Approved Log DaJosh Workout Log

[DaJosh]

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

 

[DaJosh]

@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.

 

[DaJosh]

@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.

 

[DaJosh]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 285 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 70 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 195 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 90 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 95 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
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

 

[ballin2504]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 285 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 70 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 195 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 90 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 95 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
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 some damn good looking meals. That’s how it’s done.

 

[25homes]

Nice work on pics

 

[Tiger Salman Khan]

Day 2: Pull (Back, Biceps)

1. Deadlift
- Weight: 285 lbs
- 4 sets of 20 reps

2. Pull-ups
- Weight: Bodyweight + 70 lbs
- 4 sets of 20 reps

3. Bent-Over Barbell Rows
- Weight: 195 lbs
- 4 sets of 20 reps

4. Dumbbell Hammer Curls
- Weight: 90 lbs each dumbbell
- 3 sets of 20 reps

5. Face Pulls (Cable)
- Weight: 95 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
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 diet looks good bro.....keep up the consistency..........