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I never thought of this. Nice!!
I never thought of this. Great point out!!
I love oatmeal it’s a great breakfast
Oatmeal apple cinnamon Is my jam
Real food is always the best............
Eat Protein rich diet.
10-16-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino Intra drink
Breakfast Special K cereal with 2% milk
No Work out followed with 1 protein drink
Lunch chicken potatoes and broccoli
Dinner Chicken in Dijon Sauce with Balsamic Greens, walnuts & Grapes. Plus Garlic Bread with protein
Last meal
Workout = Today is my off day. Does include walking my dog and being active through the house
10-17-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino Intra drink
Breakfast Oatmeal with 2% milk
Work out followed with 1 protein drink
Lunch Italian Chicken & Pepper Sandos with Potato Wedges and Garlic Sauce with Protein Drink
Dinner 16 Buffalo Chicken Pizza rolls and 1 Ham and cheese hotpocket and Protein Drink
Last meal Protein Drink
Running
Set 1: 00:20:00 Distance: 2.0 mile
Barbell Ab Rollout (Kneeling)
Set 1: 15
Set 2: 15
Set 3: 15
Set 4: 15
Set 5: 20
Set 6: 25
Rep Max: 25
Dumbbell Side Bend
Set 1: 50 lbs x 15
Set 2: 50 lbs x 15
Set 3: 50 lbs x 15
Set 4: 50 lbs x 15
Set 5: 50 lbs x 20
Set 6: 50 lbs x 25
Best 1RM: 91.66
Push-Up
Set 1: 20
Set 2: 20
Set 3: 20
Set 4: 20
Set 5:30
Set 6: 65
Rep Max: 65
Hanging Leg Raise
Set 1: 10
Set 2: 10
Set 3: 10
Rep Max: 10
10-18-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino Intra drink
Breakfast Oatmeal with 2% milk
Work out followed with 1 protein drink
Lunch Crispy Buffalo spices Chicken with Blue cheese sauce, scallion mashed potatoes & carrots With Protein Drink
Dinner Rice and beans with cheese pickle and sausage with Protein Drink
Last meal 2 Eggs and 1 protein Bar 3 chicken tenders with Protein Drink
Running
Set 1: 00:20:00 Distance: 2.0 mile
Leg Raise
Set 1: 20
Rep Max: 20
Crunch
Set 1: 40
Rep Max: 40
Rear Pull-Up (Wide Grip)
Set 1: 20 lbs x 10
Best 1RM: 26.66
Crunch
Set 1: 40
Rep Max: 40
Leg Raise
Set 1: 20
Rep Max: 20
Leg Raise
Set 1: 20
Rep Max: 20
Crunch
Set 1: 40
Rep Max: 40
Rear Pull-Up (Wide Grip) :
Set 1: 20 lbs x 10
Best 1RM: 26.66
Decline Bench Weighted Twist
Set 1: 30 lbs x 24
Best 1RM: 54
Pull-Up Set 1: 12
Rep Max: 12
Decline Bench Weighted Twist
Set 1: 30 lbs x 24
Best 1RM: 54
Pull-Up
Set 1: 12
Rep Max: 12
Leg Raise
Set 1: 26
Rep Max: 26
Crunch
Set 1: 60
Rep Max: 60
Chin-Up
Set 1: 20 lbs x 14
Best 1RM: 29.33
Crunch
Set 1: 80
Rep Max: 80
Leg Raise
Set 1: 40
Rep Max: 40
Decline Bench Weighted Twist
Set 1: 30 lbs x 32
Best 1RM: 61.99
Crunch
Set 1: 80
Rep Max: 80
Leg Raise
Set 1: 40
Rep Max: 40
Chin-Up
Set 1: 20 lbs x 16
Best 1RM: 30.66
Cable Kneeling Pulldown
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Set 3: 120 lbs x 10
Set 4: 120 lbs x 10
Set 5: 120 lbs x 10
Set 6: 120 lbs x 10
Best 1RM: 160
10-19-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino Intra drink
Breakfast Oatmeal with 2% milk
Work out followed with 1 protein drink
Lunch 2 Cheesy Smashed Burger with old Bay Fries, Caramelized Onion & Special Sauce With Protein Drink
Dinner Rice and beans with cheese pickle and sausage with Protein Drink
Last meal 2 Eggs and 1 protein Bar 1 Boneless Fish Filet with Protein Drink
Barbell Squat
Set 1: 135 lbs x 8
Set 2: 185 lbs x 8
Best 1RM: 234.33
Barbell Squat
Set 1: 225 lbs x 5
Set 2: 245 lbs x 5
Set 3: 245 lbs x 5
Set 4: 265 lbs x 5
Set 5: 285 lbs x 5
Best 1RM: 332.5
Barbell Standing Calf Raise
Set 1: 310 lbs x 15
Set 2: 310 lbs x 15
Set 3: 310 lbs x 15
Best 1RM: 465
Machine Leg Extension
Set 1: 150 lbs x 10
Set 2: 150 lbs x 10
Set 3: 150 lbs x 10
Best 1RM: 200
Barbell Standing Calf R..
Set 1: 310 lbs x 15
Best 1RM: 465
Machine Leg Curl (Prone)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 100 lbs x 10
Best 1RM: 133.33
Cable Pull Through
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Set 3: 120 lbs x 10
Best 1RM: 160
10-20-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino Intra drink
Breakfast Oatmeal with 2% milk
Work out followed with 1 protein drink
Lunch 1 1/2 Boneless chicken breast with jalapeños chef salad nachos with cheese beans and rice and 3 Buffalo wings With Protein Drink
Dinner N/A with Protein Drink
Last meal Beef jerky and walnuts with Protein Drink
Barbell Bench Press
Set 1: 45 lbs x 12
Set 2: 155 lbs x 8
Set 3: 215 lbs x 3
Best 1RM: 236.5
Barbell Bench Press
Set 1: 245 lbs x 3
Set 2: 245 lbs x 3
Set 3: 235 lbs x 5
Set 4: 235 lbs x 5
Set 5: 235 lbs x 5
Best 1RM: 274.16
Barbell Decline Bench Press
Set 1: 185 lbs x 8
Set 2: 185 lbs x 8
Set 3: 185 lbs x 6
Best 1RM: 234.33
Dumbbell Bench Press
Set 1: 150 lbs x 6
Set 2: 150 lbs x 5
Set 3: 150 lbs x 4
Best 1RM: 180
Machine Fly
Set 1: 100 lbs x 8
Set 2: 100 lbs x 8
Set 3: 100 lbs x 8
Best 1RM: 126.66
EZ Bar Decline Close Grip Skull Crusher
Set 1: 85 lbs x 10
Set 2: 85 lbs x 10
Set 3: 85 lbs x 10
Best 1RM: 113.33
Dumbbell Seated Tricep Pre..
Set 1: 75 lbs x 10
Set 2: 75 lbs x 10
Set 3: 75 lbs x 10
Best 1RM: 100
Cable Tricep Pushdown Rope
Set 1: 100 lbs x 8
Set 2: 100 lbs x 10
Set 3: 100 lbs x 10
Best 1RM: 133.33
Barbell Bench Press Close Grip
Set 1: 135 lbs x 11
Set 2: 135 lbs x 9
Set 3: 135 lbs x 10
Best 1RM: 184.5
10-21-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino Intra drink
Breakfast Oatmeal with 2% milk
Work out followed with 1 protein drink
Lunch Pork Sausage Rigatoni Rosa with Cream Cheese, Zucchini & Parm With Protein Drink
Dinner N/A with Protein Drink
Last meal Oatmeal with 2 scoop peanut butter with Protein Drink
Barbell Shoulder Press
Set 1: 45 lbs x 12
Set 2: 105 lbs x 8
Set 3: 135 lbs x 8
Best 1RM: 171
Barbell Shoulder Press
Set 1: 165 lbs x 8
Set 2: 165 lbs x 8
Set 3: 175 lbs x 8
Set 4: 180 lbs x 8
Best 1RM: 228
Dumbbell One-Arm Front Row
Set 1: 40 lbs x 8
Set 2: 40 lbs x 8
Set 3: 40 lbs x 8
Best 1RM: 50.66
Barbell Shrug
Set 1: 315 lbs x 15
Set 2: 335 lbs x 15
Set 3: 355 lbs x 15
Best 1RM: 532.5
Dumbbell Lateral Raise
Set 1: 30 lbs x 10
Set 2: 30 lbs x 10
Set 3: 30 lbs x 12
Best 1RM: 42
Barbell Curl
Set 1: 75 lbs x 8
Set 2: 85 lbs x 8
Set 3: 95 lbs x 8
Best 1RM: 120.33
Barbell Curl
Set 1: 105 lbs x 8
Best 1RM: 133
EZ Bar Curl
Set 1: 85 lbs x 8
Set 2: 85 lbs x 8
Set 3: 85 lbs x 8
Best 1RM: 107.66
Cable Bicep Curl
Set 1: 65 lbs x 8
Set 2: 65 lbs x 8
Set 3: 65 lbs x 8
Best 1RM: 82.33
Dumbbell Hammer Curl
Set 1: 30 lbs x 8
Set 2: 30 lbs x 8
Set 3: 30 lbs x 8
Best 1RM: 38
Barbell Reverse Curl
Set 1: 65 lbs x 8
Set 2: 65 lbs x 8
Set 3: 65 lbs x 8
Best 1RM: 82.33
10-22-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino Intra drink
Breakfast Special K Cereal with 2% milk
Work out followed with 1 protein drink
Lunch 3 Eggs 4 sausages and 2 toast With Protein Drink
Dinner Szechuan Pork Noodle Stir-Fry with Protein Drink
Last meal 1 Tuna Sandwich with Protein Drink
Barbell Deadlift
Set 1: 135 lbs x 8
Set 2: 185 lbs x 8
Best 1RM: 234.33
Barbell Deadlift
Set 1: 245 lbs x 3
Set 2: 265 lbs x 3
Set 3: 295 lbs x 5
Set 4: 295 lbs x 5
Set 5: 315 lbs x 2
Set 6: 335 lbs x 3
Set 7: 355 lbs x 4
Best 1RM: 402.33
Barbell Bent-Over Row
Set 1: 175 lbs x 10
Set 2: 175 lbs x 10
Set 3: 175 lbs x 12
Best 1RM: 244.99
Cable Lat Pulldown (Wide G..
Set 1: 280 lbs x 10
Set 2: 280 lbs x 10
Set 3: 280 lbs x 12
Best 1RM: 392
Cable Seated Row
Set 1: 190 lbs x 10
Set 2: 190 lbs x 10
Set 3: 190 lbs x 12
Best 1RM: 266
Dumbbell One-Arm Row
Set 1: 75 lbs x 10
Set 2: 75 lbs x 10
Set 3: 75 lbs x 12
Best 1RM: 105
Cable Cross-Over
Set 1: 60 lbs x 10
Set 2: 60 lbs x 10
Set 3: 60 lbs x 12
Best 1RM: 84
Cable Rope Face Pull
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Set 3: 120 lbs x 12
Best 1RM: 168
185.5lbs .6% bf lost at 11.9% goal is about 2 to 3 % more loss before bulk. Mainly letting my body recomp. Will be adding more eggs and protein and less carbed food.
Wake up
1 pre work out drink
1 protein shake
1 Amino Intra drink
Breakfast Special K cereal with 2% milk
No Work out followed with 1 protein drink
Lunch chicken potatoes and broccoli
Dinner Chicken in Dijon Sauce with Balsamic Greens, walnuts & Grapes. Plus Garlic Bread with protein
Last meal
Workout = Today is my off day. Does include walking my dog and being active through the house
10-17-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino Intra drink
Breakfast Oatmeal with 2% milk
Work out followed with 1 protein drink
Lunch Italian Chicken & Pepper Sandos with Potato Wedges and Garlic Sauce with Protein Drink
Dinner 16 Buffalo Chicken Pizza rolls and 1 Ham and cheese hotpocket and Protein Drink
Last meal Protein Drink
Running
Set 1: 00:20:00 Distance: 2.0 mile
Barbell Ab Rollout (Kneeling)
Set 1: 15
Set 2: 15
Set 3: 15
Set 4: 15
Set 5: 20
Set 6: 25
Rep Max: 25
Dumbbell Side Bend
Set 1: 50 lbs x 15
Set 2: 50 lbs x 15
Set 3: 50 lbs x 15
Set 4: 50 lbs x 15
Set 5: 50 lbs x 20
Set 6: 50 lbs x 25
Best 1RM: 91.66
Push-Up
Set 1: 20
Set 2: 20
Set 3: 20
Set 4: 20
Set 5:30
Set 6: 65
Rep Max: 65
Hanging Leg Raise
Set 1: 10
Set 2: 10
Set 3: 10
Rep Max: 10
10-18-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino Intra drink
Breakfast Oatmeal with 2% milk
Work out followed with 1 protein drink
Lunch Crispy Buffalo spices Chicken with Blue cheese sauce, scallion mashed potatoes & carrots With Protein Drink
Dinner Rice and beans with cheese pickle and sausage with Protein Drink
Last meal 2 Eggs and 1 protein Bar 3 chicken tenders with Protein Drink
Running
Set 1: 00:20:00 Distance: 2.0 mile
Leg Raise
Set 1: 20
Rep Max: 20
Crunch
Set 1: 40
Rep Max: 40
Rear Pull-Up (Wide Grip)
Set 1: 20 lbs x 10
Best 1RM: 26.66
Crunch
Set 1: 40
Rep Max: 40
Leg Raise
Set 1: 20
Rep Max: 20
Leg Raise
Set 1: 20
Rep Max: 20
Crunch
Set 1: 40
Rep Max: 40
Rear Pull-Up (Wide Grip) :
Set 1: 20 lbs x 10
Best 1RM: 26.66
Decline Bench Weighted Twist
Set 1: 30 lbs x 24
Best 1RM: 54
Pull-Up Set 1: 12
Rep Max: 12
Decline Bench Weighted Twist
Set 1: 30 lbs x 24
Best 1RM: 54
Pull-Up
Set 1: 12
Rep Max: 12
Leg Raise
Set 1: 26
Rep Max: 26
Crunch
Set 1: 60
Rep Max: 60
Chin-Up
Set 1: 20 lbs x 14
Best 1RM: 29.33
Crunch
Set 1: 80
Rep Max: 80
Leg Raise
Set 1: 40
Rep Max: 40
Decline Bench Weighted Twist
Set 1: 30 lbs x 32
Best 1RM: 61.99
Crunch
Set 1: 80
Rep Max: 80
Leg Raise
Set 1: 40
Rep Max: 40
Chin-Up
Set 1: 20 lbs x 16
Best 1RM: 30.66
Cable Kneeling Pulldown
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Set 3: 120 lbs x 10
Set 4: 120 lbs x 10
Set 5: 120 lbs x 10
Set 6: 120 lbs x 10
Best 1RM: 160
10-19-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino Intra drink
Breakfast Oatmeal with 2% milk
Work out followed with 1 protein drink
Lunch 2 Cheesy Smashed Burger with old Bay Fries, Caramelized Onion & Special Sauce With Protein Drink
Dinner Rice and beans with cheese pickle and sausage with Protein Drink
Last meal 2 Eggs and 1 protein Bar 1 Boneless Fish Filet with Protein Drink
Barbell Squat
Set 1: 135 lbs x 8
Set 2: 185 lbs x 8
Best 1RM: 234.33
Barbell Squat
Set 1: 225 lbs x 5
Set 2: 245 lbs x 5
Set 3: 245 lbs x 5
Set 4: 265 lbs x 5
Set 5: 285 lbs x 5
Best 1RM: 332.5
Barbell Standing Calf Raise
Set 1: 310 lbs x 15
Set 2: 310 lbs x 15
Set 3: 310 lbs x 15
Best 1RM: 465
Machine Leg Extension
Set 1: 150 lbs x 10
Set 2: 150 lbs x 10
Set 3: 150 lbs x 10
Best 1RM: 200
Barbell Standing Calf R..
Set 1: 310 lbs x 15
Best 1RM: 465
Machine Leg Curl (Prone)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 100 lbs x 10
Best 1RM: 133.33
Cable Pull Through
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Set 3: 120 lbs x 10
Best 1RM: 160
10-20-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino Intra drink
Breakfast Oatmeal with 2% milk
Work out followed with 1 protein drink
Lunch 1 1/2 Boneless chicken breast with jalapeños chef salad nachos with cheese beans and rice and 3 Buffalo wings With Protein Drink
Dinner N/A with Protein Drink
Last meal Beef jerky and walnuts with Protein Drink
Barbell Bench Press
Set 1: 45 lbs x 12
Set 2: 155 lbs x 8
Set 3: 215 lbs x 3
Best 1RM: 236.5
Barbell Bench Press
Set 1: 245 lbs x 3
Set 2: 245 lbs x 3
Set 3: 235 lbs x 5
Set 4: 235 lbs x 5
Set 5: 235 lbs x 5
Best 1RM: 274.16
Barbell Decline Bench Press
Set 1: 185 lbs x 8
Set 2: 185 lbs x 8
Set 3: 185 lbs x 6
Best 1RM: 234.33
Dumbbell Bench Press
Set 1: 150 lbs x 6
Set 2: 150 lbs x 5
Set 3: 150 lbs x 4
Best 1RM: 180
Machine Fly
Set 1: 100 lbs x 8
Set 2: 100 lbs x 8
Set 3: 100 lbs x 8
Best 1RM: 126.66
EZ Bar Decline Close Grip Skull Crusher
Set 1: 85 lbs x 10
Set 2: 85 lbs x 10
Set 3: 85 lbs x 10
Best 1RM: 113.33
Dumbbell Seated Tricep Pre..
Set 1: 75 lbs x 10
Set 2: 75 lbs x 10
Set 3: 75 lbs x 10
Best 1RM: 100
Cable Tricep Pushdown Rope
Set 1: 100 lbs x 8
Set 2: 100 lbs x 10
Set 3: 100 lbs x 10
Best 1RM: 133.33
Barbell Bench Press Close Grip
Set 1: 135 lbs x 11
Set 2: 135 lbs x 9
Set 3: 135 lbs x 10
Best 1RM: 184.5
10-21-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino Intra drink
Breakfast Oatmeal with 2% milk
Work out followed with 1 protein drink
Lunch Pork Sausage Rigatoni Rosa with Cream Cheese, Zucchini & Parm With Protein Drink
Dinner N/A with Protein Drink
Last meal Oatmeal with 2 scoop peanut butter with Protein Drink
Barbell Shoulder Press
Set 1: 45 lbs x 12
Set 2: 105 lbs x 8
Set 3: 135 lbs x 8
Best 1RM: 171
Barbell Shoulder Press
Set 1: 165 lbs x 8
Set 2: 165 lbs x 8
Set 3: 175 lbs x 8
Set 4: 180 lbs x 8
Best 1RM: 228
Dumbbell One-Arm Front Row
Set 1: 40 lbs x 8
Set 2: 40 lbs x 8
Set 3: 40 lbs x 8
Best 1RM: 50.66
Barbell Shrug
Set 1: 315 lbs x 15
Set 2: 335 lbs x 15
Set 3: 355 lbs x 15
Best 1RM: 532.5
Dumbbell Lateral Raise
Set 1: 30 lbs x 10
Set 2: 30 lbs x 10
Set 3: 30 lbs x 12
Best 1RM: 42
Barbell Curl
Set 1: 75 lbs x 8
Set 2: 85 lbs x 8
Set 3: 95 lbs x 8
Best 1RM: 120.33
Barbell Curl
Set 1: 105 lbs x 8
Best 1RM: 133
EZ Bar Curl
Set 1: 85 lbs x 8
Set 2: 85 lbs x 8
Set 3: 85 lbs x 8
Best 1RM: 107.66
Cable Bicep Curl
Set 1: 65 lbs x 8
Set 2: 65 lbs x 8
Set 3: 65 lbs x 8
Best 1RM: 82.33
Dumbbell Hammer Curl
Set 1: 30 lbs x 8
Set 2: 30 lbs x 8
Set 3: 30 lbs x 8
Best 1RM: 38
Barbell Reverse Curl
Set 1: 65 lbs x 8
Set 2: 65 lbs x 8
Set 3: 65 lbs x 8
Best 1RM: 82.33
10-22-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino Intra drink
Breakfast Special K Cereal with 2% milk
Work out followed with 1 protein drink
Lunch 3 Eggs 4 sausages and 2 toast With Protein Drink
Dinner Szechuan Pork Noodle Stir-Fry with Protein Drink
Last meal 1 Tuna Sandwich with Protein Drink
Barbell Deadlift
Set 1: 135 lbs x 8
Set 2: 185 lbs x 8
Best 1RM: 234.33
Barbell Deadlift
Set 1: 245 lbs x 3
Set 2: 265 lbs x 3
Set 3: 295 lbs x 5
Set 4: 295 lbs x 5
Set 5: 315 lbs x 2
Set 6: 335 lbs x 3
Set 7: 355 lbs x 4
Best 1RM: 402.33
Barbell Bent-Over Row
Set 1: 175 lbs x 10
Set 2: 175 lbs x 10
Set 3: 175 lbs x 12
Best 1RM: 244.99
Cable Lat Pulldown (Wide G..
Set 1: 280 lbs x 10
Set 2: 280 lbs x 10
Set 3: 280 lbs x 12
Best 1RM: 392
Cable Seated Row
Set 1: 190 lbs x 10
Set 2: 190 lbs x 10
Set 3: 190 lbs x 12
Best 1RM: 266
Dumbbell One-Arm Row
Set 1: 75 lbs x 10
Set 2: 75 lbs x 10
Set 3: 75 lbs x 12
Best 1RM: 105
Cable Cross-Over
Set 1: 60 lbs x 10
Set 2: 60 lbs x 10
Set 3: 60 lbs x 12
Best 1RM: 84
Cable Rope Face Pull
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10
Set 3: 120 lbs x 12
Best 1RM: 168
185.5lbs .6% bf lost at 11.9% goal is about 2 to 3 % more loss before bulk. Mainly letting my body recomp. Will be adding more eggs and protein and less carbed food.
Attachments
@Lipster you're doing some food a bit too high carb for me but thats not bad, can you switch some meals to oatmeal and brown rice
pizza to something more healthy etc
and how about omega 3 fish oil intake can you add?
what about psyllium husk and probiotics you drinking?
bro you need ranch food
time to get serious and nail down your diet is extremely poor
I don't see a single Whole Food in your entire diet
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