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@2l84me1 training with high rep end is the big deal doing it, protein high 300 grams KEEP goingMonday 11/27
Meals
Totals:
- breakfast: 6 organic eggs, 2 banana, 1 cup of milk, 1 cup of oatmeal, 1 scoop protein powder in milk (1150 calories, 86g protein, 103.6g carbs, 42g fat)
- Late lunch (salad fell all over ground at work had to skip til I got home): 1 cup oatmeal, 2 cups milk, 1.5 cups Greek yogurt, strawberries (904 calories, 69g protein, 119.5 carbs, 16g fat)
- Dinner: 300g chicken breast, 1 cup brown rice, sweet peas (865 calories, 105g protein, 73g carbs, 14g fat)
- Snack: 1.5 cup Greek yogurt, strawberry, 1 cup milk & 1/2 cup oatmeal (540 calories, 45g protein, 53g carbs, 11g fats)
- calories: 3459
- Carbs: 349.1
- Fat: 80
- Protein: 305
Training (back/bicep/forearm)
- pre workout cardio: 1.15 mile run 10 minute treadmill
- Lat pull-down 4 sets: 1 set 115lb 8 reps, 1 set 115lb 8 reps, 1 set 115 7 reps, 1 set 70lb 21 reps
- Chest supported dumbbell row 4 sets: 1 set 40lb 11 reps, 1 set 40lb 11 reps, 1 set 40lb 10 reps, 1 set 27.5lb 23 reps
- Straight arm push down (rope) 4 sets: 1 set 50lb 9 reps, 1 set 50lb 8 reps, 1 set 50lb 6 reps, 1 set 30lb 18 reps
- Face pulls 4 sets: 1 set 40lb 7 reps, 1 set 40lb 7 reps, 1 set 40lb 6 reps, 1 set 25lb 21 reps
- Dumbbell Hammer curls 4 sets: 1 set 27.5lb 10 reps, 1 set 30lb 7 reps, 1 set 30lb 6 reps, 1 set 20lb 16 reps
- Preacher curl machine 4 sets: 1 set 100lb 6 reps, 1 set 90lb 7 reps, 1 set 90lb 7 reps, 1 set 50lb 22 reps
- Dumbbell wrist curl 4 sets: 1 set 27.5lb 15 reps, 1 set 27.5lb 15 reps, 1 set 27.5lb 11 reps, 1 set 15lb 21 reps
- Reverse wrist curls 4 sets: 1 set 20lb 16 reps, 1 set 20lb 15 reps, 1 set 20lb 14 reps, 1 set 12.5lb 19 reps
- Crunch machine 4 sets: 1 set 40lb 17 reps, 1 set 40lb 14 reps, 1 set 40lb 10 reps, 1 set 40lb 10 reps
- Post workout cardio: 15 minute stairmaster 874 steps
Sleep: 8 hours
@2l84me1 protein is closer to 350grams you're pushing it high, getting it to 400 grams add some protein bars and push over the edge and keep growingTuesday 11/28
Meals
- breakfast: 6 boiled organic eggs, 3/4 cup Greek yogurt w/ scoop protein powder, 2 whole bananas, 1/2 cup oatmeal, 1 cup milk (1278 calories, 97.5g protein, 116.6g carbs, 44.5g fat)
- Lunch: 200g chicken breast, 100g broccoli, 1 cup brown rice (584 calories, 65g protein, 49g carbs, 11g fat)
- Snack: 1.5 cup green yogurt, 2 banana (450 calories, 34.5g protein, 80g carbs, .5g fat)
- Protein shake post workout (330 calories, 43g protein, 19g carbs, 8g fat)
- Dinner: 300g chicken breast, 2 banana, 200g broccoli (773 calories, 101g protein, 68g carbs, 13g fat)
Totals:
- calories: 3415
- Carbs: 332.5
- Fat: 76
- Protein: 341
Training (chest/shoulder/tri)
- Pre workout cardio: 10 minute treadmill 1.15 mile
- Bench press (smith machine) 4 sets: 1 set 165lb 7 reps, 1 set 165lb 6 reps, 1 set 165lb 5 reps, 1 set 115lb 11 reps (wasn’t feeling strong today idk why)
- Incline bench (smith machine) 4 sets: 1 set 125lb 5 reps, 1 set 125lb 5 reps, 1 set 125lb 5 reps, 1 set 75lb 15 reps
- Cable flies 4 sets: 1 set 20lb 8 reps, 1 set 20lb 7 reps, 1 set 20lb 7 reps, 1 set 10lb 25 reps
- Lateral raise 4 sets: 1 set 20lb 8 reps, 1 set 20lb 7 reps, 1 set 20lb 7 reps, 1 set 12.5lb 14 reps,
- Front raise 4 sets: 1 set 17.5lb 7 reps, 1 set 20lb 7 reps, 1 set 20lb 8 reps, 1 set 12.5lb 16 reps
- Tricep push down (v bar) 3 sets: 1 set 55lb 7 reps, 1 set 55lb 8 reps, 1 set 35lb 21 reps
- Overhead tricep push down (rope) 3 set: 1 set 30lb 5 reps, 1 set 30lb 6 reps, 1 set 15lb 26 reps
- Post workout cardio: 10 minutes 534 steps stairmaster
Super rushed today cuz my son had late soccer practice, also felt very weak… felt like a wasted session. Very discouraging
Sleep: 6 hours (didn’t get home from gym til 10, then meal prep then shower)
Nice updateTuesday 11/28
Meals
- breakfast: 6 boiled organic eggs, 3/4 cup Greek yogurt w/ scoop protein powder, 2 whole bananas, 1/2 cup oatmeal, 1 cup milk (1278 calories, 97.5g protein, 116.6g carbs, 44.5g fat)
- Lunch: 200g chicken breast, 100g broccoli, 1 cup brown rice (584 calories, 65g protein, 49g carbs, 11g fat)
- Snack: 1.5 cup green yogurt, 2 banana (450 calories, 34.5g protein, 80g carbs, .5g fat)
- Protein shake post workout (330 calories, 43g protein, 19g carbs, 8g fat)
- Dinner: 300g chicken breast, 2 banana, 200g broccoli (773 calories, 101g protein, 68g carbs, 13g fat)
Totals:
- calories: 3415
- Carbs: 332.5
- Fat: 76
- Protein: 341
Training (chest/shoulder/tri)
- Pre workout cardio: 10 minute treadmill 1.15 mile
- Bench press (smith machine) 4 sets: 1 set 165lb 7 reps, 1 set 165lb 6 reps, 1 set 165lb 5 reps, 1 set 115lb 11 reps (wasn’t feeling strong today idk why)
- Incline bench (smith machine) 4 sets: 1 set 125lb 5 reps, 1 set 125lb 5 reps, 1 set 125lb 5 reps, 1 set 75lb 15 reps
- Cable flies 4 sets: 1 set 20lb 8 reps, 1 set 20lb 7 reps, 1 set 20lb 7 reps, 1 set 10lb 25 reps
- Lateral raise 4 sets: 1 set 20lb 8 reps, 1 set 20lb 7 reps, 1 set 20lb 7 reps, 1 set 12.5lb 14 reps,
- Front raise 4 sets: 1 set 17.5lb 7 reps, 1 set 20lb 7 reps, 1 set 20lb 8 reps, 1 set 12.5lb 16 reps
- Tricep push down (v bar) 3 sets: 1 set 55lb 7 reps, 1 set 55lb 8 reps, 1 set 35lb 21 reps
- Overhead tricep push down (rope) 3 set: 1 set 30lb 5 reps, 1 set 30lb 6 reps, 1 set 15lb 26 reps
- Post workout cardio: 10 minutes 534 steps stairmaster
Super rushed today cuz my son had late soccer practice, also felt very weak… felt like a wasted session. Very discouraging
Sleep: 6 hours (didn’t get home from gym til 10, then meal prep then shower)
Good workout hereThursday 11/23
Meals
- breakfast: T bone steak, 2 eggs, hash brown, toast (1720 calories, 150g protein, 70g carbs, 94g fat)
- Lunch: ham, Mac n cheese, turkey, gravy, greens (unknown macros)
- Dinner: leftovers
Totals: absolutely unknown, total cheat day, ate everything in sight beyond capacity all day I’m sorry
Training (back/bicep/forearm
- pre workout cardio: 5 minutes .55 miles
- Single arm pull-down 4 sets: 1 set 55lb, 10 reps, 1 set 55lb 9 reps, 1 set 70lb 6 reps, 1 set 40lb 14 reps
- Bent over rows 4 sets: 1 set 115lb 9 reps, 1 set 125lb 6 reps, 1 set 125lb 6 reps, 1 set 75lb 18 reps
- Straight arm push down 4 sets: 1 set 40lb 9 reps, 1 set 40lb 9 reps, 1 set 40lb 9 reps, 1 set 30lb 17 reps
- Face pulls 4 sets: 1 set 40lb 7 reps, 1 set 40lb 8 reps, 1 set 40lb 7 reps, 1 set 25lb 22 reps
- Hammer curls 4 sets: 1 set 30lb 10 reps, 1 set 30lb 7 reps, 1 set 30lb 7 reps, 1 set 20lb 16 reps
- Bicep curl machine 4 sets: 1 set 100lb 7 reps, 1 set 100lb 7 reps, 1 set 100lb 6 reps, 1 set 60lb 16lb
- Dumbbell wrist curls 4 sets: 1 set 22.5lb 16 reps, 1 set 22.5lb 13 reps, 1 set 22.5lb 13 reps, 1 set 15lb 20 reps
- Reverse wrist curls 4 sets: 1 set 17.5lb 14 reps, 1 set 17.5lb 13 reps, 1 set 17.5lb 13 reps, 1 set 10lb 25 reps
- Post workout cardio: stairmaster 5 minutes 365 steps (higher volume steps, less time was in a rush to get out for thanksgiving)
Sleep: 8 hours
Diet cleanSaturday 11/25
Meals
- breakfast: 9 scrambled egg, 2 pieces bacon, 2 banana, 1 cup oatmeal, 1 cup almond milk (1599 calories, 79.5g protein, 126g carbs, 88.5g fat)
- Snack: 1 cup oatmeal, 2 scoop protein powder with 1.5 cup almond milk, 1 banana (820 calories, 72g protein, 105g carbs, 14.5g fat)
- Dinner: chicken hibachi, mushrooms, peppers, noodle, brown rice (unknown calories birthday dinner way over macros and calorie for the day)
Training: rest day
Sleep: 8-10 hours