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Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast, broccoli and asparagus, Honeycrisp apple Meal 2 - chicken Cesar wrap, pineapple juice Snack - 45 almonds TTL Protein - 222g Carbs - 127g Fat - 82 Calories - 2147 Goal - 2200 cal/day Arms Tri pushdown 72.5x8 4 sets...

*update* Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast, broccoli and asparagus, Honeycrisp apple Meal 2 - 8oz steak, 5tbsp Thai chili, 3 tortilla (small), 3 tbsp sour cream, 1/2 cup rice Snack - 35 almonds TTL Protein - 221g Carbs - 134g Fat - 79g Calories - 2164...

*update* On top of 12hr work day Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast, broccoli and asparagus, Honeycrisp apple Meal 2 - 8oz steak, 5 tbsp A1 Snack - 50 almonds, protein bar TTL Protein - 233g Carbs - 97g Fat - 75g Calories - 2201 Goal - 2200 cal/day (Same...

I believe the protein bar, fruits/veggies and A1 - - - Updated - - - Thank you all for the support, shits keeping me pushing hard. Appreciate all the advice and guidance

*update* Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast, broccoli and asparagus Meal 2 - 8oz steak, 5 tbsp A1 Snack - 50 almonds, protein bar TTL Protein - 233g Carbs - 97g Fat - 75g Calories - 2001 Goal - 2200 cal/day Bench/tri Flat bench 225x7 225x6 215x8...

Currently down 5 lbs

*update* Meal 1 - 50g protein shake, 4000mg fish oil, chicken cutlet with spinach Meal 2 - 8oz steak, 4 tbsp a1, 50g protein shake Snack - 45g almonds TTL Protein - 239g Carbs - 103g Fat - 90g Calories - 2202 Goal - 2200 cal/day Legs Calf press 180x20 200x20 210x20 2 sets...

You're right, gonna raise weight an aim for 6-8 reps from now on

Yea I have almond gonna use them to fill any calories I have extra at the end of the day - - - Updated - - - I'm thinking I might fast for 20 on Tuesday/Thursday as they will be harder cardio days

*update* Meal 1 - 50g protein shake, 4000mg fish oil, 3oz chicken breast, 6 oz steak Meal 2 - 8oz steak, 3 small tortilla, 3 tbsp sour cream, 3 tbsp thai chili sauce Snack - TTL Protein - 221g Carbs - 135g Fat - 88g Calories - 2266 Goal - 2200 cal/day Shoulders/biceps/triceps...

18 I eat between 1-7 - - - Updated - - - Focusing on for for now, got scoliosis so wanna make sure it's on point before adding weight

*update* Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast Meal 2 - 8oz steak, 5 tbsp A1, 1/2 cup rice Snack - cherries, kiwi, 2 tbsp peanut butter TTL Protein - 261g Carbs - 119g Fat - 61g Calories - 2112 Deadlift/back Lat pulldown 100x15 105x15 115x15 110x15 Wide...

*update* Will add fruit and veggies next week when I food shop Meal 1 - 50g protein shake, 4000mg fish oil Meal 2 - 8oz chicken, 8oz steak, 3 tortilla, 3 tbsp sour cream, 5 tbsp A1, 1/2 cup rice Snack - 2 tbsp peanut butter (have almonds on the way this is the best i could do for today)...

I been working out after work so my first meal is my lunch break. I can try an close my eating window so I workout after.

Not sure what you mean - - - Updated - - - After today I'll try to add some fish oil or some kind of healthy fats with the first meal, snacks I'll switch to bars or almonds

*update* Meal 1 - 50g protein shake, 8oz chicken breast Meal 2 - 8oz London broil, 3 tortillas, 3 tbsp sour cream, 5 tbsp A1, 1/2 cup rice Snack - 50g trail mix TTL Protein - 226g Carbs - 172g Fat - 73g Calories - 2257 Chest Flat bench 195x10 3 sets 185x10 Incline bench 155x15...

*update* 7/21/23 Meal 1 - 50g protein shake, 8oz chicken breast Meal 2 - 9oz chicken breast 1/2 cup rice Snack - 200g trail mix TTL Protein - 234 Carbs - 147 Fat - 84 Calories - 2203 Pull 2 Seated row (wipe grip) 145x15 2 sets 135x15 2 sets Lat pull 100x15 3 set 105x15 Curl...

Gonna add some fish oil this weekend and add it in, thanks bro

*update* Have begun 18-6 fasting Meal 1 - 50g protein shake, 8oz chicken breast Meal 2 - 10oz steak, 1/2 cup rice, 3 tortillas, 3 tbsp sour cream, 3 tbs A1 Snack - none TTL Protein - 238g Carbs - 154g Fat - 66g Calories - 2205 Push 2 Single arm crossover 60x12 3 sets Fly...

*question* Do yall this is a decent routine to run? Any advice or changes. Goal is to recomp would like to get down in the 20% range before throwing a cycle in unless y'all think it would help before then Sitting around 30% right now I believe Day 1 - monday Squat Leg press Seated...