Thursday
Breakfast 2 slices daves bread .5lb 90% lean beef hamburger 1 fried egg and 1/3 cup egg whites 639 cals 58g protein 43g carbs 32g fats
8oz Dole orange pineapple banana juice 120 cals .5 protein 37 carbs 0 fat
Shoulders and Core
V bar shoulder press 70lb 8x3
cable crunch 150 15x3
upright row smith machine 110 8x3
ab coaster 30lbs 15x3
smith machine overhead press 110 8x3
decline crunch 15x3
decline knee raise 15x3
single arm lateral raise 35 10x3
front shoulder raise 2 second hold 20lbs 8x3
dumbbell overhead press 40 8x3
wood chops 90lbs 15x3
sit up 15x3
2 scoops protein protein 44g carbs 8g fat 5g
Chicken Panini protein 48g carbs 48g fat 43g
small apple protein 0g carbs 20g fat 0g
baked lemon pepper wings 8 protein 66.6g carbs 0g fat 48g
sweet potato fries protein 1g carbs 20g fat 4.5g
protein shake protein 30g carbs 4g fat 4.5g
juice protein 0g carbs 30g fat 0g
Macros Protein 236g Carbs 198g Fats 104g
Total Calories 2773
1 Like
10/10/2025 Weight 178 lbs Food- Cals/ P/ C/ F
pre workout frog fuel pouch with caffeine
2 scoops protein powder
Leg Day
HS single leg extension 70 8x3
Leg press 450 8x2 12x1
HS Leg curl 70 8x3
hip thrust 180 10x3
I donāt know why everything Iām typing is double spaced is there a setting I need to change?
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10/13/2025 Weight 178 lbs Food- Cals/2735 P/214 C/232 F/94
Breakfast 4oz 90% sirloin patty 2 slices Daveās bread 8oz Dole Orange Pineapple Banana juice
Pre workout frog fuel pouch small green apple
Post workout 2 scoops protein powder
Chest
Bench 185 8x3 205 6x1
Incline Bench Smith Machine 135 8x3
Dumbbell Fly 45 10x3
Dumbbell Pullover 65 10x3
ez curl bar skull crusher 70 8x2
close grip bench 95 10x1 8x2
rope cable triceps extension 60 8x3
Lunch 3oz grilled chicken 1oz chicken fried steak 1cup charro beans 1cup mixed vegetables
Snack tuna pouch boiled egg tortilla chips
Dinner Pulled pork 1 oz hamburger 4oz slice of white bread barbell protein bar
Snack Catalina crunch mint chocolate cookies 4
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10/14/2025 Weight 181 lbs Food- Cals/2762 P/249 C/222 F/88
Breakfast 3 slices daves bread 5oz turkey breast 1 fried egg 1/3 cup egg whites pineapple orange juice
Pre workout small apple frog fuel
Post workout 2 scoops protein
Lunch 2 chicken thighs 1 drumstick green beans 1 cup brown rice
Snack 1 tuna pouch mixed with egg whites 1oz tortilla chips sunny d 8oz
Dinner 1 chicken thigh 70g salmon 100g corn 100 g green beans
Snack 2 Catalina crunch mint chocolate cookies
Back/Biceps
assisted pull ups 120lbs 10x3 narrow grip 120 10x3
cable rope curl 90 8x3
lawn mowers 75 8x3
deadlifts 225 8x3
back fly 150 8x3
ez bar curl 70 8x2 10x1
close grip lat pull down 130 8x3
bent over barbell row 135 10x3
HS pulldown 230 8x3
cable pullover 100 10x3
concentration curl 35 8x3
1 Like
10/15/2025 Weight 179 lbs Food- Cals/2513 P/220 C/221 F/109
Breakfast 4oz hamburger 2 slices Natures Own honey wheat bread 1 fried egg 1/3 cup egg whites
Pre workout / snack frog fuel small apple
30 mins on stair climber
2 scoops protein w/ creatine
Lunch 8 wings
Snack tuna egg whites Catalina crunch cookies 2
Dinner Chicken 3oz and Beef 3oz fajitas orange pineapple banana juice
Snack protein shake
Note made my cals but way too much fat I need to incorporate more chicken less beef.
2 Likes
10/16/2025 Weight 178 lbs Food- Cals/ P/ C/ F/
Breakfast 3oz turkey 2 fried eggs 1 Orowheat bun 1 slice Natures own honey wheat
Pre workout Frog Fuel
Post workout 2 scoops protein with creatine
Lunch Corner Bakery Pesto Chicken Sandwich
Shoulders
Dumbbell Reverse Fly 35 10x3
Overhead Press 85 10x3
Dumbbell lateral raise 35 8x3
Dumbbell Shrugs 65 10x3
Upright row 95 8x3
3 Likes
10/20/2025 Weight 179 lbs Food- Cals/2598 P/217 C/236 F/75
Breakfast 5oz turkey breast 2 slices daves bread 1 fried egg 1/3 cup egg whites 8oz juice
pre workout frog fuel
post workout 2 scoops protein
Lunch Ravioli ricotta & spinach in marina sauce pouch of pesto tuna slice of daves bread
tuna egg white mix with tortilla chips
barbell protein bar
Dinner 4oz trout 1cup brown rice 1 cup spinach
Monday chest triceps
Machine fly 150 lbs 10x3
triceps pushdown 60 10x3
cable chest press single arm 70 8x3
bench press 165 8x2 185 8x1
close grip incline dumbbell press 40ās 10x3
skull crushers 30s 10x8
ez bar 40lbs front raises 10x3
dumbbell press 45ās 8x3
dumbbell triceps extension 50 10x3
2 Likes
10/21/2025 Weight 177 lbs Food- Cals/2011 P/173 C/194 F/47
Breakfast 5oz turkey fried egg 1/3cup egg whites 2 slices Daveās bread 8oz juice
Pre workout frog fuel small apple
Post workout 2 scoops protein
Lunch healthy choice broccoli beef plus 1/2cup brown rice 1/3 cup pumpkin pie filing
tuna egg whites chips
venison carne guisada with air fried french fries
Back Biceps
Dead lift 135 10x1 225 3x1 255 1x10
Dumbbell row 75 8x3
seated cable row 150 8x3
lat pull down narrow grip 130 8x3
ez curl bar 75 8x3
ez curl bar preacher curls 55 8x3
concentration curl 30 8x2 25 10x1
1 Like
10/22/2025 Weight 177 lbs Food- Cals/2364 P/200 C/222 F/68
Rest Day rained no running
Breakfast Burger 8oz juice
Snack 2 scoops protein
Lunch Healthy Choice beef broccoli and 2 Catalina crunch cookies mint chocolate
small apple barbell cookies and cream
tuna egg whites tortilla chips
Dinner 5oz yellowfin tuna 1 cup brown rice 1 cup spinach
2 Likes
10/22/2025 Weight 178 lbs Food- Cals/2926 P/243 C/244 F/101
Shoulders Core
Breakfast Burger 16oz juice
pre workout frog fuel
post workout 2 scoops protein
lunch chicken pesto panini 2/3 cup ice cream
snack barebell protein bar turkey breast 3oz tuna egg white mix chips
dinner air fried chicken strips french fries
snack 1 scoop protein
cable shoulder press narrow grip 100 8x3
ab coaster 40lbs 15x3
smith machine shrugs150lbs 8x3
cable crunch 90 15x3
OHP 85 10x3
decline crunch 15x3
shoulder raise 25 10x2 12x1
wood chop 70 15x3
ab roller 15x3
dumbbell shoulder press 30ās 8x3
dumbbell shoulder fly 35ās 10x3
Note: right shoulder has been giving me trouble I think next couple of weeks Iām going to do more reps lighter weight see if things get better.
1 Like
s.gentz
October 23, 2025, 1:58pm
91
Weight seems to be trending down.
Yeah Iāve been trying to keep the carbs and protein up but the way I eat the fat always gets too high. Do you have any suggestions to help with the carbs I can always eat more fish or egg whites to help with protein?
Are you saying youāre eating too many fats as in itās driving your total calories too high, or just from a ratio perspective?
From a ratio I get too high on the fats and stop pressing on to reach my carb and protein numbers.
If itās just a ratio thing, you can always eat fewer carbs. Thereās no pre-set number of carbs a person needs to eat, and as long as youāre getting in the amount of protein you need to grow/maintain muscle, you can take in pretty much whatever variation of carbs and fats you want to round out your calories. If you drop carbs TOO low, you go into a state of ketosis, which isnāt a terrible thing, whereas if you drop fats too low, you crash your hormones and eventually die, which is really catabolic.
s.gentz
October 23, 2025, 2:25pm
96
If you think your fats are too high you need to modify what your eating.
Are you planning your meals ahead or just winging it daily? Your foods are all over the place which leads me to believe your not planning meals properly.
To be honest its a bit of a mix breakfast, snacks and dinner are easy to plan for. Lunch is difficult to plan for and weekends are difficult. We always plan our dinners out on the weekend before. We eat a lot of venison and fish right now we are stocked on marlin and tuna we caught.
What creates the difficulty regarding lunch?
Scheduling. We have two business we are operating in addition to 3 young boys it can get chaotic.
When you say āschedulingā is it a matter of trying to eat with other people, trying to find time to eat it in general, or finding time to prepare lunch?
Iāll say, for myself, I made it simple by just cutting lunch out of my life and eating bigger meals at the beginning and end of the day, but we may be able to come up with something viable depending on the circumstances.