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Overall looking really good. The lunch and dinner are looking outstanding and then you're finding time for a nice rest day as well. @xX_John_Xx
@xX_John_Xx that's a good little meal you put together and like how you chopped up the potatoes into really small squares. That's actually really good. I'm going to have to give that a shot today.
@xX_John_Xx Up the protein bro! Keep the updates coming!
@xX_John_Xx macros and good lookin good man. Keep it coming.
@xX_John_Xx Good numbers bro......
3/30/26
Breakfast:
300g hashbrowns
sf ketchup
4 eggs
100g turkey bacon
Macros: 700 cal
C: 54
P: 49
F: 30
Lunch:
8oz chicken
200g rice
banana
Macros: 740 cal
C: 85
P: 71
F: 6
Dinner:
12oz ny strip raw w/ a little bit of the fat trimmed
150g brussel sprouts w garlic/parm
200g sweet potato w/30g marshmallows
Macros: 980
C: 79
P: 110
F: 25
Totals: 2420
C: 219
P: 230
F: 61
Marshmallows on the sweet potato was to mimic a sweet potato casserole, my execution was meh but done properly I swear its good. Not sure on the macros on the steak so I guesstimated a bit.
Training: Legs
Deadlifts:
225x5, 275x3, 315x3, 345x1, 365x1
Leg press:
600x12, 690x12, 690x11
Back extension @ 135lbs
10, 10, 8
Deadlift pr by 10 lbs moved easy too, finally figured out where the leg press gets hard.
Breakfast:
300g hashbrowns
sf ketchup
4 eggs
100g turkey bacon
Macros: 700 cal
C: 54
P: 49
F: 30
Lunch:
8oz chicken
200g rice
banana
Macros: 740 cal
C: 85
P: 71
F: 6
Dinner:
12oz ny strip raw w/ a little bit of the fat trimmed
150g brussel sprouts w garlic/parm
200g sweet potato w/30g marshmallows
Macros: 980
C: 79
P: 110
F: 25
Totals: 2420
C: 219
P: 230
F: 61
Marshmallows on the sweet potato was to mimic a sweet potato casserole, my execution was meh but done properly I swear its good. Not sure on the macros on the steak so I guesstimated a bit.
Training: Legs
Deadlifts:
225x5, 275x3, 315x3, 345x1, 365x1
Leg press:
600x12, 690x12, 690x11
Back extension @ 135lbs
10, 10, 8
Deadlift pr by 10 lbs moved easy too, finally figured out where the leg press gets hard.
Makes them cook super quick too, especially if you microwave them then let them crisp up in the air fryer.
looks good!
3/31/26
Breakfast:
baked oats double portion
Macros: 600 cal
C: 84
P: 36
F: 16
Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6
Snacks:
david bar
beef jerky
Macros 390cal
C: 14
P: 53
F: 12
Dinner:
8oz chicken
300g potatoes
1 oz lite sour cream
100g brussel sprouts
Macros: 760
C: 65
P: 78
F: 19
Totals: 2390
C: 233
P: 238
F: 53
Training: Pull
Pull ups
10, 10, 10, 8
BB row @ 135
15, 16, 16, 17
Cable pullovers @ 70
12, 16, 16
Reverse flys @ 10
20, 20, 17
Cardio:
1hr stationary bike
Breakfast:
baked oats double portion
Macros: 600 cal
C: 84
P: 36
F: 16
Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6
Snacks:
david bar
beef jerky
Macros 390cal
C: 14
P: 53
F: 12
Dinner:
8oz chicken
300g potatoes
1 oz lite sour cream
100g brussel sprouts
Macros: 760
C: 65
P: 78
F: 19
Totals: 2390
C: 233
P: 238
F: 53
Training: Pull
Pull ups
10, 10, 10, 8
BB row @ 135
15, 16, 16, 17
Cable pullovers @ 70
12, 16, 16
Reverse flys @ 10
20, 20, 17
Cardio:
1hr stationary bike
4/1/26
baked oats double portion
Macros: 600 cal
C: 84
P: 36
F: 16
Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6
Snacks:
30g protein shake
Dinner:
8oz shrimp
200g rice
2 eggs
100g frozen peas/carrots/corn
15g evoo
Macros: 800 cal
C: 70
P: 78
F: 32
Totals: 2160 cal
C: 214
P: 215
F: 54
Training: push
100 push ups
DB bench @ 50lbs
12, 12, 12
Seated db shoulder press @ 40lbs
12, 10, 10
cable Over head extension @ 42.5 lbs
15, 16, 15
Pec Dec @ 150
15, 14, 13
Lat raises @ 10
20, 20, 14
Cardio:
1hr stationary bike
baked oats double portion
Macros: 600 cal
C: 84
P: 36
F: 16
Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6
Snacks:
30g protein shake
Dinner:
8oz shrimp
200g rice
2 eggs
100g frozen peas/carrots/corn
15g evoo
Macros: 800 cal
C: 70
P: 78
F: 32
Totals: 2160 cal
C: 214
P: 215
F: 54
Training: push
100 push ups
DB bench @ 50lbs
12, 12, 12
Seated db shoulder press @ 40lbs
12, 10, 10
cable Over head extension @ 42.5 lbs
15, 16, 15
Pec Dec @ 150
15, 14, 13
Lat raises @ 10
20, 20, 14
Cardio:
1hr stationary bike
LevButlerov
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good diet today
and i like your pec dec work 150s! stay stable with the cardio too WOW! 1hr @xX_John_Xx @BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay
Look at you still hitting it hard bro!
This is amazing. This with Reta will keep the progress going!
4/3/26
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
Snack:
barebell bar
Macros 210
C: 11
P: 20
F: 7
Dinner:
8oz chicken
300g potatoes
100g broccoli/cauliflower mix
3 eggs
1/2 cup cottage cheese
Macros: 910
C: 68
P: 108
F: 24
Legs:
Hack squat @ 180
10, 12 ,16
Squats @ 225
12, 12, 12
Hip adduction @ 250
20, 19, 17
Cardio:
45 min swim
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
Snack:
barebell bar
Macros 210
C: 11
P: 20
F: 7
Dinner:
8oz chicken
300g potatoes
100g broccoli/cauliflower mix
3 eggs
1/2 cup cottage cheese
Macros: 910
C: 68
P: 108
F: 24
Legs:
Hack squat @ 180
10, 12 ,16
Squats @ 225
12, 12, 12
Hip adduction @ 250
20, 19, 17
Cardio:
45 min swim
4/4/26
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
bean cheese rice burrito
Macros: 700 cal
C: 42
P: 80
F: 17
Snacks:
david bar
Macros 150cal
C: 4
P: 28
F: 2
Dinner:
8oz chicken
200g rice
1/2 cup cottage cheese
1/2 cup tomato sauce
Macros: 700
C: 60
P: 89
F: 9
Cardio:
1 hr stationary bike
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
bean cheese rice burrito
Macros: 700 cal
C: 42
P: 80
F: 17
Snacks:
david bar
Macros 150cal
C: 4
P: 28
F: 2
Dinner:
8oz chicken
200g rice
1/2 cup cottage cheese
1/2 cup tomato sauce
Macros: 700
C: 60
P: 89
F: 9
Cardio:
1 hr stationary bike
4/5/26
Breakfast:
Kodiak pancakes about 2 servings
4 eggs
6 oz breakfast sausage
8oz orange juice, fresh stuff tho
Macros: 1260
C: 64
P: 84
F: 65
Lunch:
8oz chicken
200g rice
1/2 cup cottage cheese
1/2 cup tomato sauce
Macros: 700
C: 60
P: 89
F: 9
Dinner:
2-3oz cans tuna
2 slices whtie bread
mustard
Macros: 280
C: 25
P: 36
F: 3
Totals: 2240
C: 149
P: 209
F: 77
Easter sunday so big breakfast with my family.
Upper:
Pullups:
10, 10, 8, 8, 7, 7 went to 50
Dips:
15, 12, 12, 11
Machine pullover @ 180
16, 15, 13
DB bench @ 55
12, 12, 10
Tricep extension w 35bls superset w/ ez bar curls @ 60;bs
10/10 , 10/10, 8/10, 7,8
Breakfast:
Kodiak pancakes about 2 servings
4 eggs
6 oz breakfast sausage
8oz orange juice, fresh stuff tho
Macros: 1260
C: 64
P: 84
F: 65
Lunch:
8oz chicken
200g rice
1/2 cup cottage cheese
1/2 cup tomato sauce
Macros: 700
C: 60
P: 89
F: 9
Dinner:
2-3oz cans tuna
2 slices whtie bread
mustard
Macros: 280
C: 25
P: 36
F: 3
Totals: 2240
C: 149
P: 209
F: 77
Easter sunday so big breakfast with my family.
Upper:
Pullups:
10, 10, 8, 8, 7, 7 went to 50
Dips:
15, 12, 12, 11
Machine pullover @ 180
16, 15, 13
DB bench @ 55
12, 12, 10
Tricep extension w 35bls superset w/ ez bar curls @ 60;bs
10/10 , 10/10, 8/10, 7,8
LevButlerov
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Good update
@xX_John_Xx I'm going over the logs today and recommending some improvements that can be done on diet. Don't think that I'm singling you out but there are definitely a lot of things that you can do better here. I understand it was Easter and you had a big breakfast; that's fine. Even with the dinner (canned tuna versus fresh wild fish) and the white bread, there are some decent breads out there but most breads are very low quality. You can look for a high-quality bread in the freezer section at a health food store.
Bros, looking really nice on this. I like the upper training and I like the machine pullovers. Those are fun. @xX_John_Xx
Amazing work on this. The upper body training is fantastic. @xX_John_Xx I love the pull-ups. Fifty of them is very impressive, along with the dips. Heck you can just do those two things and have a great workout in itself.
@xX_John_Xx I give you a lot of credit for detailing this entire workout. I really enjoy your upper and lower body training and this upper training you did looks really strong. Especially with the easy bar curls
Sounds like you had a good Easter and you had a big breakfast with your family. That's really sweet. @xX_John_Xx
@xX_John_Xx really nice training man. Love the volume.
4/10/26
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
bean cheese rice burrito
Macros: 700 cal
C: 42
P: 80
F: 17
Snacks:
david bar
42g dried mango
Macros 310cal
C: 41
P: 28
F: 2
Dinner:
homemade taquitos:
300g chicken breast
6 corn tortillas
100g cheese
salsa
1/4 cup guac
Macros: 1050 cal
C: 70
P: 114
F: 35
Totals: 2500 cal
C: 190
P: 254
F: 73
Lunges tried to kill me today, hamstring got tight and I had the safeties too low to do anything
Bailed on macro tracking for the past couple of days, didn't go to mcdonalds or anything crazy, but I'll get back to proper tracking asap
Cardio:
mon - 1 hr swim
tue- 1 hr stationary bike
wed- 1 hr swim
thurs- nada
fri- 2hr/6mi hike
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
bean cheese rice burrito
Macros: 700 cal
C: 42
P: 80
F: 17
Snacks:
david bar
42g dried mango
Macros 310cal
C: 41
P: 28
F: 2
Dinner:
homemade taquitos:
300g chicken breast
6 corn tortillas
100g cheese
salsa
1/4 cup guac
Macros: 1050 cal
C: 70
P: 114
F: 35
Totals: 2500 cal
C: 190
P: 254
F: 73
Lunges tried to kill me today, hamstring got tight and I had the safeties too low to do anything
Bailed on macro tracking for the past couple of days, didn't go to mcdonalds or anything crazy, but I'll get back to proper tracking asap
Cardio:
mon - 1 hr swim
tue- 1 hr stationary bike
wed- 1 hr swim
thurs- nada
fri- 2hr/6mi hike
Attachments
Carbs was kinda meh, not bad but more definitely make me feel better. Cardio will probably go up slowly since the snow is finally melting and I'll be able to do it outside, we just got our first rain, that wasn't freezing, in months today too.
LevButlerov
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4/12/26
Breakfast:
baked oats double portion
Macros: 600 cal
C: 84
P: 36
F: 16
Lunch:
Lunch:
8oz chicken
bean cheese rice burrito
Macros: 700 cal
C: 42
P: 80
F: 17
Dinner:
Dinner:
8oz chicken
200g potatoes
3 eggs
1/2 cup cottage cheese
macros: 870
C: 51
P: 110
F: 25
Totals: 2170 cal
C: 177
P: 226
F: 58
Cardio:
80min stationary bike
Breakfast:
baked oats double portion
Macros: 600 cal
C: 84
P: 36
F: 16
Lunch:
Lunch:
8oz chicken
bean cheese rice burrito
Macros: 700 cal
C: 42
P: 80
F: 17
Dinner:
Dinner:
8oz chicken
200g potatoes
3 eggs
1/2 cup cottage cheese
macros: 870
C: 51
P: 110
F: 25
Totals: 2170 cal
C: 177
P: 226
F: 58
Cardio:
80min stationary bike
Attachments
LevButlerov
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180 on the pull over right?
impressive @xX_John_Xx carbs low lets bump fats to 80 at least
@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay
Macros looking good there mate.
Nice work with the 80 min cardio.
Is that workout upper body? Might be better getting a row variation in there for back. Maybe instead of the pullover.
It was supposed to be upper but i got a lil crunched for time, I was planning on t-bar rows since my gym just got a tbar row kinda excited to use it
4/13/26
Breakfast:
Baked oats
3 eggs
1/2 cup cottage cheese
cherry tomatoes + spinach
Macros: 600 cal
C: 49
P: 44
F: 27
Lunch:
8oz chicken
300g rice
Macros: 740 cal
C: 80
P: 71
F: 6
Snack:
Barebell bar
Macros: 210
C: 11
P: 20
F: 7
Dinner:
8oz chicken
bean cheese rice burrito
Macros: 700 cal
C: 42
P: 80
F: 17
Totals: 2250
C: 182
P: 215
F: 57
Cardio:
1hr swim
Training: legs
Squats:
225x5, 225x5, 255x5
Leg extensions @ 200
15, 12, 12
Was pretty tired already and still sore in the glutes from friday, I'd call it a deload day
Breakfast:
Baked oats
3 eggs
1/2 cup cottage cheese
cherry tomatoes + spinach
Macros: 600 cal
C: 49
P: 44
F: 27
Lunch:
8oz chicken
300g rice
Macros: 740 cal
C: 80
P: 71
F: 6
Snack:
Barebell bar
Macros: 210
C: 11
P: 20
F: 7
Dinner:
8oz chicken
bean cheese rice burrito
Macros: 700 cal
C: 42
P: 80
F: 17
Totals: 2250
C: 182
P: 215
F: 57
Cardio:
1hr swim
Training: legs
Squats:
225x5, 225x5, 255x5
Leg extensions @ 200
15, 12, 12
Was pretty tired already and still sore in the glutes from friday, I'd call it a deload day
gotchu
LevButlerov
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awesome
LevButlerov
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steady
4/14/26
Breakfast:
Baked oats
3 eggs
1/2 cup cottage cheese
cherry tomatoes + spinach
1oz walnuts
Macros: 780 cal
C: 53
P: 48
F: 45
Lunch:
8oz chicken
bean cheese rice burrito
Macros: 700 cal
C: 42
P: 80
F: 17
Snack:
Strawberry fruit leather
Macros: 140
C:38
Dinner:
8oz chicken
200g potatoes
3 eggs
1/2 cup cottage cheese
macros: 870
C: 51
P: 110
F: 25
Totals: 2490
C: 184
P: 238
F: 87
Cardio:
1hr stationary bike
Breakfast:
Baked oats
3 eggs
1/2 cup cottage cheese
cherry tomatoes + spinach
1oz walnuts
Macros: 780 cal
C: 53
P: 48
F: 45
Lunch:
8oz chicken
bean cheese rice burrito
Macros: 700 cal
C: 42
P: 80
F: 17
Snack:
Strawberry fruit leather
Macros: 140
C:38
Dinner:
8oz chicken
200g potatoes
3 eggs
1/2 cup cottage cheese
macros: 870
C: 51
P: 110
F: 25
Totals: 2490
C: 184
P: 238
F: 87
Cardio:
1hr stationary bike
Attachments
4/15/26
Breakfast
baked oats
1 oz walnuts
Macros: 780 cal
C: 88
P: 40
F: 34
Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6
Snack:
barebell bar
Macros 210
C: 11
P: 20
F: 7
Dinner:
12oz raw carne asada
6 corn tortillas
salsa/onions/cilantro
Macros: 860
C: 60
P: 72
F: 28
Totals: 2490
C: 219
P: 203
F: 75
Cardio:
1hr ish swim
Breakfast
baked oats
1 oz walnuts
Macros: 780 cal
C: 88
P: 40
F: 34
Lunch:
8oz chicken
200g rice
Macros: 640 cal
C: 60
P: 71
F: 6
Snack:
barebell bar
Macros 210
C: 11
P: 20
F: 7
Dinner:
12oz raw carne asada
6 corn tortillas
salsa/onions/cilantro
Macros: 860
C: 60
P: 72
F: 28
Totals: 2490
C: 219
P: 203
F: 75
Cardio:
1hr ish swim
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@xX_John_Xx the lunch and the dinner look fantastic. It's a nice little Mexican dinner if you ask me. Sounds really nice with the salsa and cilantro.
Another solid update for sure. The lunch looks fantastic. Chicken and rice is a good mix and I like the dinner as well. @xX_John_Xx
@xX_John_Xx Bros, I like the dinner; it reminds me of the food I get when I go across the border to Mexico.
Amazing work on the food. Not gonna go wrong with chicken and rice. It's simple to make, it's edible, and it does the job. Just add some veggies next time. @xX_John_Xx
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