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Approved Log DaJosh Workout Log
- Thread starter DaJosh
- Start date
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
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.
@DaJosh diet looks good bro.....keep up the consistency..........
@DaJosh solid work bro! Keep it going!
Much obliged friend
Will do brother
Thank you brother
Thanks brother
Day 3: Lower Body (Legs, Core)
1. Back Squat
- Weight: 240 lbs
- 4 sets of 20 reps
2. Romanian Deadlift
- Weight: 190 lbs (barbell)
- 4 sets of 20 reps
3. Leg Press
- Weight: 280 lbs
- 3 sets of 20 reps
4. Walking Lunges (Dumbbells)
- Weight: 85 lbs each dumbbell
- 3 sets of 25 steps per leg
5. Plank Holds
- 3 sets of 60 seconds
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
1. Back Squat
- Weight: 240 lbs
- 4 sets of 20 reps
2. Romanian Deadlift
- Weight: 190 lbs (barbell)
- 4 sets of 20 reps
3. Leg Press
- Weight: 280 lbs
- 3 sets of 20 reps
4. Walking Lunges (Dumbbells)
- Weight: 85 lbs each dumbbell
- 3 sets of 25 steps per leg
5. Plank Holds
- 3 sets of 60 seconds
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
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
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
Nice job on the meals and bench work
@DaJosh Great job, as usual. The different foods that you're eating, look really good.
@DaJosh bro. Good one on this. I like that. You're getting the ground beef. That's good protein.
Good solid training session
@DaJosh Bros you look and really good I like the different foods you're eating on point
@DaJosh Looking really good on this update. I love the different foods. You're doing.
@DaJosh You man, this is an excellent update. I like the rice and spinach together with the salmon. That sounds good. It's good carbs and fats as well.
@DaJosh This is some really good stuff here. I love the different meals that you're eating. I like that's you're also putting in the time and the effort.
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
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
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
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 awesome log right here!
@DaJosh quality update man. Meals looking good too
Day 3: Lower Body (Legs, Core)
1. Back Squat
- Weight: 240 lbs
- 4 sets of 20 reps
2. Romanian Deadlift
- Weight: 190 lbs (barbell)
- 4 sets of 20 reps
3. Leg Press
- Weight: 280 lbs
- 3 sets of 20 reps
4. Walking Lunges (Dumbbells)
- Weight: 85 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
1. Back Squat
- Weight: 240 lbs
- 4 sets of 20 reps
2. Romanian Deadlift
- Weight: 190 lbs (barbell)
- 4 sets of 20 reps
3. Leg Press
- Weight: 280 lbs
- 3 sets of 20 reps
4. Walking Lunges (Dumbbells)
- Weight: 85 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 bros we love you
Thanks bruh
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
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. 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
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
you are welcome!
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
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
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
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
A+++
Day 3: Lower Body (Legs, Core)
1. Back Squat
- Weight: 245 lbs
- 4 sets of 20 reps
2. Romanian Deadlift
- Weight: 195 lbs (barbell)
- 4 sets of 20 reps
3. Leg Press
- Weight: 285 lbs
- 3 sets of 20 reps
4. Walking Lunges (Dumbbells)
- Weight: 90 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
1. Back Squat
- Weight: 245 lbs
- 4 sets of 20 reps
2. Romanian Deadlift
- Weight: 195 lbs (barbell)
- 4 sets of 20 reps
3. Leg Press
- Weight: 285 lbs
- 3 sets of 20 reps
4. Walking Lunges (Dumbbells)
- Weight: 90 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
Day 1: Push (Chest, Shoulders, Triceps)
1. Barbell Bench Press
- Weight: 225 lbs
- 4 sets of 20 reps
2. Overhead Press (Barbell)
- Weight: 155 lbs
- 4 sets of 20 reps
3. Incline Dumbbell Press
- Weight: 55 lbs each dumbbell
- 3 sets of 20 reps
4. Triceps Dips
- Weight: Bodyweight + 80 lbs (weighted vest)
- 3 sets of 20 reps
5. Lateral Raises (Dumbbells)
- Weight: 90 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
1. Barbell Bench Press
- Weight: 225 lbs
- 4 sets of 20 reps
2. Overhead Press (Barbell)
- Weight: 155 lbs
- 4 sets of 20 reps
3. Incline Dumbbell Press
- Weight: 55 lbs each dumbbell
- 3 sets of 20 reps
4. Triceps Dips
- Weight: Bodyweight + 80 lbs (weighted vest)
- 3 sets of 20 reps
5. Lateral Raises (Dumbbells)
- Weight: 90 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
Day 2: Pull (Back, Biceps)
1. Deadlift
- Weight: 290 lbs
- 4 sets of 20 reps
2. Pull-ups
- Weight: Bodyweight + 75 lbs
- 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
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
1. Deadlift
- Weight: 290 lbs
- 4 sets of 20 reps
2. Pull-ups
- Weight: Bodyweight + 75 lbs
- 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
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
Day 3: Lower Body (Legs, Core)
1. Back Squat
- Weight: 245 lbs
- 4 sets of 20 reps
2. Romanian Deadlift
- Weight: 195 lbs (barbell)
- 4 sets of 20 reps
3. Leg Press
- Weight: 285 lbs
- 3 sets of 20 reps
4. Walking Lunges (Dumbbells)
- Weight: 90 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
1. Back Squat
- Weight: 245 lbs
- 4 sets of 20 reps
2. Romanian Deadlift
- Weight: 195 lbs (barbell)
- 4 sets of 20 reps
3. Leg Press
- Weight: 285 lbs
- 3 sets of 20 reps
4. Walking Lunges (Dumbbells)
- Weight: 90 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 You are a true champion. This is some good food you put together. Keep up the good work. We love you.
@DaJosh bro this a quality workout. you showing how its done and doing it in style!
but i want to see more beef
@DaJosh Bros, you doing great on this. I really appreciate you. Updating us the beef and quinoa Bowl. Sounds really good.
Post a pic where we can see that weight added for chins. Plus 75lbs is impressive
@DaJosh Very good to see that you're plugging along. Really solidly lots of different foods that you're including on this. I like the spinach and rice idea with the fish. I might have to try that one.
@DaJosh You are on fire, man. Keep up the good work.
one of the cool things about this is the different meals you are putting together. that is the way it is done!
@DaJosh you won't go wrong with this training for sure.
it looks fantastic. one of the cool things is that you are putting together some nice meals
You crushed it today with this
As always
You crushed it today with this
Thanks my brother
Thanks man, I'll up my beef for sure
Thanks man
Day 1: Push (Chest, Shoulders, Triceps)
1. Barbell Bench Press
- Weight: 225 lbs
- 4 sets of 20 reps
2. Overhead Press (Barbell)
- Weight: 155 lbs
- 4 sets of 20 reps
3. Incline Dumbbell Press
- Weight: 55 lbs each dumbbell
- 3 sets of 20 reps
4. Triceps Dips
- Weight: Bodyweight + 80 lbs (weighted vest)
- 3 sets of 20 reps
5. Lateral Raises (Dumbbells)
- Weight: 90 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
1. Barbell Bench Press
- Weight: 225 lbs
- 4 sets of 20 reps
2. Overhead Press (Barbell)
- Weight: 155 lbs
- 4 sets of 20 reps
3. Incline Dumbbell Press
- Weight: 55 lbs each dumbbell
- 3 sets of 20 reps
4. Triceps Dips
- Weight: Bodyweight + 80 lbs (weighted vest)
- 3 sets of 20 reps
5. Lateral Raises (Dumbbells)
- Weight: 90 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
Ok thanks
EF family love!
@DaJosh great training pics and update all together man. Nice work.
bro make sure from texas
Grass-fed for sure
Day 2: Pull (Back, Biceps)
1. Deadlift
- Weight: 290 lbs
- 4 sets of 20 reps
2. Pull-ups
- Weight: Bodyweight + 75 lbs
- 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 + 75 lbs
- 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
broGrass-fed for sure
Day 3: Lower Body (Legs, Core)
1. Back Squat
- Weight: 245 lbs
- 4 sets of 20 reps
2. Romanian Deadlift
- Weight: 195 lbs (barbell)
- 4 sets of 20 reps
3. Leg Press
- Weight: 285 lbs
- 3 sets of 20 reps
4. Walking Lunges (Dumbbells)
- Weight: 90 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
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
1. Back Squat
- Weight: 245 lbs
- 4 sets of 20 reps
2. Romanian Deadlift
- Weight: 195 lbs (barbell)
- 4 sets of 20 reps
3. Leg Press
- Weight: 285 lbs
- 3 sets of 20 reps
4. Walking Lunges (Dumbbells)
- Weight: 90 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
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
Day 1: Push (Chest, Shoulders, Triceps)
1. Barbell Bench Press
- Weight: 225 lbs
- 4 sets of 20 reps
2. Overhead Press (Barbell)
- Weight: 155 lbs
- 4 sets of 20 reps
3. Incline Dumbbell Press
- Weight: 55 lbs each dumbbell
- 3 sets of 20 reps
4. Triceps Dips
- Weight: Bodyweight + 80 lbs (weighted vest)
- 3 sets of 20 reps
5. Lateral Raises (Dumbbells)
- Weight: 90 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
1. Barbell Bench Press
- Weight: 225 lbs
- 4 sets of 20 reps
2. Overhead Press (Barbell)
- Weight: 155 lbs
- 4 sets of 20 reps
3. Incline Dumbbell Press
- Weight: 55 lbs each dumbbell
- 3 sets of 20 reps
4. Triceps Dips
- Weight: Bodyweight + 80 lbs (weighted vest)
- 3 sets of 20 reps
5. Lateral Raises (Dumbbells)
- Weight: 90 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
Day 2: Pull (Back, Biceps)
1. Deadlift
- Weight: 290 lbs
- 4 sets of 20 reps
2. Pull-ups
- Weight: Bodyweight + 75 lbs
- 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 + 75 lbs
- 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
Would love to see some updated physique photos.
Day 3: Lower Body (Legs, Core)
1. Back Squat
- Weight: 250 lbs
- 4 sets of 20 reps
2. Romanian Deadlift
- Weight: 200 lbs (barbell)
- 4 sets of 20 reps
3. Leg Press
- Weight: 290 lbs
- 3 sets of 20 reps
4. Walking Lunges (Dumbbells)
- Weight: 90 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
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
1. Back Squat
- Weight: 250 lbs
- 4 sets of 20 reps
2. Romanian Deadlift
- Weight: 200 lbs (barbell)
- 4 sets of 20 reps
3. Leg Press
- Weight: 290 lbs
- 3 sets of 20 reps
4. Walking Lunges (Dumbbells)
- Weight: 90 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
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
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 (weighted vest)
- 3 sets of 15 reps
5. Lateral Raises (Dumbbells)
- Weight: 95 lbs each dumbbell
- 3 sets of 15 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
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 (weighted vest)
- 3 sets of 15 reps
5. Lateral Raises (Dumbbells)
- Weight: 95 lbs each dumbbell
- 3 sets of 15 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
I find it hard to believe you do 95 lb dumbells for lateral raises for sets of 15. I fail at 10 reps with 55 lb db's.
95 lb total or 43kg (both), that's 47,5 lb or 21,5 kg either side.
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
Bros. It's nice to see you getting a good workout. You a true champion. I got mad respect for you.
@DaJosh
I appreciate you as always bruh
Thanks bruh
Thanks bruh
Day 3: Lower Body (Legs, Core)
1. Back Squat
- Weight: 250 lbs
- 4 sets of 20 reps
2. Romanian Deadlift
- Weight: 200 lbs (barbell)
- 4 sets of 20 reps
3. Leg Press
- Weight: 290 lbs
- 3 sets of 20 reps
4. Walking Lunges (Dumbbells)
- Weight: 90 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
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 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
1. Back Squat
- Weight: 250 lbs
- 4 sets of 20 reps
2. Romanian Deadlift
- Weight: 200 lbs (barbell)
- 4 sets of 20 reps
3. Leg Press
- Weight: 290 lbs
- 3 sets of 20 reps
4. Walking Lunges (Dumbbells)
- Weight: 90 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
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 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
