Overslept this morning
10 a.m. - Breakfast
150g liquid egg whites
1 whole egg
1/4 cup mushrooms
1 cup baby spinach
12 p.m. - Lunch
2 cans chunk light tuna
1 cup white rice
1 cup steamed broccoli
7 pm - Dinner
1.5 cup beyond steak
100g white rice
Snack
4 caramel rice cakes
1 oz salted peanuts
Caloric intake- 1434/1740
Water- 164.9 oz
Protein- 120g
Carbs- 175g
Fat- 35g
Time - 3:45 a.m.
Preworkout - black coffee
Lying leg curls
4 × 10-12 @ 100 Lbs
Low bar sguats
1 × 12 @ 135 Lbs
1 × 10 @ 155 Lbs
1 × 10 @ 185 Lbs
2 × 6 @ 205 Lbs
Db Shoulder press
1 × 10-12 @ 30 Lbs
1 × 10-12 @ 40 Lbs
1 × 10-12 @ 50 Lbs
1 × 10-12 @ 60 Lbs
Hack squats
4 × 10-12 @ 225 Lbs
Superset with lateral raises
4 × 10-12 @ 15 Lbs
Cardio
28 minutes on the elliptical
Distance - 2.10
Calories - 350 calories
9 a.m. - Breakfast
150g liquid egg whites
1 whole egg
1/4 cup mushrooms
1 cup baby spinach
11 a.m. - Lunch
2 cans chunk light tuna
1 cup white rice
1 cup steamed broccoli
6:45 p.m. Dinner
Kroger pizza dough
1/4 cup Velveeta mozzarella
1/4 cup pizza sauce
Mushrooms
Black Olives
Jalapeños
Snack
2 caramel rice cakes
1 tbsp peanut butter
Standard pushups- 200
Steps- 17,649
Daily caloric intake - 1685/1770
Water intake - 181.8 oz
Protein- 114g
Carbs- 241g
Fats- 36g
Yesss!!!
It gets frustrating explaining to people that you can still eat what you want as long as you stay under your caloric intake 
Whatever works for you and is sustainable is what’s best.
I get the same shit. Why people care what I do or try do change what I do is beyond me.
Wife woke up with a 102 degree fever, so I had to skip the gym and miss 12 hours of work.
Didn’t eat much today, just a handful of goldfish and wheat thins until dinner.
Dinner
250g crinkle cut fries
24 gardein ultimate chicken nuggets
2 tbsp 0 sugar sweet baby rays
Snack
2 rice cakes
2 tbsp peanut butter
Caloric intake- 1716/1770
Protein- 84g
Carb- 196g
Fat- 66g
best wishes for your family
Thanks, she’ll be fine. She always has one bug or another 
Somehow my wife has covid, that shit is so 2020
Breakfast
3/4 cup of egg whites
1 whole egg
1 cup spinach
1/4 cup mushrooms
Lunch
4 oz salmon
1 cup steamed broccoli
1 cup minute maid rice
Dinner
3 whole wheat tortillas
130g roasted red skin potatoes
1/2 cup rosarita refried beans
3/4 cup black beans
1/4 cup spanish rice
1 tbsp greek yogurt
Snack
Pure protein chocolate peanut butter shake
Halo top sea salt caramel
Caloric intake- 1667/1770
Protein- 123g
Carb- 263g
Fat- 28g
Time - 3:20 a.m.
Preworkout - black coffee
Starting weight this week 173
Flat db bench
4 × 10-12 @ 85 Lbs
Weighted dips
1 × 6 @ 45 Lbs
1 × 8 @ 35 Lbs
1 × 10 @ 25 Lbs
2 × 10 @ 10 Lbs
4 × 10 @ bodyweight
Flat db fly
4 × 10-12 @ 30 Lbs
Tricep extension
4 × 10-12 @ 70 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
Tricep pushdowns
4 × 10-12 @ 55 Lbs
Cardio
30 minutes on the elliptical
Distance - 2.51
Calories - 400 calories
9 a.m. - Breakfast
150g liquid egg whites
1 whole egg
1/4 cup mushrooms
1 cup baby spinach
11 a.m. - Lunch
2 cans chunk light tuna
1 cup white rice
1 cup steamed broccoli
7 p.m. Dinner
3 gardein fishless filets
3 wheat hamburger buns
190 grams mccains crinkle cut fries
Snack
Pure protein chocolate peanut butter drink
2 caramel rice cake
1 tbsp peanut butter
Standard pushups- 200
Steps- 17,346
Daily caloric intake - 1645/1770
Water intake - 224oz
Protein- 130g
Carbs- 194g
Fats- 45g
Time - 3:20 a.m.
Preworkout - black coffee
Hammer strength pulldown
4 × 10-12 @ 180 Lbs
Bent rows
1 × 10 @ 70 Lbs
1 × 10 @ 90 Lbs
1 × 10 @ 110 Lbs
1 × 10 @ 130 Lbs
Preacher curls
4 × 10-12 @ 60 Lbs
Superset with db curls
4 × 10-12 @ 20 Lbs
Cable rows
4 × 10-12 @ 90 Lbs
Superset with lat pull through
4 × 10-12 @ 42.5 Lbs
Alternating curls
4 × 10-12 @ 25 Lbs
Superset with Hammer curls
4 × 10-12 @ 15 Lbs
Cardio
30 minutes on the elliptical
Distance - 2.61
Calories - 430 calories
7 p.m. Dinner
6 lasagna noodles
1.5 gardein beefless ground
1.5 cups ragu
1.5 cups daiya
Simple truth feta
Snack
Pure protein chocolate peanut butter drink
2 caramel rice cake
1 tbsp peanut butter
Standard pushups- 200
Steps- 13,490
Daily caloric intake - 1753/1770
Water intake - 181oz
Protein- 99g
Carbs- 216g
Fats- 46g
Covid knocked all of us down pretty hard. I’ll be back updating soon.
Feel better soon! Sending lots of get well vibes!
9 a.m. - Breakfast
150g liquid egg whites
1 whole egg
1/4 cup mushrooms
1 cup baby spinach
11 a.m. - Lunch
2 cans chunk light tuna
1 cup white rice
1 cup steamed broccoli
6:45 p.m. Dinner
Kroger pizza dough
1/2 cup kroger mozzarella
1/4 cup pizza sauce
Mushrooms
Jalapeños
Chocolate peanut butter protein shake
Step count- 20,691
Caloric intake- 1552/1770 calories
Water intake- 148oz
Protein- 129g
Carb- 186g
Fat- 29g
Time- 3:30 a.m.
Pre workout- Black coffee
Flat db bench
4 × 10-12 @ 75 Lbs
Db tricep extensions
4 × 10-12 @ 60 Lbs
Superset with barbell extension
4 × 10-12 @ 40 Lbs
Db flys
4 × 10-12 @ 20 Lbs
Superset with supinated front raises
4 × 10-12 @ 15 Lbs
Tricep pushdowns
4 × 10-12 @ 50 Lbs
Superset with reverse grip
4 × 10-12 @ 30 Lbs
Hammer strength iso lateral Incline
1 × 12 @ 45
1 × 12 @ 55
2 × 10 @ 65
Cardio
30 minutes on the elliptical
Distance- 2.38
Calories- 410
9 a.m. - Breakfast
150g liquid egg whites
1 whole egg
1/4 cup mushrooms
1 cup baby spinach
11 a.m. - Lunch
2 cans chunk light tuna
1 cup white rice
1 cup steamed broccoli
6:45 p.m. Dinner
Qdoba bowl
Brown rice
Black beans
Guacamole
Fajita veggies
jalapeños
Shredded lettuce
12 oz frozen shrimp
Snack
Cinnamon and brown sugar cashews
Step count- 21,565
Pushups- 100
Caloric intake- 1727/1770 calories
Water intake- 255.8 oz
Protein- 166g
Carb- 137g
Fat- 56g
Time- 3:30 a.m.
Pre workout- Black coffee
Hammer strength pulldown
4 × 10-12 @ 180 Lbs
Bent rows
1 × 10-12 @ 75 Lbs
1 × 10-12 @ 95 Lbs
1 × 10-12 @ 115 Lbs
1 × 10-12 @ 135 Lbs
Preacher curls
4 × 10-12 @ 60 Lbs
Cable rows
4 × 10-12 @ 100 Lbs
Superset with lat pull throughs
4 × 10-12 @ 42.5 Lbs
Seated db curls
4 × 10-12 @ 20 Lbs
Superset with hammer curls
4 × 10-12 @ 15 Lbs
Cardio
30 minutes on the elliptical
Distance- 2.15
Calories- 370
9 a.m. - Breakfast
150g liquid egg whites
1 whole egg
1/4 cup mushrooms
1 cup baby spinach
11 a.m. - Lunch
2 cans chunk light tuna
1 cup white rice
1 cup steamed broccoli
6:45 p.m. Dinner
2 gardein fishless filets
2 whole wheat hamburger buns
250g crinkle cut fries
Snack
2 caramel rice cakes
1 tbsp peanut butter
1 cup ripple milk
4 tbsp pb2
Step count- 18,269
Caloric intake- 1679/1770 calories
Water intake- 238.9oz
Protein- 112g
Carb- 197g
Fat- 51g
Time- 3:30 a.m.
Pre workout- Black coffee
Lying leg curl
4 × 10-12 @ 95 Lbs
Low bar squats
1 × 10 @ 135 Lbs
1 × 10 @ 155 Lbs
1 × 10 @ 185 Lbs
1 × 10 @ 205 Lbs
Db Shoulder press
4 × 10-12 @ 45 Lbs
Hack squats
4 × 10-12 @ 185 Lbs
Cardio
30 minutes on the elliptical
Distance- 2.5
Calories- 360
9 a.m. - Breakfast
150g liquid egg whites
1 whole egg
1/2 cup mushrooms
1/4 cup baby spinach
11 a.m. - Lunch
2 cans chunk light tuna
1 cup white rice
6:45 p.m. Dinner
100g southern style diced potatoes
1/2 cup spanish rice
1 cup refried beans
4 whole wheat tortillas
2 tbsp greek yogurt
Snack
3 caramel rice cakes
2 tbsp peanut but
Step count- 21,311
Pushups- 100
Caloric intake- 1726/1770 calories
Water intake- 222oz
Protein- 104g
Carb- 255g
Fat- 35g
Time- 3:05 a.m.
Pre workout- Black coffee
Flat db bench
4 × 10-12 @ 80 Lbs
Weighted Dips
1 × 6 @ 45 Lbs
1 × 10 @ 35 Lbs
1 × 10 @ 25 Lbs
1 × 10 @ 10 Lbs
Tricep extensions
4 × 10-12 @ 65 Lbs
Incline Db flys
4 × 10-12 @ 25 Lbs
Superset with supinated front raises
4 × 10-12 @ 15 Lbs
Cable pushdowns
4 × 10-12 @ 53.5 Lbs
Superset with skullcrushers
4 × 10-12 @ 40 Lbs
Cardio
30 minutes on the elliptical
Distance- 2.5
Calories- 400
9 a.m. - Breakfast
200g liquid egg whites
1/2 cup mushrooms
1/4 cup baby spinach
11 a.m. - Lunch
2 cans chunk light tuna
1 cup steamed broccoli
1 cup white rice
6:45 p.m. Dinner
6 lasagna noodles
1.5 cups ragu sauce
Gardein beefless crumbles
Daiya mozzarella
Snack
2 caramel rice cakes
1 tbsp peanut butter
Step count- 18,073
Pushups- 100
Caloric intake- 1562/1770 calories
Water intake- 242oz
Protein- 95g
Carb- 202g
Fat- 29g
Overslept this morning, didn’t make it to the gym.
9 a.m. - Breakfast
200g liquid egg whites
1/2 cup mushrooms
1/4 cup baby spinach
11 a.m. - Lunch
2 cans chunk light tuna
1 cup steamed broccoli
1 cup white rice
Dinner
82g beyond steak
290g mashed potatoes
194g corn
1 can french style green beans
4 brown and serve rolls
Snack
2 caramel rice cakes
Steps- 18,408
Caloric intake- 1739/1770
Water- 164.9 oz
Protein- 111g
Carbs- 244g
Fat- 33g
Time- 3:05 a.m.
Pre workout- Black coffee
Hammer strength pulldown
4 × 10-12 @ 180 Lbs
Smith machine bent rows
1 × 12 @ 85 Lbs
2 × 12 @ 105 Lbs
2 × 12 @ 125 Lbs
Preacher curls
4 × 10-12 @ 60 Lbs
Cable rows
4 × 10-12 @ 100 Lbs
Superset with lat pullthroughs
4 × 10-12 @ 50 Lbs
Seated alternating curls
4 × 10-12 @ 25 Lbs
Superset with hammer curls
4 × 10-12 @ 15 Lbs
Cardio
30 minutes on the elliptical
Distance- 2.5
Calories- 400
9 a.m. - Breakfast
200g liquid egg whites
1/2 cup mushrooms
1/4 cup baby spinach
11 a.m. - Lunch
2 cans chunk light tuna
1/2 cup black beans
1 cup white rice
6:45 p.m. Dinner
2 gardein fish-less filets
2 wheat hamburger buns
250g crinkle cut fries
Snack
2 caramel rice cakes
1 tbsp peanut butter
Step count- 18,802
Caloric intake- 1487/1770
Water intake- 181.8 oz
Protein- 97g
Carb- 192g
Fat- 35g