Wednesday gains

Warm up:

  • Incline reverse flys 4 x 25, 10 lbs
  • Straight arm cable lat pulldown: 4 x 25, 40 lbs
  • Cable triceps pushdown: 4 x 25, 40 lbs

Workout:

  • Barbell bench press 3 x 2-3, 105 lbs
  • Barbell bench press 3 x 2-3, 110 lbs
  • barbell bench press (narrow grip) 4 x 5-6, 80 lbs

Tri-sets:

  • Lat pulldown: 4 x 5-6, 80 lbs
  • Assisted Dips: 4 x 5-6
  • Seated DB Shoulder press: 4 x 5-6, 60 lbs

Tri-sets:

  • Assisted pull ups: 4 x 5-6, 100 lbs
  • Seated arnold press: 4 x 5-6, 50 lbs
  • DB overhead triceps extension: 4 x 5-6, 25 lbs

Cardio Session:

  • Spin bike: 20 minutes, gear 4

9.19.18 Macro’s log

12AM (work/snack)

  • Kroger carb master yogurt (raspberry) Calories 70, Carbs 5g, Fats 1.5g, Protein 9g

2AM (work/lunch)

  • Kroger fresh baked bread (0.25 loaf) Calories 269, Carbs 55.8g, Fats 1.9g, Protein 11.5g
  • Kroger southwestern dressing, lite (1 TBSP) Calories 70, Carbs 3g, Fats 7g, Protein 0g
  • Kroger white sweet onion; Calories 6, Carbs 1.3g, Fats 0g, Protein 0.1g
  • Sliced Swiss Cheese (1 slice) Calories 110, Carbs 1g, Fats 8g, Protein 9g
  • Kroger Mesquite roasted turkey (2 oz) Calories 50, Carbs 0g, Fats 0g, Protein 11g
  • Hellman’s lite may (2 TBSP) Calories 70, Carbs 2g, Fats 7g, Protein 0g
  • Kroger Hard Salami (2 slices) Calories 60, Carbs 0.5g, Fats 5g. Protein 2.5g

2:30PM (lunch)

  • Frosted Flakes cereal (2 cups) Calories 110, Carbs 27g, Fats 1g, Protein 1g
  • Kroger 2% milk (1 cup) Calories 120, carbs 12g, fats 5g, protein 8g

5:30PM (snack/work)

  • Oreo cookies (3 cookies) Calories 160, Carbs 25g, fats 7g, protein 1g

8PM (Dinner)

  • City blends ‘rush hour mocha’ protein shake (24 oz) Calories 525, Carbs 84g, Fats 6g, Protein 28g
  • Kroger creamy peanut butter (1 TBSP) Calories 90, Carbs 3.5g, Fats 7.5g, Protein 3.5g

Total Calories: 1710 (under goal)

Total Carbs: 220.1g (over by .1 g)

Total fats: 56.9g (over)

Total protein: 84.6g (under goal)

Dining out at chipotle 9.18.18

12AM (Work/Snack)

  • Kroger Carb Master Yogurt (Blended Strawberry) Calories 60, Carbs 4g, Fats 1.5g and protein 8g

2AM (Work/Lunch)

  • Kroger fresh baked bread (.25 loaf) Calories 269, Carbs 55.8, Fats 1.9g, Protein 11.5g
  • White sweet onion Calories 6, Carbs 1.3g, Fats 0g, Protein 0.1g
  • Sliced Swiss cheese (1 slice) Calories 110, Carbs 1g, Fats 8g, protein 9g
  • Kroger Mesquite Roasted Turkey (2 oz) Calories 50, Carbs 0g, Fats 0g, Protein 11g
  • Hellman’s light mayo (2 TBSP) Calories 70, Carbs 2g, Fats 7g, Protein 0g
  • Kroger Hard Salami (2 slices) Calories 60, Carbs 0.5g, Fats 5g, Protein 2.5g
  • Kroger Southwestern ranch, lite (2 TBSP) Calories 70, Carbs 3g, Fats 7g, Protein 0g

9:45AM (Breakfast)

  • Frosted Flakes cereal (2 cups) Calories 110, Carbs 27g, Fats 1g, Protein 1g 
  • Kroger 2% milk (1 cup) Calories 120, Carbs 12g, Fats 5g, Protein 8g

2:30PM (Lunch)

  • Frosted Flakes cereal (0.25 cups) 2X Calories 56, Carbs 13.6g, Fats 0.6g, Protein 0.6g
  • Kroger 2% milk (1 cup) Calories 120, Carbs 12g, Fats 5g, Protein 8g

7:30PM (Dinner)

  • Chipotle steak bowl 
  • Double white cilantro rice; Calories 370, Carbs 68g, Fats 8g, Protein 7g
  • Double Black beans; Calories 240, Carbs 44g, Fats 2g, Protein 14g
  • Steak; Calories 190, Carbs 2g, Fats 6.5g, Protein 30g
  • Green medium salsa; Calories 20, Carbs 4g, Fats 0g, Protein 0.5g
  • Red hot salsa; Calories 25, Carbs 4g, Fats 1g, Protein 1g
  • Cheese; Calories 100, Carbs 1g, Fats 7.5g, Protein 6g
  • Sour Cream; Calories 115, Carbs 1g, Fats 9.5g, Protein 2g

Total Calories: 2133 (over) 

Total Carbs: 256.2g (over) 

Total Fats: 76.5g (over)

Total Protein: 120.2g (under)

Overall,I was over on my goals but not including the calories I burned from exercise. I didn’t feel any extra weight gain or a difference after consuming that many calories; but this means I will be more aware of my intake the rest of the week. 

Fit Tip ‘9.18’

Find an exercise for you

Remember that exercise is different for everyone, some people may prefer to do cardio and light weights and some may prefer to play a sport to stay active, while others may find lifting heavy and little cardio works best. Find what works for your goals and whatever keeps you motivated to stay active. 

9.17.18 Macro’s log

12AM (Snack @work)

  • Kroger carb master yogurt (cinnamon roll flavor) Calories 70, Carbs 4g, Fats 1.5g, Protein 9g 
  • Sprite (20 oz bottle) — my stomach wasn’t feeling too well. Calories 240, Carbs 64g, Fats 0g, protein 0g

2AM (Lunch @ work)

  • Leftover stir-fry 
  • Baked boneless chicken breast; Calories 55, Carbs 0g, Fats 1.5g and protein 11g

9:45AM (breakfast @home)

  • Frosted flakes cereal (2 cups) Calories 110, Carbs 27g, Fats 1g and protein 1g
  • Kroger 2 percent milk (1 cup) Calories 120, Carbs 12g, Fat 5g and protein 8g

2:30PM (Lunch at home)

  • Kroger fresh baked bread (0.25 loaf) Calories 269, Carbs 55.8g, Fats 1.9g and protein 11.5g 
  • Kroger hard salami (2 slices) Calories 60, Carbs 0.5g, Fats 5g, and protein 2.5g
  • Tillamock sliced swiss cheese (1 slice) Calories 110, Carbs 1g, fats 8g and protein 9g 
  • Fresh spinach 
  • Kroger white sweet onion (0.6 oz) Calories 6, Carbs 1.3g, Fats 0g, protein 0.1g 
  • Kroger mesquite smoked turkey (2 oz) Calories 50, carbs 0g, fats 0g and protein 11g
  • Hellman’s light mayo (2 TBSP) Calories 70, Carbs 2g, Fats 7g, Protein 0g

8:00PM (Dinner)

  • City blends ‘Get your peanuts here” protein shake (16 oz) Calories 428, Carbs 60g, Fats 11g, and protein 28g
  • Kroger creamy peanut butter (2 TBSP) Calories 180, Carbs 7g, fats 15g and protein 7g 

Total Calories: 1768 (under goal)

Total Carbs 234.6g ( over goal for light activity macros)

Total Fats 56.9g  (over goal)

Total protein: 98.1g (under goal)