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Approved Log Cutting Journal - Retatrutide

2/15/26
Diet
Breakfast:
baked oats
3 eggs
20g protein shake
Macros: 580 cal
C: 43
P: 52
F: 24

Lunch:
8oz chicken
350g potatoes
4oz cottage cheese
Macros: 730
C: 65
P: 90
F: 8

Dinner:
4oz steak (trimmed skirt)
4oz shrimp
Kebab veggies
200g rice
Macros 620
C: 58
P: 56
F: 17

Totals 1830
C: 166
P: 198
F: 49

Cardio:
40min stationary bike
 
xX_John_Xx said:
2/15/26
Diet
Breakfast:
baked oats
3 eggs
20g protein shake
Macros: 580 cal
C: 43
P: 52
F: 24

Lunch:
8oz chicken
350g potatoes
4oz cottage cheese
Macros: 730
C: 65
P: 90
F: 8

Dinner:
4oz steak (trimmed skirt)
4oz shrimp
Kebab veggies
200g rice
Macros 620
C: 58
P: 56
F: 17

Totals 1830
C: 166
P: 198
F: 49

Cardio:
40min stationary bike
Click to expand...

macros steady :D
 
2/16/26
Diet:
3 eggs
1 banana
macros: 315
C: 25
P: 18
F: 15

Lunch:
8 oz chicken
350g potatoes
30g lite sour cream
Macros: 700
C: 64
P: 78
F: 12

Snack: barebell - 210 cal C:11 P:20 F:7

Dinner:
8oz chicken
200g rice
100g squash
Macros: 630
C: 66
P: 72
F: 6

Totals: 1850 cal
C: 165
P: 188
F: 40

Kinda light on cals

Training: legs
squats @ 225 lbs
15, 15
Iso leg press @ 180+sled
16, 16, 13
Hamstring curl @ 115lbs
20, 20, 18
 
2/17/26
Breakfast:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
20g protein shake
Macros: 80 cal
P:20

Dinner:
8oz chicken
400g potatoes
20g honey
110g cottage chees
2 eggs
Macros: 970
C: 88
P: 104
F: 18

Totals: 2130 cal
C: 185
P: 227
F: 43

Training: Push
Push ups:
30, 30, 30, 26
DB shoulder Press @ 35 lbs
15, 14, 14, 15
Wide Press @ 80lbs/side
16, 16, 14
Tricep Pushdowns @ 47.5/50 lbs (stickers fell off)
16, 16, 16
Db chest flys @ 30 lbs
10, 10, 12
 
xX_John_Xx said:
2/16/26
Diet:
3 eggs
1 banana
macros: 315
C: 25
P: 18
F: 15

Lunch:
8 oz chicken
350g potatoes
30g lite sour cream
Macros: 700
C: 64
P: 78
F: 12

Snack: barebell - 210 cal C:11 P:20 F:7

Dinner:
8oz chicken
200g rice
100g squash
Macros: 630
C: 66
P: 72
F: 6

Totals: 1850 cal
C: 165
P: 188
F: 40

Kinda light on cals

Training: legs
squats @ 225 lbs
15, 15
Iso leg press @ 180+sled
16, 16, 13
Hamstring curl @ 115lbs
20, 20, 18
Click to expand...

xX_John_Xx said:
2/17/26
Breakfast:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
20g protein shake
Macros: 80 cal
P:20

Dinner:
8oz chicken
400g potatoes
20g honey
110g cottage chees
2 eggs
Macros: 970
C: 88
P: 104
F: 18

Totals: 2130 cal
C: 185
P: 227
F: 43

Training: Push
Push ups:
30, 30, 30, 26
DB shoulder Press @ 35 lbs
15, 14, 14, 15
Wide Press @ 80lbs/side
16, 16, 14
Tricep Pushdowns @ 47.5/50 lbs (stickers fell off)
16, 16, 16
Db chest flys @ 30 lbs
10, 10, 12
Click to expand...
good push up work :D I like the volume lets push it into high gear more sets
 
xX_John_Xx said:
2/17/26
Breakfast:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
20g protein shake
Macros: 80 cal
P:20

Dinner:
8oz chicken
400g potatoes
20g honey
110g cottage chees
2 eggs
Macros: 970
C: 88
P: 104
F: 18

Totals: 2130 cal
C: 185
P: 227
F: 43

Training: Push
Push ups:
30, 30, 30, 26
DB shoulder Press @ 35 lbs
15, 14, 14, 15
Wide Press @ 80lbs/side
16, 16, 14
Tricep Pushdowns @ 47.5/50 lbs (stickers fell off)
16, 16, 16
Db chest flys @ 30 lbs
10, 10, 12
Click to expand...
@xX_John_Xx Good job on the chicken and potatoes. Breakfast, lunch, and dinner are looking terrific.
 
xX_John_Xx said:
2/17/26
Breakfast:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
20g protein shake
Macros: 80 cal
P:20

Dinner:
8oz chicken
400g potatoes
20g honey
110g cottage chees
2 eggs
Macros: 970
C: 88
P: 104
F: 18

Totals: 2130 cal
C: 185
P: 227
F: 43

Training: Push
Push ups:
30, 30, 30, 26
DB shoulder Press @ 35 lbs
15, 14, 14, 15
Wide Press @ 80lbs/side
16, 16, 14
Tricep Pushdowns @ 47.5/50 lbs (stickers fell off)
16, 16, 16
Db chest flys @ 30 lbs
10, 10, 12
Click to expand...
Nice job on the pushing split. Make sure that you continue to grind. I like the food that you're putting together. Potatoes, chicken, and honey are amazing. Do you marinate the chicken and honey? @xX_John_Xx
 
xX_John_Xx said:
2/17/26
Breakfast:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
20g protein shake
Macros: 80 cal
P:20

Dinner:
8oz chicken
400g potatoes
20g honey
110g cottage chees
2 eggs
Macros: 970
C: 88
P: 104
F: 18

Totals: 2130 cal
C: 185
P: 227
F: 43

Training: Push
Push ups:
30, 30, 30, 26
DB shoulder Press @ 35 lbs
15, 14, 14, 15
Wide Press @ 80lbs/side
16, 16, 14
Tricep Pushdowns @ 47.5/50 lbs (stickers fell off)
16, 16, 16
Db chest flys @ 30 lbs
10, 10, 12
Click to expand...
Bros, incredible work on this. The dinner is looking terrific. @xX_John_Xx you're not gonna go wrong with some eggs on top of the chicken and potatoes. Hell yeah! Reminds me of granny CEOs cooking back home in Bama
 
xX_John_Xx said:
2/17/26
Breakfast:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
20g protein shake
Macros: 80 cal
P:20

Dinner:
8oz chicken
400g potatoes
20g honey
110g cottage chees
2 eggs
Macros: 970
C: 88
P: 104
F: 18

Totals: 2130 cal
C: 185
P: 227
F: 43

Training: Push
Push ups:
30, 30, 30, 26
DB shoulder Press @ 35 lbs
15, 14, 14, 15
Wide Press @ 80lbs/side
16, 16, 14
Tricep Pushdowns @ 47.5/50 lbs (stickers fell off)
16, 16, 16
Db chest flys @ 30 lbs
10, 10, 12
Click to expand...
@xX_John_Xx good job on this. I like a good old-fashioned pushing split. Keep it simple, keep the exercises minimal, but hit the volume hard. I like it.
 
xX_John_Xx said:
2/17/26
Breakfast:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
20g protein shake
Macros: 80 cal
P:20

Dinner:
8oz chicken
400g potatoes
20g honey
110g cottage chees
2 eggs
Macros: 970
C: 88
P: 104
F: 18

Totals: 2130 cal
C: 185
P: 227
F: 43

Training: Push
Push ups:
30, 30, 30, 26
DB shoulder Press @ 35 lbs
15, 14, 14, 15
Wide Press @ 80lbs/side
16, 16, 14
Tricep Pushdowns @ 47.5/50 lbs (stickers fell off)
16, 16, 16
Db chest flys @ 30 lbs
10, 10, 12
Click to expand...
One of your best updates so far for sure. I like the different foods you're putting together. Maybe instead of that, snacking on a protein shake, maybe do some fruit instead. @xX_John_Xx
 
xX_John_Xx said:
2/17/26
Breakfast:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
20g protein shake
Macros: 80 cal
P:20

Dinner:
8oz chicken
400g potatoes
20g honey
110g cottage chees
2 eggs
Macros: 970
C: 88
P: 104
F: 18

Totals: 2130 cal
C: 185
P: 227
F: 43

Training: Push
Push ups:
30, 30, 30, 26
DB shoulder Press @ 35 lbs
15, 14, 14, 15
Wide Press @ 80lbs/side
16, 16, 14
Tricep Pushdowns @ 47.5/50 lbs (stickers fell off)
16, 16, 16
Db chest flys @ 30 lbs
10, 10, 12
Click to expand...
@xX_John_Xx Magic spoon is bomb! My go to!
 
Mobster said:
If you can post up pics of the food.
Click to expand...
One without ketchup was today, ketchup one was the 17th. Gonna try and do at least one meal pic a day for now on
 

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ROIDDERS said:
. Do you marinate the chicken and honey?
Click to expand...
No marinade, but I do drown it in seasoning, just to taste garlic powder, onion powder, black pepper, paprika, chili powder, and salt. I do cube up the breasts before I cook and season them which definitely lets them pick up some more flavor. Keeping the yolks runny also lets you get a nice gravy-ish sauce over everything, which is even better with a lil honey drizzle
 
2/18/26
Diet:
Breakfast:
3 eggs
70g oats
20g honey + cinnamon
3/2 cup almond milk
Macros: 500
C: 67
P: 26
F: 15

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Dinner:
8oz chicken
2 slices sourdough
2 tbsp pesto
2 oz provolone
Macros: 1010 cal
C: 75
P: 97
F: 36

Totals: 2150 cal
C: 202
P: 194
F: 57

Training: Pull
Pullups
10, 10, 10
Pullover @ 180lbs
12, 12, 12
BB row @ 155lbs
12, 10, 10
Wide Pulldowns @ 90lbs/side
15, 15, 14
Hammer Curls @ 30 lbs
12, 12, 10, 11

Cardio:
1 hour swimming w 2hr lessons
 
Last edited:
2/19/26
Diet:
Breakfast:
Rice and bean cheese Burrito
Macros: 300 cal
C: 42
P: 11
F: 9

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Dinner:
8oz chicken
400g potatoes
1/2 cup cottage cheese
2 eggs
20g honey
Macros: 970
C: 88
P: 104
F: 18

Totals: 1910 cal
C: 190
P: 186
F: 33

Training
diddly squat
Cardio:
90 min swim
 
xX_John_Xx said:
No marinade, but I do drown it in seasoning, just to taste garlic powder, onion powder, black pepper, paprika, chili powder, and salt. I do cube up the breasts before I cook and season them which definitely lets them pick up some more flavor. Keeping the yolks runny also lets you get a nice gravy-ish sauce over everything, which is even better with a lil honey drizzle
Click to expand...
yeah I think it's good to do it overnight. It really gives it a chance to soak.
 
2/20/26
Diet:
Breakfast:
2 cup magic spoon cereal
1 banana
barebell
Macros: 600 cal
C: 43
P: 46
F: 24

Lunch:
8oz chicken
350g potatoes
30g lite sour cream
Macros: 700 cal
C: 63
P: 78
F: 12


Dinner:
8oz chicken
bean cheese rice burrito
Macros: 700 cal
C: 42
P: 80
F: 17

Totals: 2000
C: 148
P: 204
F: 53

Training: Legs
Squats @ 225
8, 6, 8
Back extensions @ 90
10, 10, 12

Cardio:
1 hr stationary bike

Felt bum as hell when I got in, showed up to the gym at like 9pm when I normally go around 5-6, Just gonna wake till monday to do more
 
xX_John_Xx said:
2/20/26
Diet:
Breakfast:
2 cup magic spoon cereal
1 banana
barebell
Macros: 600 cal
C: 43
P: 46
F: 24

Lunch:
8oz chicken
350g potatoes
30g lite sour cream
Macros: 700 cal
C: 63
P: 78
F: 12


Dinner:
8oz chicken
bean cheese rice burrito
Macros: 700 cal
C: 42
P: 80
F: 17

Totals: 2000
C: 148
P: 204
F: 53

Training: Legs
Squats @ 225
8, 6, 8
Back extensions @ 90
10, 10, 12

Cardio:
1 hr stationary bike

Felt bum as hell when I got in, showed up to the gym at like 9pm when I normally go around 5-6, Just gonna wake till monday to do more
Click to expand...
@xX_John_Xx Legit updates.....good going........
 
2/23/26
Diet:
Breakfast:
3 eggs
1/2 cup cottage cheese
Macros: 300 cal
C: 2
P: 32
F: 17

Lunch:
8oz chicken
400g potatoes
Macros: 680 cal
C: 72
P: 80
F: 9

Diner:
8oz chicken
300g rice
Greek yogurt curry concoction
Macros: 860 cal
C: 68
P: 83
F: 28

Totals: 1840 cal
C: 142
P: 195
F: 54

Training: Legs
Squats:
275*5 + work up
185 for 5 sets of 10
Hamstring curls @ 145 lbs
20, 20, 17

Dipping my toes into 531, probably went a lil too heavy on the volume work
 
xX_John_Xx said:
2/20/26
Diet:
Breakfast:
2 cup magic spoon cereal
1 banana
barebell
Macros: 600 cal
C: 43
P: 46
F: 24

Lunch:
8oz chicken
350g potatoes
30g lite sour cream
Macros: 700 cal
C: 63
P: 78
F: 12


Dinner:
8oz chicken
bean cheese rice burrito
Macros: 700 cal
C: 42
P: 80
F: 17

Totals: 2000
C: 148
P: 204
F: 53

Training: Legs
Squats @ 225
8, 6, 8
Back extensions @ 90
10, 10, 12

Cardio:
1 hr stationary bike

Felt bum as hell when I got in, showed up to the gym at like 9pm when I normally go around 5-6, Just gonna wake till monday to do more
Click to expand...

xX_John_Xx said:
2/23/26
Diet:
Breakfast:
3 eggs
1/2 cup cottage cheese
Macros: 300 cal
C: 2
P: 32
F: 17

Lunch:
8oz chicken
400g potatoes
Macros: 680 cal
C: 72
P: 80
F: 9

Diner:
8oz chicken
300g rice
Greek yogurt curry concoction
Macros: 860 cal
C: 68
P: 83
F: 28

Totals: 1840 cal
C: 142
P: 195
F: 54

Training: Legs
Squats:
275*5 + work up
185 for 5 sets of 10
Hamstring curls @ 145 lbs
20, 20, 17

Dipping my toes into 531, probably went a lil too heavy on the volume work
Click to expand...
Good leg day and your squat weights are huge! @xX_John_Xx

food is clean but protein still needs a bump with fats omega 3s

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz @Yuri
 
xX_John_Xx said:
2/23/26
Diet:
Breakfast:
3 eggs
1/2 cup cottage cheese
Macros: 300 cal
C: 2
P: 32
F: 17

Lunch:
8oz chicken
400g potatoes
Macros: 680 cal
C: 72
P: 80
F: 9

Diner:
8oz chicken
300g rice
Greek yogurt curry concoction
Macros: 860 cal
C: 68
P: 83
F: 28

Totals: 1840 cal
C: 142
P: 195
F: 54

Training: Legs
Squats:
275*5 + work up
185 for 5 sets of 10
Hamstring curls @ 145 lbs
20, 20, 17

Dipping my toes into 531, probably went a lil too heavy on the volume work
Click to expand...
Bro I just read your whole log from first post to now and I think this is awesome!!

I love your personality you had me giggling, and your food and training has detail that is clearly paid attention to I love it. You have some twists and turns in your diet but you know it too and you announce it without shame when you do it cracks me up. Your training is really steady and I literally watched you getting stronger as the log progressed. Very impressive!!

xX_John_Xx said:
Fish for breakfast was gross, so I think I'll def add oatmeal, and avocado sounds pretty good too,
Click to expand...
My first chuckle when starting reading your log... I should fackin hope so fish for breakfast is gross LMAO!

xX_John_Xx said:
The oats were awesome, I gotta tweak the recipe though
Click to expand...
I cook mine with blueberries in them and they liquify in the oats and turn the oats blue, it's awesome!

xX_John_Xx said:
Pretty sure I'm coming down with a cold too which blows hard.
Click to expand...
That's what she said :ROFLMAO::p

xX_John_Xx said:
I also add what vitamins I took
6g vit c. instead of 2g
150mg zinc instead of 50mg
10000iu d3 instead of 1000
electrolyte packet
50mg benadryl before bed
Click to expand...
This is an amazing 'when sick or getting sick' stack. @LevButlerov has got me on elderberry as well which has helped my whole family when they start to feel it coming on. All high doses and then I continue the high dose for a few days even after feeling better.

xX_John_Xx said:
Sausage has a shit ton of fat so not touching that again for a while.
Click to expand...
Another chuckle as I read this

xX_John_Xx said:
By the end couldn't do more than 5 push ups
Click to expand...
You're really training hard bro this is awesome!

xX_John_Xx said:
Super setted pullups/push ups: 4 sets total
Click to expand...
Loved this!

xX_John_Xx said:
Cable rows @ 140 lbs
12,12,14
Click to expand...
You're getting stronger!

xX_John_Xx said:
Dips bw
12,10,9
Click to expand...
Dips win!

xX_John_Xx said:
Push ups
20, 17, 15
Click to expand...
You had done more the time prior to this. Do you know how many you could do if you didn't stop at 20? Let's find out so we have a standard max pushup number for you

xX_John_Xx said:
Pull ups
7,7,7,7,7,6
Click to expand...
This is strong brother!!!

xX_John_Xx said:
Training
diddly squat
Click to expand...
LOL another out loud chuckle from me here.

Excellent work brother this is a log I can tell your dedicated to. I'll be following!
 
HarleyGuy said:
Bro I just read your whole log from first post to now and I think this is awesome!!

I love your personality you had me giggling, and your food and training has detail that is clearly paid attention to I love it. You have some twists and turns in your diet but you know it too and you announce it without shame when you do it cracks me up. Your training is really steady and I literally watched you getting stronger as the log progressed. Very impressive!!


My first chuckle when starting reading your log... I should fackin hope so fish for breakfast is gross LMAO!


I cook mine with blueberries in them and they liquify in the oats and turn the oats blue, it's awesome!


That's what she said :ROFLMAO::p


This is an amazing 'when sick or getting sick' stack. @LevButlerov has got me on elderberry as well which has helped my whole family when they start to feel it coming on. All high doses and then I continue the high dose for a few days even after feeling better.


Another chuckle as I read this


You're really training hard bro this is awesome!


Loved this!


You're getting stronger!


Dips win!


You had done more the time prior to this. Do you know how many you could do if you didn't stop at 20? Let's find out so we have a standard max pushup number for you


This is strong brother!!!


LOL another out loud chuckle from me here.

Excellent work brother this is a log I can tell your dedicated to. I'll be following!
Click to expand...
Thanks man, precciate that all a lot!
 
2/24/26
Diet:
Breakfast:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
8oz chicken
200g rice
42g dried mango
macros: 760
C: 91
P: 75
F: 8

Dinner:
8oz chicken
300g potatoes
2 eggs
1/2 cup cottage cheese
macros: 880
C: 69
P: 104
F: 19

Totals: 2080 cal
C: 197
P: 211
F: 46

Training:
Just cardio:
1 hour stationary bike
 
xX_John_Xx said:
2/24/26
Diet:
Breakfast:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
8oz chicken
200g rice
42g dried mango
macros: 760
C: 91
P: 75
F: 8

Dinner:
8oz chicken
300g potatoes
2 eggs
1/2 cup cottage cheese
macros: 880
C: 69
P: 104
F: 19

Totals: 2080 cal
C: 197
P: 211
F: 46

Training:
Just cardio:
1 hour stationary bike
Click to expand...
Cardio is great bro and food choices are bang on, albeit your calories are still quite low for 200lbs.

Can you post up a new BF% with your BIA scale? It's been 6 weeks of your log I'm betting you're down a little bit especially with the low cals.
 
xX_John_Xx said:
2/23/26
Diet:
Breakfast:
3 eggs
1/2 cup cottage cheese
Macros: 300 cal
C: 2
P: 32
F: 17

Lunch:
8oz chicken
400g potatoes
Macros: 680 cal
C: 72
P: 80
F: 9

Diner:
8oz chicken
300g rice
Greek yogurt curry concoction
Macros: 860 cal
C: 68
P: 83
F: 28

Totals: 1840 cal
C: 142
P: 195
F: 54

Training: Legs
Squats:
275*5 + work up
185 for 5 sets of 10
Hamstring curls @ 145 lbs
20, 20, 17

Dipping my toes into 531, probably went a lil too heavy on the volume work
Click to expand...
Food looks good but a bit low.

531 is not bad for the main lifts. What will your split be. I'd be conservative with your 1RM estimates so that you can get the reps a bit higher. Eg on the 5 week use a weight where you can get around 8.

Also on the volume accessory template, I once heard someone say they think wendler did it as a joke or totally doesn't get bodybuilding. 5x10 is a waste of time to me. If you want to stick with something similar I'd do 2x10 then add in another exercise. Eg you could do squats 531, then squats 2x10, then leg press, then leg curls.
 
xX_John_Xx said:
2/24/26
Diet:
Breakfast:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
8oz chicken
200g rice
42g dried mango
macros: 760
C: 91
P: 75
F: 8

Dinner:
8oz chicken
300g potatoes
2 eggs
1/2 cup cottage cheese
macros: 880
C: 69
P: 104
F: 19

Totals: 2080 cal
C: 197
P: 211
F: 46

Training:
Just cardio:
1 hour stationary bike
Click to expand...
lets get protein up and fats up please
 
waggat said:
Also on the volume accessory template, I once heard someone say they think wendler did it as a joke or totally doesn't get bodybuilding. 5x10 is a waste of time to me. If you want to stick with something similar I'd do 2x10 then add in another exercise. Eg you could do squats 531, then squats 2x10, then leg press, then leg curls.
Click to expand...
I think your on the money with this, I definitely just wanted something a bit more concrete for the main lifts, and the big but boring didn't feel like anything so I'm fine subbing in other stuff
 
HarleyGuy said:
Cardio is great bro and food choices are bang on, albeit your calories are still quite low for 200lbs.

Can you post up a new BF% with your BIA scale? It's been 6 weeks of your log I'm betting you're down a little bit especially with the low cals.
Click to expand...
Np
At 188.4lbs / 85.5kg
Scale says I'm at a whopping 25.6% body fat from that initial 26%
I know bia isn't that great, so definitely a bit less confidence in that reading
 
2/25/26
Diet:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
French dip from deli
Macros:
no idea

Lunch 2:
8oz chicken
150g rice
barebell bar
Macros: 760
C: 50
P: 91
F: 14

Dinner:
8oz chicken
300g potatoes
100g roasted squash
Macros: 630
C: 62
P: 76
F: 8

Total + whatever lunch was: 1830 cal
C: 149
P: 199
F: 41

Kinda lowish but that is excluding the lunch. Lunch 2, cooked up my chicken just short of fully cooked and got some pieces with pink in the middle, didn't realize till the last 2ish pieces, gross but I think I'll be fine, recooked the rest of the batch I made, which was within the span of 30 mins.

Training: Upper
Dips
10, 10, 10, 9, 8
DB shoulder press @ 35
16, 16, 13
Cable Flys @ 25 lbs/side
12, 12, 10, 9
Overhead triceps extensions @ 30lbs
15, 15, 15

Pull ups:
10, 10, 9
Iso pulldown @ 90lbs
14, 14, 14
Landmine rows (no chest supported tbar) @ 70lbs
12, 12, 10
Reverse cable flys @ first 2 at 10lbs last at 5lbs
12, 9, 16, 15

Lot of free time today so I got to split the workout into morning/evening, with morning being the push, and evening being pull. Don't really plan on doing it again, but felt pretty damn good.
 
xX_John_Xx said:
2/25/26
Diet:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
French dip from deli
Macros:
no idea

Lunch 2:
8oz chicken
150g rice
barebell bar
Macros: 760
C: 50
P: 91
F: 14

Dinner:
8oz chicken
300g potatoes
100g roasted squash
Macros: 630
C: 62
P: 76
F: 8

Total + whatever lunch was: 1830 cal
C: 149
P: 199
F: 41

Kinda lowish but that is excluding the lunch. Lunch 2, cooked up my chicken just short of fully cooked and got some pieces with pink in the middle, didn't realize till the last 2ish pieces, gross but I think I'll be fine, recooked the rest of the batch I made, which was within the span of 30 mins.

Training: Upper
Dips
10, 10, 10, 9, 8
DB shoulder press @ 35
16, 16, 13
Cable Flys @ 25 lbs/side
12, 12, 10, 9
Overhead triceps extensions @ 30lbs
15, 15, 15

Pull ups:
10, 10, 9
Iso pulldown @ 90lbs
14, 14, 14
Landmine rows (no chest supported tbar) @ 70lbs
12, 12, 10
Reverse cable flys @ first 2 at 10lbs last at 5lbs
12, 9, 16, 15

Lot of free time today so I got to split the workout into morning/evening, with morning being the push, and evening being pull. Don't really plan on doing it again, but felt pretty damn good.
Click to expand...
Nice workout you go tin here bro and good volume. 10 pullups is really good!

As for the BF%, steady as she goes and one day at a time and it is down after all.
 
2/26/26
Diet:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
30g protein shake
banana
Macros: 220 cal
C: 25
P: 30

Dinner:
8oz salmon
300g potatoes
100g brussel sprouts
Macros: 590 cal
C: 60
P: 45
F: 15

Totals: 1990 cal
C: 182
P: 178
F: 40
 
2/27/26
breakfast:
20g protein shake
muffin
1 oz walnuts
Macros: 620 cal
C: 48
P: 37
F: 33

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snack:
3 clementines
20g protein shake
Marcos: 135 cal
C: 34

Dinner:
8oz 95% beef (raw weight)
Bell peppers/ onions
2oz low fat mozzarella
2 slices white bread
Macros: 690
C: 40
P: 75
F: 25

Totals: 2170
C: 182
P: 203
F: 64

Training: Legs
Deadlifts
275x5295x5315x6
Sissy hack squat@ 90lbs
1412
Abductor@190lbs
161613
Adductors@250lbs
201817
 
xX_John_Xx said:
2/25/26
Diet:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
French dip from deli
Macros:
no idea

Lunch 2:
8oz chicken
150g rice
barebell bar
Macros: 760
C: 50
P: 91
F: 14

Dinner:
8oz chicken
300g potatoes
100g roasted squash
Macros: 630
C: 62
P: 76
F: 8

Total + whatever lunch was: 1830 cal
C: 149
P: 199
F: 41

Kinda lowish but that is excluding the lunch. Lunch 2, cooked up my chicken just short of fully cooked and got some pieces with pink in the middle, didn't realize till the last 2ish pieces, gross but I think I'll be fine, recooked the rest of the batch I made, which was within the span of 30 mins.

Training: Upper
Dips
10, 10, 10, 9, 8
DB shoulder press @ 35
16, 16, 13
Cable Flys @ 25 lbs/side
12, 12, 10, 9
Overhead triceps extensions @ 30lbs
15, 15, 15

Pull ups:
10, 10, 9
Iso pulldown @ 90lbs
14, 14, 14
Landmine rows (no chest supported tbar) @ 70lbs
12, 12, 10
Reverse cable flys @ first 2 at 10lbs last at 5lbs
12, 9, 16, 15

Lot of free time today so I got to split the workout into morning/evening, with morning being the push, and evening being pull. Don't really plan on doing it again, but felt pretty damn good.
Click to expand...

xX_John_Xx said:
2/26/26
Diet:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
30g protein shake
banana
Macros: 220 cal
C: 25
P: 30

Dinner:
8oz salmon
300g potatoes
100g brussel sprouts
Macros: 590 cal
C: 60
P: 45
F: 15

Totals: 1990 cal
C: 182
P: 178
F: 40
Click to expand...

xX_John_Xx said:
2/27/26
breakfast:
20g protein shake
muffin
1 oz walnuts
Macros: 620 cal
C: 48
P: 37
F: 33

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snack:
3 clementines
20g protein shake
Marcos: 135 cal
C: 34

Dinner:
8oz 95% beef (raw weight)
Bell peppers/ onions
2oz low fat mozzarella
2 slices white bread
Macros: 690
C: 40
P: 75
F: 25

Totals: 2170
C: 182
P: 203
F: 64

Training: Legs
Deadlifts
275x5295x5315x6
Sissy hack squat@ 90lbs
1412
Abductor@190lbs
161613
Adductors@250lbs
201817
Click to expand...
day to day I think your biggest thing here is protein, can you move it to 250 range? @xX_John_Xx
and pretraining AM cardio possible?
overall training is good strong deads 315 is huge!
 
LevButlerov said:
day to day I think your biggest thing here is protein, can you move it to 250 range? @xX_John_Xx
and pretraining AM cardio possible?
Click to expand...
Protein is totally possible, been a little low for a minute. Gonna double up on lunches to get more protein in.
Am cardio is pretty doable gonna skip M/W cuz without changing my bedtime there's no time for it.
 
2/28/26
Breakfast:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Second lunch:
8oz shrimp
300g potatoes
Macros: 480
C: 51
P: 63
F: 5

Dinner:
8oz chicken tenders
1/2 cup cottage cheese + ranch seasoning
150g edamame
macros: 580 cal
C: 23
P: 68
F: 23

Totals: 2160
C: 174
P: 234
F: 53

Training: Upper
Bench:
155x5, 165x5, 165x5
Push ups:
37, 30, 27
BTN press: @ 65lbs
15, 13
High rows: @ 80lbs
14, 14, 14
Pulldowns @ 140lbs
12, 12, 13
BB row @ 145lbs
12, 12, 12 ---> cheated a lot after each set so prolly closer to 11, 9, 7 strict reps
 
xX_John_Xx said:
Protein is totally possible, been a little low for a minute. Gonna double up on lunches to get more protein in.
Am cardio is pretty doable gonna skip M/W cuz without changing my bedtime there's no time for it.
Click to expand...
lets do it :D
 
xX_John_Xx said:
2/28/26
Breakfast:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Second lunch:
8oz shrimp
300g potatoes
Macros: 480
C: 51
P: 63
F: 5

Dinner:
8oz chicken tenders
1/2 cup cottage cheese + ranch seasoning
150g edamame
macros: 580 cal
C: 23
P: 68
F: 23

Totals: 2160
C: 174
P: 234
F: 53

Training: Upper
Bench:
155x5, 165x5, 165x5
Push ups:
37, 30, 27
BTN press: @ 65lbs
15, 13
High rows: @ 80lbs
14, 14, 14
Pulldowns @ 140lbs
12, 12, 13
BB row @ 145lbs
12, 12, 12 ---> cheated a lot after each set so prolly closer to 11, 9, 7 strict reps
Click to expand...
nice day :D cheat is fine on the row a bit
 
3/2/26
Breakfast:
baked oats
3 eggs
Macros: 510 cal
C: 42
P: 36
F: 23

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
Quest bar
Macros: 150cal
C: 12
P: 17
F: 6

Dinner:
8oz chicken
300g potatoes
20g honey
1/2 cup cottage cheese
2 eggs
Macros: 890
C: 70
P: 104
F: 18

Totals: 2190 cal
C: 184
P: 228
F: 53

Gotta push just a couple more grams of protein

Training: legs

Squats:
225x5, 255x5, 275x3, 285x3
RDL's @ 225lbs
12, 11
Leg extensions @ 90lbs/side
16, 16, 14
 
3/3/26
Breakfast:
baked oats
25g protein shake
1 ounce walnuts
Macros: 590 cal
C: 46
P: 47
F: 26

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
3 clementines
barebell bar
20g protein shake
Macros
Marcos: 340 cal
C: 44
P: 40
F: 7

Dinner:
300g shrimp
300g potatoes
1 oz ketchup (sf)
Macros: 530 cal
C: 54
P: 77
F: 3

Totals: 2000 cal
C: 204
P: 235
F: 42

Lowkey ate like half the shrimp and potatoes before taking the picture, swear it was there tho

Training: Push
Military press
45x10, 65x8, 85x5, 85x5, 65x14
Bench press @ 135lbs
12, 12, 10
Machine incline press @ 45lbs/side
15, 15, 12
Overhead extension ezbar @ 40lbs
10, 10, 10
Front raise ezbar @ 40lbs
8, 8, 8
 

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xX_John_Xx said:
3/2/26
Breakfast:
baked oats
3 eggs
Macros: 510 cal
C: 42
P: 36
F: 23

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
Quest bar
Macros: 150cal
C: 12
P: 17
F: 6

Dinner:
8oz chicken
300g potatoes
20g honey
1/2 cup cottage cheese
2 eggs
Macros: 890
C: 70
P: 104
F: 18

Totals: 2190 cal
C: 184
P: 228
F: 53

Gotta push just a couple more grams of protein

Training: legs

Squats:
225x5, 255x5, 275x3, 285x3
RDL's @ 225lbs
12, 11
Leg extensions @ 90lbs/side
16, 16, 14
Click to expand...

xX_John_Xx said:
3/3/26
Breakfast:
baked oats
25g protein shake
1 ounce walnuts
Macros: 590 cal
C: 46
P: 47
F: 26

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
3 clementines
barebell bar
20g protein shake
Macros
Marcos: 340 cal
C: 44
P: 40
F: 7

Dinner:
300g shrimp
300g potatoes
1 oz ketchup (sf)
Macros: 530 cal
C: 54
P: 77
F: 3

Totals: 2000 cal
C: 204
P: 235
F: 42

Lowkey ate like half the shrimp and potatoes before taking the picture, swear it was there tho

Training: Push
Military press
45x10, 65x8, 85x5, 85x5, 65x14
Bench press @ 135lbs
12, 12, 10
Machine incline press @ 45lbs/side
15, 15, 12
Overhead extension ezbar @ 40lbs
10, 10, 10
Front raise ezbar @ 40lbs
8, 8, 8
Click to expand...
nice meal pics :D keeping your macros very stable @xX_John_Xx can you add cardio more?
 
xX_John_Xx said:
3/3/26
Breakfast:
baked oats
25g protein shake
1 ounce walnuts
Macros: 590 cal
C: 46
P: 47
F: 26

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
3 clementines
barebell bar
20g protein shake
Macros
Marcos: 340 cal
C: 44
P: 40
F: 7

Dinner:
300g shrimp
300g potatoes
1 oz ketchup (sf)
Macros: 530 cal
C: 54
P: 77
F: 3

Totals: 2000 cal
C: 204
P: 235
F: 42

Lowkey ate like half the shrimp and potatoes before taking the picture, swear it was there tho

Training: Push
Military press
45x10, 65x8, 85x5, 85x5, 65x14
Bench press @ 135lbs
12, 12, 10
Machine incline press @ 45lbs/side
15, 15, 12
Overhead extension ezbar @ 40lbs
10, 10, 10
Front raise ezbar @ 40lbs
8, 8, 8
Click to expand...
@xX_John_Xx excellent job as usual on another update. The dinner sounds interesting. Shrimp, potatoes, and ketchup. Hmmm, I'm not sure I would add ketchup to shrimp. That sounds kind of funky.
 
xX_John_Xx said:
3/3/26
Breakfast:
baked oats
25g protein shake
1 ounce walnuts
Macros: 590 cal
C: 46
P: 47
F: 26

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
3 clementines
barebell bar
20g protein shake
Macros
Marcos: 340 cal
C: 44
P: 40
F: 7

Dinner:
300g shrimp
300g potatoes
1 oz ketchup (sf)
Macros: 530 cal
C: 54
P: 77
F: 3

Totals: 2000 cal
C: 204
P: 235
F: 42

Lowkey ate like half the shrimp and potatoes before taking the picture, swear it was there tho

Training: Push
Military press
45x10, 65x8, 85x5, 85x5, 65x14
Bench press @ 135lbs
12, 12, 10
Machine incline press @ 45lbs/side
15, 15, 12
Overhead extension ezbar @ 40lbs
10, 10, 10
Front raise ezbar @ 40lbs
8, 8, 8
Click to expand...
Bros, the training is looking fantastic. The pushing split is on point and the overhead extensions and front raise easy bars are some of my favorites as well. @xX_John_Xx
 
xX_John_Xx said:
3/3/26
Breakfast:
baked oats
25g protein shake
1 ounce walnuts
Macros: 590 cal
C: 46
P: 47
F: 26

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
3 clementines
barebell bar
20g protein shake
Macros
Marcos: 340 cal
C: 44
P: 40
F: 7

Dinner:
300g shrimp
300g potatoes
1 oz ketchup (sf)
Macros: 530 cal
C: 54
P: 77
F: 3

Totals: 2000 cal
C: 204
P: 235
F: 42

Lowkey ate like half the shrimp and potatoes before taking the picture, swear it was there tho

Training: Push
Military press
45x10, 65x8, 85x5, 85x5, 65x14
Bench press @ 135lbs
12, 12, 10
Machine incline press @ 45lbs/side
15, 15, 12
Overhead extension ezbar @ 40lbs
10, 10, 10
Front raise ezbar @ 40lbs
8, 8, 8
Click to expand...
Nice job on the training. The pushing routine looks sensational. @xX_John_Xx not gonna go wrong with machine incline press and overhead extensions.
 
xX_John_Xx said:
3/3/26
Breakfast:
baked oats
25g protein shake
1 ounce walnuts
Macros: 590 cal
C: 46
P: 47
F: 26

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
3 clementines
barebell bar
20g protein shake
Macros
Marcos: 340 cal
C: 44
P: 40
F: 7

Dinner:
300g shrimp
300g potatoes
1 oz ketchup (sf)
Macros: 530 cal
C: 54
P: 77
F: 3

Totals: 2000 cal
C: 204
P: 235
F: 42

Lowkey ate like half the shrimp and potatoes before taking the picture, swear it was there tho

Training: Push
Military press
45x10, 65x8, 85x5, 85x5, 65x14
Bench press @ 135lbs
12, 12, 10
Machine incline press @ 45lbs/side
15, 15, 12
Overhead extension ezbar @ 40lbs
10, 10, 10
Front raise ezbar @ 40lbs
8, 8, 8
Click to expand...
@xX_John_Xx nice job on the training. I like the military press and I like the bench press. Just make sure you're warming up thoroughly. You don't want to tear your shoulder.
 
xX_John_Xx said:
3/3/26
Breakfast:
baked oats
25g protein shake
1 ounce walnuts
Macros: 590 cal
C: 46
P: 47
F: 26

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
3 clementines
barebell bar
20g protein shake
Macros
Marcos: 340 cal
C: 44
P: 40
F: 7

Dinner:
300g shrimp
300g potatoes
1 oz ketchup (sf)
Macros: 530 cal
C: 54
P: 77
F: 3

Totals: 2000 cal
C: 204
P: 235
F: 42

Lowkey ate like half the shrimp and potatoes before taking the picture, swear it was there tho

Training: Push
Military press
45x10, 65x8, 85x5, 85x5, 65x14
Bench press @ 135lbs
12, 12, 10
Machine incline press @ 45lbs/side
15, 15, 12
Overhead extension ezbar @ 40lbs
10, 10, 10
Front raise ezbar @ 40lbs
8, 8, 8
Click to expand...
Amazing job on this. The pushing training looks fantastic. You're not going to go wrong with machine incline press and overhead extensions. Those are really what we like to see. @xX_John_Xx
 
xX_John_Xx said:
Me too, but my shoulders are definitely my weakest link rn. Unless I'm deliberately push pressing 100lbs aint going up but for 1 or 2 reps. Definitely trying to add some more emphasis to shoulders though
Click to expand...
Slow but steady and you'll get there
 
3/4/26
Diet:
Breakfast:
baked oats
3 eggs
1 ounce walnuts
Macros: 700 cal
C: 46
P: 40
F: 41

Lunch:
8oz chicken
300g potatoes
Macros: 600cal
C: 54
P: 78
F: 6

Lunch 2:
2 slice bread
200g turkey breast
1/2 cup cottage cheese
20g protein shake
Macros: 560cal
C: 34
P: 70
F: 7

Dinner:
8oz chicken
200g roast veggie mix (broccoli, peppers, squash, and zucchini)
100g potatoes
Macros: 520 cal
C: 36
P: 75
F: 8

Totals: 2380 cal
C: 170
P: 263
F: 62

Training: Pull
Pull ups:
8, 8, 8, 7, 5
Wide pulldowns @ 90lbs/side
15, 15, 15
Close cable row @ 120lbs
16 ,16, 13
Reverse flys @ 10 lbs
16, 16, 16
Hammer curls @ 30lbs
15, 14, 12
BB wrist curls @ 95 lbs
14, 11, 9

Cardio:
1 hr swim
 
3/5/26
Diet:
Breakfast:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
david bar
Macros 150cal
C: 4
P: 28
F: 2

Dinner:
8oz chicken
200g potatoes
100g roast veggie mix
3 eggs
1/2 cup cottage cheese
Macros: 850
C: 52
P: 108
F: 24

Totals: 2080 cal
C: 153
P: 239
F: 51

Cardio:
1hr morning stationary bike

Feeling good, actually have had a ton of people say I look better, not just thinner but leaner too. It's taken like 4 people for me to admit something might actually be happening, my brothers still calling me a fatass so at least im not without motivation.
 
xX_John_Xx said:
Swear I wasn't doing that, that'd be terrible. Just made fries and ketchup, and pretty much ate the shrimp separately. No food crimes today!
Click to expand...
haha okay you never know!
 
xX_John_Xx said:
Definitely not, always doing some bullshit with bands, and some Lu raises before doing any presses. Worse my shoulder has felt was doing dumbbell flies a while back, but stretching good and starting lighter fixed that!
Click to expand...
Yeah shoulders can easily get frozen and snapped.
 
xX_John_Xx said:
I swear i've been doing my cardio, just keep ditzing out and forgetting to put it here
M/W were both 1 hour swims
Tuesday was 1 hour stationary bike in the morning
Click to expand...
please add it there :D
 
xX_John_Xx said:
3/3/26
Breakfast:
baked oats
25g protein shake
1 ounce walnuts
Macros: 590 cal
C: 46
P: 47
F: 26

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
3 clementines
barebell bar
20g protein shake
Macros
Marcos: 340 cal
C: 44
P: 40
F: 7

Dinner:
300g shrimp
300g potatoes
1 oz ketchup (sf)
Macros: 530 cal
C: 54
P: 77
F: 3

Totals: 2000 cal
C: 204
P: 235
F: 42

Lowkey ate like half the shrimp and potatoes before taking the picture, swear it was there tho

Training: Push
Military press
45x10, 65x8, 85x5, 85x5, 65x14
Bench press @ 135lbs
12, 12, 10
Machine incline press @ 45lbs/side
15, 15, 12
Overhead extension ezbar @ 40lbs
10, 10, 10
Front raise ezbar @ 40lbs
8, 8, 8
Click to expand...
@xX_John_Xx nice work man. The food and training both are looking really goood.
 
3/6/26
Diet:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
david bar
70g beef jerky, tillamook honey glazed
Macros 330cal
C: 20
P: 48
F: 5

Dinner:
8oz chicken
300g potatoes
1 oz lite sour cream
100g broccoli
Macros: 760
C: 65
P: 78
F: 19

Totals: 2170
C: 185
P: 229
F: 49

Training: Legs
Squats
225x5, 255x5, 275x3, 315x1
GHD raises
16, 15, 13
Pistol squats @ 10kg
6, 6, 6
Leg press @ 400lbs
16, 20, 20, 20

Cardio:
nada

Pistol squats were just thrown in their for fun, Leg press was the bulk of the volume shoulda went heavier though
 
Last edited:
3/7/26
Diet:
Breakfast:
3 eggs
1/2 cup cottage cheese
1 oz walnuts
Macros: 480 cal
C: 4
P: 35
F: 35

Lunch:
8oz chicken
300g potatoes
Macros: 600 cal
C: 54
P: 77
F: 6

Lunch 2:
2 slice bread
200g turkey breast
1/2 cup cottage cheese
Macros: 480cal
C: 34
P: 50
F: 7

Dinner:
8oz chicken
3 corn tortillas
2 oz cottage cheese
lettuce+salsa
Macros: 610
C: 45
P: 80
F: 11

Totals: 2170 cal
C: 137
P: 242
F: 59

Training: Upper
Muscle up
1
Bench
135x8, 155x5, 165x3, 175x3
DB shoulder press @ 35lbs
16, 15, 12
DB chest fly @ 30lbs
12, 12, 12
Low Rows @ 70lbs/side
16, 16, 16
Cable pullovers @ 60lbs
15, 15, 15

Cardio:
1hr stationary bike

been working on a getting a muscle up for the past couple of weeks, mainly just doing banded ones after I get done stretching, been a lot more about getting comfortable with it than anything. Super stoked to have committed and get it today
 
3/16/26
Breakfast:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
8oz chicken
1/2 cup cottage cheese
200g rice
1/2 cup tomato sauce
Macros: 700
C: 60
P: 89
F: 9

Snack:
20g protein shake

Dinner:
8oz chicken
300g potatoes
100g broccoli
30g lite sour cream
Macros: 710
C: 64
P: 76
F: 18

Totals: 1930 cals
C: 161
P: 217
F: 46


Training: Legs
Squats:
225x5, 255x5, 275x5, 285x4
Hamstring Curls @ 70lbs (heavy ass machine)
10, 10, 10, 8
Leg Press @ 400lbs
20, 20, 16
 
xX_John_Xx said:
3/6/26
Diet:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
david bar
70g beef jerky, tillamook honey glazed
Macros 330cal
C: 20
P: 48
F: 5

Dinner:
8oz chicken
300g potatoes
1 oz lite sour cream
100g broccoli
Macros: 760
C: 65
P: 78
F: 19

Totals: 2170
C: 185
P: 229
F: 49

Training: Legs
Squats
225x5, 255x5, 275x3, 315x1
GHD raises
16, 15, 13
Pistol squats @ 10kg
6, 6, 6
Leg press @ 400lbs
16, 20, 20, 20

Cardio:
nada

Pistol squats were just thrown in their for fun, Leg press was the bulk of the volume shoulda went heavier though
Click to expand...

xX_John_Xx said:
3/7/26
Diet:
Breakfast:
3 eggs
1/2 cup cottage cheese
1 oz walnuts
Macros: 480 cal
C: 4
P: 35
F: 35

Lunch:
8oz chicken
300g potatoes
Macros: 600 cal
C: 54
P: 77
F: 6

Lunch 2:
2 slice bread
200g turkey breast
1/2 cup cottage cheese
Macros: 480cal
C: 34
P: 50
F: 7

Dinner:
8oz chicken
3 corn tortillas
2 oz cottage cheese
lettuce+salsa
Macros: 610
C: 45
P: 80
F: 11

Totals: 2170 cal
C: 137
P: 242
F: 59

Training: Upper
Muscle up
1
Bench
135x8, 155x5, 165x3, 175x3
DB shoulder press @ 35lbs
16, 15, 12
DB chest fly @ 30lbs
12, 12, 12
Low Rows @ 70lbs/side
16, 16, 16
Cable pullovers @ 60lbs
15, 15, 15

Cardio:
1hr stationary bike

been working on a getting a muscle up for the past couple of weeks, mainly just doing banded ones after I get done stretching, been a lot more about getting comfortable with it than anything. Super stoked to have committed and get it today
Click to expand...

xX_John_Xx said:
3/15/26
back home from vacation:
Didn't gain any weight, but wasn't tracking anything while I was out so not super nutritionally sound
Hit the gym everyday, but didn't track super well + 10k steps everyday with 3 at 20k
Just slept in today since I got back late, gonna be back to normal starting tomorrow
Click to expand...

xX_John_Xx said:
3/16/26
Breakfast:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
8oz chicken
1/2 cup cottage cheese
200g rice
1/2 cup tomato sauce
Macros: 700
C: 60
P: 89
F: 9

Snack:
20g protein shake

Dinner:
8oz chicken
300g potatoes
100g broccoli
30g lite sour cream
Macros: 710
C: 64
P: 76
F: 18

Totals: 1930 cals
C: 161
P: 217
F: 46


Training: Legs
Squats:
225x5, 255x5, 275x5, 285x4
Hamstring Curls @ 70lbs (heavy ass machine)
10, 10, 10, 8
Leg Press @ 400lbs
20, 20, 16
Click to expand...
huge updates back from vacation :D you're killing it again @xX_John_Xx lets push up the fats a bit
 
3/17/26
Breakfast:
baked oats
1 ounce walnuts
Macros: 490 cal
C: 46
P: 22
F: 26

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
david bar
Macros: 150 cal
C: 5
P: 28
F: 2

Dinner:
8oz chicken
200g potatoes
1/2 cup cottage cheese
2 eggs
Macros: 730
C: 37
P: 101
F: 20

Totals: 2010 cal
C: 148
P: 221
F: 54

Training:
Fire department was up in the gym so they kicked me out, gonna ask tomorrow what happened, probably just someone smelt gas

Cardio:
1hr stationary bike
 
xX_John_Xx said:
3/17/26
Breakfast:
baked oats
1 ounce walnuts
Macros: 490 cal
C: 46
P: 22
F: 26

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
david bar
Macros: 150 cal
C: 5
P: 28
F: 2

Dinner:
8oz chicken
200g potatoes
1/2 cup cottage cheese
2 eggs
Macros: 730
C: 37
P: 101
F: 20

Totals: 2010 cal
C: 148
P: 221
F: 54

Training:
Fire department was up in the gym so they kicked me out, gonna ask tomorrow what happened, probably just someone smelt gas

Cardio:
1hr stationary bike
Click to expand...
good lets get updated pics up :D @xX_John_Xx
 
3/18/26
Breakfast:
baked oats
1 ounce walnuts
Macros: 490 cal
C: 46
P: 22
F: 26

Lunch:
8oz chicken
200g rice
cheese stick
50g dried mango
Macros: 880 cal
C: 100
P: 78
F: 12

Snack:
Protein crisp bar
Macros: 180 cal
C: 5
P: 18
F: 6

Dinner:
8oz chicken
1 naan loaf
pasta sauce
100g low free mozzarella
Macros: 880
C: 63
P: 102
F: 24

Totals: 2430
C: 214
P: 220
F: 68

Not too bad imo was moving around a lot. Tried to make a pizza thing, ended up having to eat like half my chicken on its own cuz it didn't fit on there.

Training: upper
Pullups and pushups
10/25, 10/25, 10/25
DB shoulder press @ 40lbs
15, 12, 10
DB bench @ 40 lbs
16, 16, 15
DB lat raise @ 15lbs
16, 16, 16
Cable row @ 140lbs
16, 15, 13

Cardio:
1hr swim + swim lessons for 2 hr

Friend who's in emt school took my blood pressure for shits and giggles and it came out to 113/72, pretty cool cause I know back in december it was at exactly 120/80 when i went to the er for pink eye
 
3/20/26
Breakfast:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
Cheese bean rice burrito
8 oz chicken
Macros: 670
C: 42
P: 83
F: 16

Snack:
Protein chips
2x cheese sticks
Macros: 290
C: 3
P: 34
F: 19

Dinner:
8 oz chicken
300g potatoes
30g lite sour cream
Macros: 670
C: 58
P: 78
F: 12

Totals: 2070 cal
C: 140
P: 227
F: 66

Training: legs
Squats:
225x5, 255x3, 275x3, 295x2
GHD raises
16, 16, 15
Leg extension (plate loaded) 45lbs/side
12, 12, 14
Hib adduction @ 250
17, 16, 13
 
xX_John_Xx said:
3/18/26
Breakfast:
baked oats
1 ounce walnuts
Macros: 490 cal
C: 46
P: 22
F: 26

Lunch:
8oz chicken
200g rice
cheese stick
50g dried mango
Macros: 880 cal
C: 100
P: 78
F: 12

Snack:
Protein crisp bar
Macros: 180 cal
C: 5
P: 18
F: 6

Dinner:
8oz chicken
1 naan loaf
pasta sauce
100g low free mozzarella
Macros: 880
C: 63
P: 102
F: 24

Totals: 2430
C: 214
P: 220
F: 68

Not too bad imo was moving around a lot. Tried to make a pizza thing, ended up having to eat like half my chicken on its own cuz it didn't fit on there.

Training: upper
Pullups and pushups
10/25, 10/25, 10/25
DB shoulder press @ 40lbs
15, 12, 10
DB bench @ 40 lbs
16, 16, 15
DB lat raise @ 15lbs
16, 16, 16
Cable row @ 140lbs
16, 15, 13

Cardio:
1hr swim + swim lessons for 2 hr

Friend who's in emt school took my blood pressure for shits and giggles and it came out to 113/72, pretty cool cause I know back in december it was at exactly 120/80 when i went to the er for pink eye
Click to expand...

xX_John_Xx said:
3/19/26
Breakfast:
baked oats
1 ounce walnuts
Macros: 490 cal
C: 46
P: 22
F: 26

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Dinner:
8oz chicken
300g potatoes
2 eggs
1/2 cup cottage cheese
macros: 880
C: 69
P: 104
F: 19

Totals: 2010 cal
C: 175
P: 197
F: 51

Cardio:
1hr swim
Click to expand...

xX_John_Xx said:
3/20/26
Breakfast:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
Cheese bean rice burrito
8 oz chicken
Macros: 670
C: 42
P: 83
F: 16

Snack:
Protein chips
2x cheese sticks
Macros: 290
C: 3
P: 34
F: 19

Dinner:
8 oz chicken
300g potatoes
30g lite sour cream
Macros: 670
C: 58
P: 78
F: 12

Totals: 2070 cal
C: 140
P: 227
F: 66

Training: legs
Squats:
225x5, 255x3, 275x3, 295x2
GHD raises
16, 16, 15
Leg extension (plate loaded) 45lbs/side
12, 12, 14
Hib adduction @ 250
17, 16, 13
Click to expand...
good staying stable but i'd like to cut carbs towards end of day like dinner no potatoes eat them for lunch can you do that? @xX_John_Xx and good squat work 295 wow!
 
xX_John_Xx said:
3/19/26
Breakfast:
baked oats
1 ounce walnuts
Macros: 490 cal
C: 46
P: 22
F: 26

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Dinner:
8oz chicken
300g potatoes
2 eggs
1/2 cup cottage cheese
macros: 880
C: 69
P: 104
F: 19

Totals: 2010 cal
C: 175
P: 197
F: 51

Cardio:
1hr swim
Click to expand...
@xX_John_Xx man, this is a good lineup right here. I love the different foods you're eating, so clean and so fresh.
 
xX_John_Xx said:
3/19/26
Breakfast:
baked oats
1 ounce walnuts
Macros: 490 cal
C: 46
P: 22
F: 26

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Dinner:
8oz chicken
300g potatoes
2 eggs
1/2 cup cottage cheese
macros: 880
C: 69
P: 104
F: 19

Totals: 2010 cal
C: 175
P: 197
F: 51

Cardio:
1hr swim
Click to expand...
Man that is incredible, great diet right here and then one hour of swimming. That is some legit cardio. @xX_John_Xx
 
xX_John_Xx said:
3/20/26
Breakfast:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
Cheese bean rice burrito
8 oz chicken
Macros: 670
C: 42
P: 83
F: 16

Snack:
Protein chips
2x cheese sticks
Macros: 290
C: 3
P: 34
F: 19

Dinner:
8 oz chicken
300g potatoes
30g lite sour cream
Macros: 670
C: 58
P: 78
F: 12

Totals: 2070 cal
C: 140
P: 227
F: 66

Training: legs
Squats:
225x5, 255x3, 275x3, 295x2
GHD raises
16, 16, 15
Leg extension (plate loaded) 45lbs/side
12, 12, 14
Hib adduction @ 250
17, 16, 13
Click to expand...
Not bad at all on the food. @xX_John_Xx only thing I don't like is the cereal and cheese sticks but everything else looks pretty good.
 
xX_John_Xx said:
3/20/26
Breakfast:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
Cheese bean rice burrito
8 oz chicken
Macros: 670
C: 42
P: 83
F: 16

Snack:
Protein chips
2x cheese sticks
Macros: 290
C: 3
P: 34
F: 19

Dinner:
8 oz chicken
300g potatoes
30g lite sour cream
Macros: 670
C: 58
P: 78
F: 12

Totals: 2070 cal
C: 140
P: 227
F: 66

Training: legs
Squats:
225x5, 255x3, 275x3, 295x2
GHD raises
16, 16, 15
Leg extension (plate loaded) 45lbs/side
12, 12, 14
Hib adduction @ 250
17, 16, 13
Click to expand...
@xX_John_Xx really nice job man. I like that you're including the meals that you're getting and you're including the macros. It gives you an idea of where you're at.
 
3/21/26
Diet:
Breakfast:
skipped

Lunch:
Burrito bowl
8oz chicken
200g rice
200g beans+corn
salsa
50g lite cheese
Macros: 1020
C: 111
P: 98
F: 17

Dinner:
8oz chicken
cheese bean and rice burrtito
Macros: 670
C: 42
P: 83
F: 16

Totals: 1690 cal
C: 153
P: 181
F: 38

Definitely light, felt fine just not hungry. Also very mexican

Training: Upper
Dips:
14, 12, 12
Shoulder press machine @ 45lbs/side
15, 13, 12
Wide chest press @ 90bls/side
16, 16, 16
Palm up pulldowns @ 115/side
8, 8, 7
Wide pulldowns @ 70/side
20, 18, 17
Rear delts @ 10lbs
16, 15, 12

Definitely lost some belly fat, and the back is starting to pop a lil
BW: 186lbs
 

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xX_John_Xx said:
3/20/26
Breakfast:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
Cheese bean rice burrito
8 oz chicken
Macros: 670
C: 42
P: 83
F: 16

Snack:
Protein chips
2x cheese sticks
Macros: 290
C: 3
P: 34
F: 19

Dinner:
8 oz chicken
300g potatoes
30g lite sour cream
Macros: 670
C: 58
P: 78
F: 12

Totals: 2070 cal
C: 140
P: 227
F: 66

Training: legs
Squats:
225x5, 255x3, 275x3, 295x2
GHD raises
16, 16, 15
Leg extension (plate loaded) 45lbs/side
12, 12, 14
Hib adduction @ 250
17, 16, 13
Click to expand...
Bros, good clean leg day. You're not gonna go wrong hitting squats and only squats but you are adding other things as well, which is good. Don't forget those calves. @xX_John_Xx
 
xX_John_Xx said:
3/21/26
Diet:
Breakfast:
skipped

Lunch:
Burrito bowl
8oz chicken
200g rice
200g beans+corn
salsa
50g lite cheese
Macros: 1020
C: 111
P: 98
F: 17

Dinner:
8oz chicken
cheese bean and rice burrtito
Macros: 670
C: 42
P: 83
F: 16

Totals: 1690 cal
C: 153
P: 181
F: 38

Definitely light, felt fine just not hungry. Also very mexican

Training: Upper
Dips:
14, 12, 12
Shoulder press machine @ 45lbs/side
15, 13, 12
Wide chest press @ 90bls/side
16, 16, 16
Palm up pulldowns @ 115/side
8, 8, 7
Wide pulldowns @ 70/side
20, 18, 17
Rear delts @ 10lbs
16, 15, 12

Definitely lost some belly fat, and the back is starting to pop a lil
BW: 186lbs
Click to expand...
looking good you're dialing in nicely at 186 :D leaner! @xX_John_Xx MUCH leaner now!
i love your dips keep going with them
 
xX_John_Xx said:
3/21/26
Diet:
Breakfast:
skipped

Lunch:
Burrito bowl
8oz chicken
200g rice
200g beans+corn
salsa
50g lite cheese
Macros: 1020
C: 111
P: 98
F: 17

Dinner:
8oz chicken
cheese bean and rice burrtito
Macros: 670
C: 42
P: 83
F: 16

Totals: 1690 cal
C: 153
P: 181
F: 38

Definitely light, felt fine just not hungry. Also very mexican

Training: Upper
Dips:
14, 12, 12
Shoulder press machine @ 45lbs/side
15, 13, 12
Wide chest press @ 90bls/side
16, 16, 16
Palm up pulldowns @ 115/side
8, 8, 7
Wide pulldowns @ 70/side
20, 18, 17
Rear delts @ 10lbs
16, 15, 12

Definitely lost some belly fat, and the back is starting to pop a lil
BW: 186lbs
Click to expand...
@xX_John_Xx volume is good bro.....
 
xX_John_Xx said:
3/20/26
Breakfast:
2 cups magic spoon
3/2 cup cheerios
1/2 cup almond milk
Macros: 440 cal
C: 37
P: 32
F: 19

Lunch:
Cheese bean rice burrito
8 oz chicken
Macros: 670
C: 42
P: 83
F: 16

Snack:
Protein chips
2x cheese sticks
Macros: 290
C: 3
P: 34
F: 19

Dinner:
8 oz chicken
300g potatoes
30g lite sour cream
Macros: 670
C: 58
P: 78
F: 12

Totals: 2070 cal
C: 140
P: 227
F: 66

Training: legs
Squats:
225x5, 255x3, 275x3, 295x2
GHD raises
16, 16, 15
Leg extension (plate loaded) 45lbs/side
12, 12, 14
Hib adduction @ 250
17, 16, 13
Click to expand...
@xX_John_Xx Magic spoon is bomb! Have you tired the protein poptarts ?
 
xX_John_Xx said:
3/19/26
Breakfast:
baked oats
1 ounce walnuts
Macros: 490 cal
C: 46
P: 22
F: 26

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Dinner:
8oz chicken
300g potatoes
2 eggs
1/2 cup cottage cheese
macros: 880
C: 69
P: 104
F: 19

Totals: 2010 cal
C: 175
P: 197
F: 51

Cardio:
1hr swim
Click to expand...
@xX_John_Xx an hour swim is great cardio great work. Keep it up
 
3/23/26
Breakfast:
baked oats
1 ounce walnuts
Macros: 490 cal
C: 46
P: 22
F: 26

Lunch:
8oz chicken
Cheese bean rice burrito
Macros: 670
C: 42
P: 83
F: 16

Snacks:
David bar
Macros 150cal
C: 4
P: 28
F: 2

Dinner:
8oz chicken
200g potatoes
100g roast veg mix
2 eggs
Macros: 700
C: 45
P: 86
F: 16

Totatls: 2010
C: 137
P: 219
F: 60

Training: Legs
RDL's @ 205
12, 12, 12
Leg Press @ 490
12, 12, 18(failure)
Abductor machine @ 190
16, 16, 14

Cardio:
1hr swim
 
3/24/26
Breakfast:
baked oats
1 ounce walnuts
1/2 banana
Macros: 540 cal
C: 58
P: 22
F: 26

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
20g prptein shake
1 pint halotop
Macros: 380
C: 29
P: 36
F: 5


Dinner:
8oz chicken
1/2 cup cottage cheese
250g potatoes
2 eggs
Maccros: 770
C: 47
P: 100
F: 19

Totals: 2330
C: 194
P: 229
F: 56

Had the ice cream around lunchish before I went to the gym and it gave me some bowel disruption mid workout

Training: Push
BB bench press @ 135
15, 15, 13
BB shoulder Press @ 75
12, 12, 10
Pushdowns @ 50
15, 15, 16
Front raises @ 40
12, 10, 9

Not super chesty so I'm just gonna add in some flys and press to tommorows workout
 
xX_John_Xx said:
3/23/26
Breakfast:
baked oats
1 ounce walnuts
Macros: 490 cal
C: 46
P: 22
F: 26

Lunch:
8oz chicken
Cheese bean rice burrito
Macros: 670
C: 42
P: 83
F: 16

Snacks:
David bar
Macros 150cal
C: 4
P: 28
F: 2

Dinner:
8oz chicken
200g potatoes
100g roast veg mix
2 eggs
Macros: 700
C: 45
P: 86
F: 16

Totatls: 2010
C: 137
P: 219
F: 60

Training: Legs
RDL's @ 205
12, 12, 12
Leg Press @ 490
12, 12, 18(failure)
Abductor machine @ 190
16, 16, 14

Cardio:
1hr swim
Click to expand...

xX_John_Xx said:
3/24/26
Breakfast:
baked oats
1 ounce walnuts
1/2 banana
Macros: 540 cal
C: 58
P: 22
F: 26

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Snacks:
20g prptein shake
1 pint halotop
Macros: 380
C: 29
P: 36
F: 5


Dinner:
8oz chicken
1/2 cup cottage cheese
250g potatoes
2 eggs
Maccros: 770
C: 47
P: 100
F: 19

Totals: 2330
C: 194
P: 229
F: 56

Had the ice cream around lunchish before I went to the gym and it gave me some bowel disruption mid workout

Training: Push
BB bench press @ 135
15, 15, 13
BB shoulder Press @ 75
12, 12, 10
Pushdowns @ 50
15, 15, 16
Front raises @ 40
12, 10, 9

Not super chesty so I'm just gonna add in some flys and press to tommorows workout
Click to expand...
add flyes for sure we need more volume here :D @xX_John_Xx power it up on the carbs though to 250
 
3/25/26
Breakfast
300g potatoes
4 eggs
6oz 95% turkey sausage
Macros: 770
C: 64
P: 64
F: 29

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Dinner:
went out
chips/salsa
carne asada burrito
Macros: ?

Totals: >1410
C: >124
P: >135
F: >35

Training: Pull with a lil push
Push ups:
39, 30, 30, 27
Pec Dec @ 140
15, 14, 12
Machine rows @ 135/side
10, 10, 7
Wide pulldowns machine @ 115/side
12, 13, 12
BB rows @ 115
12, 12, 12

Cardio:
1hr swim

Felt really good on this workout, just a good mood ig and pushed weights a bit heavier than normal
 
3/26/27
Breakfast:
baked oats
1 ounce walnuts
20g protein shake
Macros: 570 cal
C: 46
P: 42
F: 26

Lunch:
8oz chicken
300g potatoes
1/2 cup cottage cheese
1/2 cup tomato sauce
kinda made like a vodka sauce thing
Macros: 700
C: 60
P: 89
F: 9

Dinner:
8oz salmon
150g roast aspargus
150g mushrooms and peppers
Macros: 640
C: 26
P: 62
F: 36

Totals: 1910
C: 132
P: 193
F: 71

Training: Rest

Cardio:
1hr stationary bike
 

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xX_John_Xx said:
3/25/26
Breakfast
300g potatoes
4 eggs
6oz 95% turkey sausage
Macros: 770
C: 64
P: 64
F: 29

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Dinner:
went out
chips/salsa
carne asada burrito
Macros: ?

Totals: >1410
C: >124
P: >135
F: >35

Training: Pull with a lil push
Push ups:
39, 30, 30, 27
Pec Dec @ 140
15, 14, 12
Machine rows @ 135/side
10, 10, 7
Wide pulldowns machine @ 115/side
12, 13, 12
BB rows @ 115
12, 12, 12

Cardio:
1hr swim

Felt really good on this workout, just a good mood ig and pushed weights a bit heavier than normal
Click to expand...

xX_John_Xx said:
3/26/27
Breakfast:
baked oats
1 ounce walnuts
20g protein shake
Macros: 570 cal
C: 46
P: 42
F: 26

Lunch:
8oz chicken
300g potatoes
1/2 cup cottage cheese
1/2 cup tomato sauce
kinda made like a vodka sauce thing
Macros: 700
C: 60
P: 89
F: 9

Dinner:
8oz salmon
150g roast aspargus
150g mushrooms and peppers
Macros: 640
C: 26
P: 62
F: 36

Totals: 1910
C: 132
P: 193
F: 71

Training: Rest

Cardio:
1hr stationary bike
Click to expand...
going hardcore on the food but protein still low up it please
 
xX_John_Xx said:
3/26/27
Breakfast:
baked oats
1 ounce walnuts
20g protein shake
Macros: 570 cal
C: 46
P: 42
F: 26

Lunch:
8oz chicken
300g potatoes
1/2 cup cottage cheese
1/2 cup tomato sauce
kinda made like a vodka sauce thing
Macros: 700
C: 60
P: 89
F: 9

Dinner:
8oz salmon
150g roast aspargus
150g mushrooms and peppers
Macros: 640
C: 26
P: 62
F: 36

Totals: 1910
C: 132
P: 193
F: 71

Training: Rest

Cardio:
1hr stationary bike
Click to expand...
@xX_John_Xx we can always depend on you to put together some good stuff right here. I like the food that you're doing. The fish with asparagus and mushrooms and peppers actually sounds pretty good.
 
xX_John_Xx said:
3/26/27
Breakfast:
baked oats
1 ounce walnuts
20g protein shake
Macros: 570 cal
C: 46
P: 42
F: 26

Lunch:
8oz chicken
300g potatoes
1/2 cup cottage cheese
1/2 cup tomato sauce
kinda made like a vodka sauce thing
Macros: 700
C: 60
P: 89
F: 9

Dinner:
8oz salmon
150g roast aspargus
150g mushrooms and peppers
Macros: 640
C: 26
P: 62
F: 36

Totals: 1910
C: 132
P: 193
F: 71

Training: Rest

Cardio:
1hr stationary bike
Click to expand...
Bros, good job on the lunch, chicken potatoes, some of my favorite. Sound really good with the sauce and cheese. @xX_John_Xx
 
xX_John_Xx said:
3/26/27
Breakfast:
baked oats
1 ounce walnuts
20g protein shake
Macros: 570 cal
C: 46
P: 42
F: 26

Lunch:
8oz chicken
300g potatoes
1/2 cup cottage cheese
1/2 cup tomato sauce
kinda made like a vodka sauce thing
Macros: 700
C: 60
P: 89
F: 9

Dinner:
8oz salmon
150g roast aspargus
150g mushrooms and peppers
Macros: 640
C: 26
P: 62
F: 36

Totals: 1910
C: 132
P: 193
F: 71

Training: Rest

Cardio:
1hr stationary bike
Click to expand...
Amazing job on these meals. The lunch and dinner I could eat every single day. @xX_John_Xx they sound amazing mixing in the protein.
 
xX_John_Xx said:
3/25/26
Breakfast
300g potatoes
4 eggs
6oz 95% turkey sausage
Macros: 770
C: 64
P: 64
F: 29

Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6

Dinner:
went out
chips/salsa
carne asada burrito
Macros: ?

Totals: >1410
C: >124
P: >135
F: >35

Training: Pull with a lil push
Push ups:
39, 30, 30, 27
Pec Dec @ 140
15, 14, 12
Machine rows @ 135/side
10, 10, 7
Wide pulldowns machine @ 115/side
12, 13, 12
BB rows @ 115
12, 12, 12

Cardio:
1hr swim

Felt really good on this workout, just a good mood ig and pushed weights a bit heavier than normal
Click to expand...
Great workout mate, keep it going you’re kicking ass! 👊
 
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