Here is my Friday and Saturday update, sorry for the late post was on a drive home from Kentucky soccer tournament for my daughters.
Fell short of 400 protein today being on the road, back on track tomorrow.
Macros:
9/22/2023 | Protein | 75 | 70 | 70 | 67 | 45 | 58 | 65 | | 450 |
| Fat | 18.5 | 20 | 20 | 25 | 10.5 | 48 | 15 | | 157 |
| Carbs | 22 | 25 | 25 | 0 | 21 | 24 | 12 | | 129 |
| | Liquid Egg white(12oz of egg white) shake with almond butter and whole eggs and half banana, 4500Mg Omega 3 gel caps, one Oikos yogurt | Pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and whole banana | Pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and whole banana | 10oz ribeye | yogurts; Oikos triple zeros | Grilled chicken salad with casar dressing and croutons. | Egg white shake with half scoop of choclate whey for flavor, almond butter one whole egg | | |
| | | | | | | | | | |
9/23/2023 | Protein | 70 | 66 | 70 | 58 | 30 | 60 | 70 | | 354 |
| Fat | 10 | 35 | 15 | 48 | 7 | 20 | 15 | | 140 |
| Carbs | 25 | 12 | 8 | 24 | 15 | 6 | 8 | | 73 |
| | Pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole eggs and whole banana | 7 scrambled whole eggs, cheese, turkey sausage and onions | Liquid Egg white/ whey shake with almond butter and whole egg. | Grilled chicken salad with casar dressing and croutons. | yogurts; Oikos triple zeros | 2 cheeseburger patties on the go | Pre workout Liquid Egg white(16oz of egg white) shake with almond butter and whole egg | | |
Weights:
9/21/2023 | Snatch Grip Deadlift - wide grip | 3x8 | 165lbs |
| Stiff Legged Deadlift | 3x8 | 215lbs |
| Barbell pullover | 3x8 | 88lbs |
| Shrugs | 3x8 | 255lbs |
| Reverse flys | 3x12 | 30lbs (15lbs each) |
| Dumbbell Rows chest supported - high rep | 2x40 | 40lbs each |
| | | |
| Tricep Kickbacks | 3x10 | 35 lbs each |
| Tricep dips - vertical body position | 3x12 | bodyweight |
| DB Hammer curl - half way | 3x8 | 40lbs |
| DB Curls – Standing | 3x50 | 20lb each |
| Forearm Curls | 3x8 | 30lbs each |
| | | |
9/22/2023 | Squats | 3x6 | 235lbs |
| Sumo Squat BB | 4x10 | 225lbs |
| Split squats w/ Barbell | 4x8 | 95lbs |
| Calf raise (straight, pro, sup) | 4x10 | 185lbs |
| Burnout Squats | 2x50 | 115lbs |
Tomorrow is my rest day, back at it Monday with updated again on Tuesday.
Thank you for all the help this week with meals, weights and getting dosages accurate, best I don't overthink such things.
Have a good weekend
Mark