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very nice improvements from when you started this log
Good updates so far.......
Right on!
Thanks, I've been getting between 8 & 11 miles a week
Tuesday Work Out
2mile tread
Hammer Strength ISO lateral high rows
5 sets
135x15, 225x10, 315x8, 365x2, 225x10
Nautilus XP Load Lat Pull downs
Super setted 3 sets with about high rows
225x10
Hammer Strength Low Cable Rows
6 sets
100x20, 160x10, 180x10, 220x6, 180x8, 160x15
15min sauna
1st meal
7:30am
Shake
1 cup Amond/Oat milk
Calories = 45
Protein = 1g
Carbs = 6g
Total fat = 2g
2 scoops Optimum Nutrition
Calories = 4
Protein = 48g
Carbs = 4
Total fat = 3g
1/2 cup frozen blueberries
Calories = 42
Protein = 1
Carbs = 11
Total fat = 0
1/2 cup oats
Calories = 150
Protein = 5g
Carbs = 27
Total fat = 3g
1/2 cup Walnuts
Cal = 400
Protein = 10
Carbs = 8
Fat = 40
Total
Calories = 641
Protein = 65
Carbs = 56
Fat = 48
2nd meal
7 ounce Filet
Calories = 300
Protein = 41
Carbs = 0
Fat = 7
6 ounce wild caught sockeye salmon
Calories = 260
Protein = 46
Carbs = 0
Fat = 10
Total
Calories = 560
Protein = 87
Carbs = 0
Fat = 17
Cheddar broccoli rice(not clean)
Calories= 620
Protein = 18
Carbs = 104
Fat = 16
Total for the day
Calories = 1821
Protein = 160
Carbs = 104
Fat = 91
2mile tread
Hammer Strength ISO lateral high rows
5 sets
135x15, 225x10, 315x8, 365x2, 225x10
Nautilus XP Load Lat Pull downs
Super setted 3 sets with about high rows
225x10
Hammer Strength Low Cable Rows
6 sets
100x20, 160x10, 180x10, 220x6, 180x8, 160x15
15min sauna
1st meal
7:30am
Shake
1 cup Amond/Oat milk
Calories = 45
Protein = 1g
Carbs = 6g
Total fat = 2g
2 scoops Optimum Nutrition
Calories = 4
Protein = 48g
Carbs = 4
Total fat = 3g
1/2 cup frozen blueberries
Calories = 42
Protein = 1
Carbs = 11
Total fat = 0
1/2 cup oats
Calories = 150
Protein = 5g
Carbs = 27
Total fat = 3g
1/2 cup Walnuts
Cal = 400
Protein = 10
Carbs = 8
Fat = 40
Total
Calories = 641
Protein = 65
Carbs = 56
Fat = 48
2nd meal
7 ounce Filet
Calories = 300
Protein = 41
Carbs = 0
Fat = 7
6 ounce wild caught sockeye salmon
Calories = 260
Protein = 46
Carbs = 0
Fat = 10
Total
Calories = 560
Protein = 87
Carbs = 0
Fat = 17
Cheddar broccoli rice(not clean)
Calories= 620
Protein = 18
Carbs = 104
Fat = 16
Total for the day
Calories = 1821
Protein = 160
Carbs = 104
Fat = 91
Attachments
@dominion7 you got the calories up i like that way closer to BMR
Wednesday
Workout
2 mile tread
Tricep rope pulldowns
5 sets
32.5×20, 35x12, 42x12, 47.5x8, 35x10
Tricep cable reverse grip single arm extensions
3 sets each arm
20x15, 20x12, 20x10
Standing dumbbell curls
3 sets
30x10 each arm
50x5 each arm
20x25 each arm
20min sauna
Food
1st meal
7:30am
Shake
1 cup Amond/Oat milk
Calories = 45
Protein = 1g
Carbs = 6g
Total fat = 2g
2 scoops Optimum Nutrition
Calories = 4
Protein = 48g
Carbs = 4
Total fat = 3g
1/2 cup frozen blueberries
Calories = 42
Protein = 1
Carbs = 11
Total fat = 0
1/2 cup oats
Calories = 150
Protein = 5g
Carbs = 27
Total fat = 3g
1/2 cup Walnuts
Cal = 400
Protein = 10
Carbs = 8
Fat = 40
AG-Greens
Cal = 50
Protein = 2
Carbs = 6
Fat = 0
Total - meal
Calories = 691
Protein = 67
Carbs = 62
Fat = 48
10am Snack - totals
4 eggs 2 slices keto toast
Cal = 296
Pro = 32
Carb = 4
Fat = 18
1pm
10 ounce grass fed ribeye
Cal = 240
Pro = 22
Carb = 0
Fat = 17
1 cup cottage cheese
Cal = 220
Pro = 24
Carb = 10
Fat = 10
Total meal
Cal = 469
Pro = 46
Carb = 10
Fat = 27
5pm
Shake
Calories = 291
Protein = 57
Carbs = 54
Fat = 8
Total for the day
Cal = 1697
Pro = 200
Carb = 124
Fat = 101
Workout
2 mile tread
Tricep rope pulldowns
5 sets
32.5×20, 35x12, 42x12, 47.5x8, 35x10
Tricep cable reverse grip single arm extensions
3 sets each arm
20x15, 20x12, 20x10
Standing dumbbell curls
3 sets
30x10 each arm
50x5 each arm
20x25 each arm
20min sauna
Food
1st meal
7:30am
Shake
1 cup Amond/Oat milk
Calories = 45
Protein = 1g
Carbs = 6g
Total fat = 2g
2 scoops Optimum Nutrition
Calories = 4
Protein = 48g
Carbs = 4
Total fat = 3g
1/2 cup frozen blueberries
Calories = 42
Protein = 1
Carbs = 11
Total fat = 0
1/2 cup oats
Calories = 150
Protein = 5g
Carbs = 27
Total fat = 3g
1/2 cup Walnuts
Cal = 400
Protein = 10
Carbs = 8
Fat = 40
AG-Greens
Cal = 50
Protein = 2
Carbs = 6
Fat = 0
Total - meal
Calories = 691
Protein = 67
Carbs = 62
Fat = 48
10am Snack - totals
4 eggs 2 slices keto toast
Cal = 296
Pro = 32
Carb = 4
Fat = 18
1pm
10 ounce grass fed ribeye
Cal = 240
Pro = 22
Carb = 0
Fat = 17
1 cup cottage cheese
Cal = 220
Pro = 24
Carb = 10
Fat = 10
Total meal
Cal = 469
Pro = 46
Carb = 10
Fat = 27
5pm
Shake
Calories = 291
Protein = 57
Carbs = 54
Fat = 8
Total for the day
Cal = 1697
Pro = 200
Carb = 124
Fat = 101
Great update
Looks good
i want to see pic updates on sunday
No, I have just been doing 2 miles a day before each workout, sometimes 3miles on Wednesday without lifting, and some extra time on Saturday. I don't get around much because I work from home. It's been 8 to 11 miles a week. Should I change up something?
I love your diet it's full of nutrition
love what you're doing as well you're showing how it's done
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