& I run..

Warm up:

  • Treadmill: 8 min, speed 2.5 and no incline

Workout:

  • Treadmill: 20 minutes total (interval training)
  • 2 minutes @ 6 speed , no incline
  • 2 minutes at 3.4 speed, 8.0 incline

9.13.18 Macro’s Log

12AM (Snack/Work)

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

2AM (Lunch Break)

  • Kroger boiled white long grain enriched rice (125g) Calories 81, carbs 17.6g, Fats 0.2g and protein 1.7g 
  • Kroger wild caught pollock fish fillet/2.15oz  Calories 30, Carbs 0g, Fats 0.3g, protein 7g
  • Kroger frozen broccoli cuts (steamed)/99g Calories 34, Carbs 4.6g, Fats 0g and protein 2.3g
  • Sriracha sauce (6 teaspoons) Calories 0, Carbs 6g, fats 0g and protein 0g

11:30AM (Lunch @home)

  • 2 hamburgers with a bun,  Hellman’s light Mayo, Thousand Island Dressing (2 TBSP) 

No macros recorded

5:57PM (Dinner)

  • Kroger wild caught pollock fish (2.33 oz)
  • Ramen noodle, white rice, fresh green beans, beef, sriracha sauce, fried eggs, broccoli, fresh white mushrooms, white onion — stir fry

No macros recorded

9:30PM (Snack @Work)

  • Cinnamon toast crunch bowl (1 container) Calories 230, Carbs 45g, Fats 6g and protein 3g 
  • Milk (2%) small carton 

Heavy and max deadlifts and squats

Once again today I decided to test the waters and make sure I was still capable of lifting my max in squats and sumo deadlifts. 

Warm up:

  • Kettlebell plie squat: 4 x 25, 12 lbs
  • DB romanian deadlift: 4 x 25, 10 lbs
  • Resistance band lateral leg raises: 4 x 25, green band

Workout:

  • Sumo deadlift: 3 x 1-2, 275 lbs (95%)
  • Sumo deadlift: 1 x 1, 290 lbs (max load)
  • Barbell back squat: 3 x 1-2, 215 lbs 
  • Barbell back squat: 1  x 2 reps 225 lbs (max load)
  • Box squats: 3 x 5-6, 205 lbs

Superset:

  • Linear leg press: 3 x 5-6, 478 lbs 
  • EZ bar stationary lunges: 3 x 5-6, 70 lbs

Tri-sets:

  • EZ bar stiff legged deadlift: 3 x 5-6, 70 lbs 
  • Kettlebell goblet squat: 3 x 5-6, 16 kg
  • Cable kickbacks: 3 x 5-6, 30 lbs each leg

Cardio Session:

  • Stair climber: 10 minutes, level 7 speed
  • Stationary bike: 10 minutes, resistance 12, rpms 50+

9.12.18 Macro’s log

2AM (work lunch)

  • Two hamburgers with ketchup & mayo, velveeta cheese slices (one hamburger was bunless and no cheese)

No macro’s recorded. 

5PM: Work snack

  • 3 oreo cookies, Calories 160, Carbs 25g, Fats 7g, and protein 1g

8PM Dinner:

  • City blends 16oz shake (Get your peanuts here) Calories 428, Carbs 60g, Fat 11g, and protein 28g
  • Extra scoop of peanut butter for shake: Calories 90, carbs 3.5g, fats 7.5g and protein 3.5g
  • Ramen noodle with white rice, beef, fried eggs, broccoli, fresh green beans, white fresh mushrooms, white onion, sriracha sauce stir fry

9.11.18 Macro’s log

12AM Work snack:

  • Kroger Carb master Yogurt (Strawberry): Calories 60, Carbs 4g, Fats 1.5g and protein 8g
  • Kroger Simply classic trailmix (13 pieces) Calories 150, Carbs 14g, Fats 10g, and protein 4g

2AM Work Lunch:

  • 2 cheeseburgers (bbq) with mayo, ketchup, yellow mustard, 2 hot dogs with ketchup & yellow mustard and chopped onions
  • Potato salad 
  • Bottled water 

This was provided due to it being employee appreciation week. I could not record any macro’s for this meal

6:30PM Dinner @ Home

  • Ramen noodle, white rice, sriracha sauce, fried eggs, fresh green beans, broccoli, white onion, white fresh mushrooms, beef homemade stir fry

Could not provide macro’s for this meal.

9:30PM (Snack @ work)

  • 2 Hamburgers with mayo, velveeta cheese slices, and ketchup

No macro’s recorded. 

As you can tell, the whole day was full of carbs and protein, lol and fats. Not the best options for fats but carbs and and protein was g