Day1) Shoulders
10 Clean and Strict Press (1 minute rest)
Wt: 155 155 155 155 155 155 155 155 155 155
Rp: 1 1 1 1 1 1 1 1 1 1
3 Lateral Raises (35s rest)
Wt: 40 40 45
Rp: 12 12 12
4 Upright Row (1m rest)
Wt: 110 130 140 150
Rp: 6 6 6 6
3 Reverse Laterals
Wt: 20 15
Rp: 2x12 12
*Abs.
Meal1)880P-100=780P| 1560F-290=1270f| 8 Grams of Carbs
Hamburger 100/70fat/23gop/10gof
Butter tbsn 100fat/12gof
Olive Oil tbsn 120fat/14gof
Lettuce 2serv. 30/8goc
Meal2)780P-150P=630P| 1270F-290F=980F| 14 Grams of Carbs
Turkey Burger 100P/80F/21gop/9gof
Butter 1tbsn 100f/12gof
Almonds 3tbsn 50P/110F/6gop/12gof/6goc
Meal3) 630P-170P=460P| 980F-310=670| 26 Grams of Carbs
Whey Protein 1sc 170/30gop
Whole Milk 1cup 80P/70F/8gop/8gof/12goc
Olive oil 2tbsn 240/28gof
Meal4)460-310=150P| 670-260=410F
Bone in Ribeye 12oz 313P/258F/72gop/29gof
Vegetables (Broccoli, mushrooms, carrots, onions)
Meal5) 150P-100=50P| 410-180=230F
Turkey Burger 1 100P/80F/21gop/9gof
Butter 1tbsn 100F/12gof
Olive Oil 2tbsn 240/28gof
Meal6) 50P-100=-50P| 230-240=-10
Turkey Burger 1 100P/80F/21gop/9gof
Olive Oil 2tbsn 240F/28gof
2,700 calories
202gop
40goc (maybe more maybe less)
220gof