese and nut meal.

 

[chesty]

You're doing some good work on this. Meals, look fantastic. And I like that you're doing some very healthy diet.

 

[Ulter]

Nice job on the training.

That's the way to hit your leg day.

 

[e2]

Walking lunges are not easy at all. Especially after you just hit the deadlifts and squats.

 

[DaJosh]

Bros Very nice session on Monday. I like how you do the pull-ups and deadlifts back to back.

Thanks bro

 

[DaJosh]

Walking lunges are not easy at all. Especially after you just hit the deadlifts and squats.

 

[DaJosh]

Good job, man, your conditioning is getting really good.

And I like how you're training your core.

Thank you bro

 

[DaJosh]

Nice job on the training.

That's the way to hit your leg day.

Thanks bro

 

[DaJosh]

You're doing some good work on this. Meals, look fantastic. And I like that you're doing some very healthy diet.

Thanks bro

 

[DaJosh]

Great work on this man, very impressive.

I like the cottage cheese and nut meal.

Thanks bro

 

[DaJosh]

Excellent job on nutrition. Lots of protein coming in.

Thanks bro

 

[DaJosh]

You're doing an amazing job on this.

And you're keeping to six meals, but they're healthy.

Thanks bro

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 280 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 65 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 190 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 85 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 90 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]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 235 lbs
- 4 sets of 20 reps

2. Romanian Deadlift
- Weight: 185 lbs (barbell)
- 4 sets of 20 reps

3. Leg Press
- Weight: 275 lbs
- 3 sets of 20 reps

4. Walking Lunges (Dumbbells)
- Weight: 80 lbs each dumbbell
- 3 sets of 25 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

Meal 1: High-Protein Breakfast = 700 kcal - 50g protein
Egg & Turkey Omelet
3 whole eggs + 3 oz turkey breast = 40g protein
1 slice whole wheat toast
1/2 avocado

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
Beef & Quinoa Bowl
6 oz lean ground beef = 50g protein
1 cup cooked quinoa
1 cup steamed veggies

Meal 4: Pre-Workout Snack = 400 kcal - 30g protein
Cottage Cheese & Banana
1 cup cottage cheese = 28g protein
1 small banana
1 tbsp walnuts

Meal 5: Post-Workout Meal =750 kcal - 60g protein
Salmon & Rice Plate
7 oz grilled salmon = 50g protein
1 cup jasmine rice
1 cup sautéed spinach

Meal 6: Evening Snack = 450 kcal - 30g protein
Casein Protein & Nuts
1 scoop casein protein = 25g protein
1 tbsp mixed nuts
1/2 tbsp honey

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 215 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 145 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 45 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 70 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 80 lbs each dumbbell
- 3 sets of 20 reps

Calories: approx. 3,000 kcal
Protein: approx. 180–200g
Carbs: approx. 300-350g
Fats: approx. 80-100g

Meal 1: High-Protein Breakfast = 700 kcal - 50g protein
Protein Pancakes
1 scoop whey protein = 25g protein
1/2 cup oats
1 tbsp peanut butter
1 whole egg + 2 egg whites

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
Turkey & Sweet Potato Bowl
6 oz lean turkey = 50g protein
1 medium sweet potato
1 cup sautéed green beans

Meal 4: Pre-Workout Snack = 400 kcal - 30g protein
Greek Yogurt & Apple Slices
1 cup Greek yogurt = 20g protein
1/2 apple
1 tbsp almonds

Meal 5: Post-Workout Meal = 750 kcal - 60g protein
Steak & Rice Plate
7 oz sirloin steak = 55g protein
1 cup jasmine rice
1 cup steamed asparagus

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]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 280 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 65 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 190 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 85 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 90 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]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 235 lbs
- 4 sets of 20 reps

2. Romanian Deadlift
- Weight: 185 lbs (barbell)
- 4 sets of 20 reps

3. Leg Press
- Weight: 275 lbs
- 3 sets of 20 reps

4. Walking Lunges (Dumbbells)
- Weight: 80 lbs each dumbbell
- 3 sets of 25 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

Meal 1: High-Protein Breakfast = 700 kcal - 50g protein
Egg & Turkey Omelet
3 whole eggs + 3 oz turkey breast = 40g protein
1 slice whole wheat toast
1/2 avocado

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
Beef & Quinoa Bowl
6 oz lean ground beef = 50g protein
1 cup cooked quinoa
1 cup steamed veggies

Meal 4: Pre-Workout Snack = 400 kcal - 30g protein
Cottage Cheese & Banana
1 cup cottage cheese = 28g protein
1 small banana
1 tbsp walnuts

Meal 5: Post-Workout Meal =750 kcal - 60g protein
Salmon & Rice Plate
7 oz grilled salmon = 50g protein
1 cup jasmine rice
1 cup sautéed spinach

Meal 6: Evening Snack = 450 kcal - 30g protein
Casein Protein & Nuts
1 scoop casein protein = 25g protein
1 tbsp mixed nuts
1/2 tbsp honey

 

[DaJosh]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 215 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 145 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 45 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 70 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 80 lbs each dumbbell
- 3 sets of 20 reps

Calories: approx. 3,000 kcal
Protein: approx. 180–200g
Carbs: approx. 300-350g
Fats: approx. 80-100g

Meal 1: High-Protein Breakfast = 700 kcal - 50g protein
Protein Pancakes
1 scoop whey protein = 25g protein
1/2 cup oats
1 tbsp peanut butter
1 whole egg + 2 egg whites

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
Turkey & Sweet Potato Bowl
6 oz lean turkey = 50g protein
1 medium sweet potato
1 cup sautéed green beans

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 280 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 65 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 190 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 85 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 90 lbs
- 3 sets of 20 reps

Calories: approx. 3,000 kcal
Protein: approx. 180–200g
Carbs: approx. 300-350g
Fats: approx. 80-100g

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

 

[Jayne Scott]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 280 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 65 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 190 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 85 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 90 lbs
- 3 sets of 20 reps

Calories: approx. 3,000 kcal
Protein: approx. 180–200g
Carbs: approx. 300-350g
Fats: approx. 80-100g

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

Keep 'em coming @DaJosh - nice one!

 

[DaJosh]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 235 lbs
- 4 sets of 20 reps

2. Romanian Deadlift
- Weight: 185 lbs (barbell)
- 4 sets of 20 reps

3. Leg Press
- Weight: 275 lbs
- 3 sets of 20 reps

4. Walking Lunges (Dumbbells)
- Weight: 80 lbs each dumbbell
- 3 sets of 25 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

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]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 220 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 150 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 50 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 75 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 85 lbs each dumbbell
- 3 sets of 20 reps

Meal 1: High-Protein Breakfast = 700 kcal - 50g protein
Egg & Turkey Omelet
3 whole eggs + 3 oz turkey breast = 40g protein
1 slice whole wheat toast
1/2 avocado

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
Beef & Quinoa Bowl
6 oz lean ground beef = 50g protein
1 cup cooked quinoa
1 cup steamed veggies

Meal 4: Pre-Workout Snack = 400 kcal - 30g protein
Cottage Cheese & Banana
1 cup cottage cheese = 28g protein
1 small banana
1 tbsp walnuts

Meal 5: Post-Workout Meal =750 kcal - 60g protein
Salmon & Rice Plate
7 oz grilled salmon = 50g protein
1 cup jasmine rice
1 cup sautéed spinach

Meal 6: Evening Snack = 450 kcal - 30g protein
Casein Protein & Nuts
1 scoop casein protein = 25g protein
1 tbsp mixed nuts
1/2 tbsp honey

 

[stevesmi]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 220 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 150 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 50 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 75 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 85 lbs each dumbbell
- 3 sets of 20 reps

Meal 1: High-Protein Breakfast = 700 kcal - 50g protein
Egg & Turkey Omelet
3 whole eggs + 3 oz turkey breast = 40g protein
1 slice whole wheat toast
1/2 avocado

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
Beef & Quinoa Bowl
6 oz lean ground beef = 50g protein
1 cup cooked quinoa
1 cup steamed veggies

Meal 4: Pre-Workout Snack = 400 kcal - 30g protein
Cottage Cheese & Banana
1 cup cottage cheese = 28g protein
1 small banana
1 tbsp walnuts

Meal 5: Post-Workout Meal =750 kcal - 60g protein
Salmon & Rice Plate
7 oz grilled salmon = 50g protein
1 cup jasmine rice
1 cup sautéed spinach

Meal 6: Evening Snack = 450 kcal - 30g protein
Casein Protein & Nuts
1 scoop casein protein = 25g protein
1 tbsp mixed nuts
1/2 tbsp honey

@DaJosh Wow, what a great job. The food selection that you're eating is excellent and you're eating so many healthy foods.

 

[BodyMonster34]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 280 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 65 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 190 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 85 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 90 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 Bro. Josh you like Popeye you sure, love your spinach and your vegetables that's really good. I want to see some red meat though. You got some but I want to see more.

 

[ceo]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 280 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 65 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 190 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 85 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 90 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 Bros. This is some good foods you're putting together, good micronutrients and good vitamins and minerals. I like the protein consumption as well.

 

[ROIDDERS]

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press
- Weight: 220 lbs
- 4 sets of 20 reps

2. Overhead Press (Barbell)
- Weight: 150 lbs
- 4 sets of 20 reps

3. Incline Dumbbell Press
- Weight: 50 lbs each dumbbell
- 3 sets of 20 reps

4. Triceps Dips
- Weight: Bodyweight + 75 lbs (weighted vest)
- 3 sets of 20 reps

5. Lateral Raises (Dumbbells)
- Weight: 85 lbs each dumbbell
- 3 sets of 20 reps

Meal 1: High-Protein Breakfast = 700 kcal - 50g protein
Egg & Turkey Omelet
3 whole eggs + 3 oz turkey breast = 40g protein
1 slice whole wheat toast
1/2 avocado

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
Beef & Quinoa Bowl
6 oz lean ground beef = 50g protein
1 cup cooked quinoa
1 cup steamed veggies

Meal 4: Pre-Workout Snack = 400 kcal - 30g protein
Cottage Cheese & Banana
1 cup cottage cheese = 28g protein
1 small banana
1 tbsp walnuts

Meal 5: Post-Workout Meal =750 kcal - 60g protein
Salmon & Rice Plate
7 oz grilled salmon = 50g protein
1 cup jasmine rice
1 cup sautéed spinach

Meal 6: Evening Snack = 450 kcal - 30g protein
Casein Protein & Nuts
1 scoop casein protein = 25g protein
1 tbsp mixed nuts
1/2 tbsp honey

@DaJosh You certainly are killing it.

Keep up the good work. This is some good foods that you're putting together here.

Also, we love the different meals that you're getting in.

 

[Ulter]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 280 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 65 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 190 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 85 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 90 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 You are looking fantastic on this one.

Sweet. Potato and steamed broccoli are on point. And the nuts look incredible as well. Keep it up.

 

[2Thick]

Day 3: Lower Body (Legs, Core)

1. Back Squat
- Weight: 235 lbs
- 4 sets of 20 reps

2. Romanian Deadlift
- Weight: 185 lbs (barbell)
- 4 sets of 20 reps

3. Leg Press
- Weight: 275 lbs
- 3 sets of 20 reps

4. Walking Lunges (Dumbbells)
- Weight: 80 lbs each dumbbell
- 3 sets of 25 steps per leg

5. Plank Holds
- 3 sets of 60 seconds

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 A great job. I like your lunch especially avocado and mixed greens along with rice and chicken. That is one of the best meals you can eat as a bodybuilder.

 

[SteveMobsterG]

Good to see the weights included

 

[Noah Wixx]

WARM-UP

RUN - 1 - 10 mins - R: 60-90 sec

PULLUP (Pullup Bar) - 3x5 - R: 60-90 sec
PUSH-UP- 3x10 - R: 60-90 sec

SQUAT (Squat Rack) - 3x15 - R:60-90 sec

WORKOUT 1: BACK, BICEPS AND ABS
Lat Pulldown (Cable Machine) - 6x20, 15, 15, 15, 12, 12 - 100 lb - R: 60-90 sec
Dumbbell Row (Dumbbells) - 5x20, 15, 15, 12, 12, 12 - 48 lb - (53 lb - set 2-4) - (58 lb - set 5-6) - R: 60-90 sec

BARBELL CURL (Barbell) - 6x15 - 67 lb
PUSH-UP- 6x5 - R: 60-90 sec

CONCENTRATION CURL (Dumbbells) - 3x10 - 31 lb - R: 60-90 sec
View attachment 143376

Nice workout

 

[DaJosh]

@DaJosh You certainly are killing it.

Keep up the good work. This is some good foods that you're putting together here.

Also, we love the different meals that you're getting in.

 

[DaJosh]

Nice workout

 

[DaJosh]

Good to see the weights included

 

[DaJosh]

@DaJosh A great job. I like your lunch especially avocado and mixed greens along with rice and chicken. That is one of the best meals you can eat as a bodybuilder.

 

[DaJosh]

@DaJosh You are looking fantastic on this one.

Sweet. Potato and steamed broccoli are on point. And the nuts look incredible as well. Keep it up.