Good diet......
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@2l84me1 you're keeping 25 cardio push it to 30min if you can, all else stay the course on trainingWednesday 12/6
Totals:
- breakfast: 6 organic boiled eggs, 1/2 cup oatmeal in 1 cup milk, 1 scoop protein powder in 1 cup milk, 2 banana (1268 calories, 89.5g protein, 118.6g carbs, 48g fat)
- Lunch: tuna, brown rice, 100g broccoli (584 calories, 72g protein, 49g carbs, 7.5g fat)
- Snack: 300g pineapple, 1.5 cup Greek yogurt (450 calories, 35.5g protein, 55g carbs, 0g fat)
- Dinner: beef, chicken, white rice, pinto bean, avacado, cheese, lettuce, corn (1625 calories, 139 protein, 87g carbs, 81g fat)
- calories: 3927
- Carbs: 309.6
- Fat: 136.5
- Protein: 335.5
Training (chest/shoulder/tricep)
- pre workout cardio: 10 minutes 1.15 mile run treadmill
- Shoulder press machine 4 sets: 1 set 90lb 11 reps, 1 set 100lb 8 reps, 1 set 100lb 6 reps, 1 set 50lb
- Bench press (smith machine) 4 sets: 1 set 165lb 4 reps, 135lb 9 reps, 1 set 145lb 6 reps, 1 set 95lb 16 reps
- Incline bench (smith machine) 4 sets: 1 set 125lb 6 reps, 1 set 125lb 8 reps, 1 set 125lb 6 reps, 125lb 16 reps
- Cable flies (mid) 3 sets: 1 set 20lb 8 reps, 1 set 25lb 5 reps, 1 set 10lb 23 reps
- Cable flies (upper) 3 sets: 1 set 10lb 9 reps, 1 set 15lb 9 reps, 1 set 5lb 27 reps
- Cable flies (lower) 3 sets: 1 set 20lb 7 reps, 1 set 20lb 7 reps, 1 set 10lb 17 reps
- Face pulls 4 sets: 1 set 35lb 7 reps, 1 set 35lb 10 reps, 1 set 35lb 11 reps, 1 set 20lb 26 reps
- Tricep pull-down (rope) 5 sets: 1 set 40lb 10 reps, 1 set 40lb 8 reps, 1 set 40lb 6 reps, 1 set 20lb 17 reps, 1 set 30lb 10 reps
- Post workout cardio: 15 minute stairmaster 869 steps
Sleep: 7 hours
8 minute miles rn, I will push it soon.Bros not bad you ran over a mile in 10 minutes that's pretty good
@2l84me1 keep the PUSH up and we want more updates8 minute miles rn, I will push it soon.