Thursday:
Temp: 96.3
Weight: 168.6
Brain Candy
4 large eggs
Spinach
Coconut oil
Sauerkraut
3 mile walk
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Finibar
Indigo-3G
2 scoops Plazma
Workout:
A1 Bird dogs 1X10 per side
A2 Glute bridges 1X50
B Squats 5X20 @ BW,40,80,80,80
C Reverse lunges 3X10 per side @ 80
D Single leg seated leg curls 4X12 per side @ black band
E Single leg glute bridges 4X12 per side @ BW
F Double banded good mornings 4X12 @ orange bands
G1 Reverse crunches 3X12
G2 Single arm planks 3X10 seconds per side
7 oz grilled fajita steak
8 oz green beans
1 scoop Metabolic Drive
Friday:
Temp: 96.0
Weight: 168.6
Spike shotgun
4 large eggs
Spinach
Coconut oil
Sauerkraut
Assorted sushi
3 mile walk
Indigo-3G
2 scoops Plazma
Workout:
A1 Single arm bent over band rows 4X12 @ short red band
A2 Straight arm pull downs 4X12 @ red band
B Feet elevated pushups 4X25 @ BW
C Wide supinated grip pull ups 10,10,9,8 @ BW
D DB lateral raises 4X10 @ 20
E1 Band shrugs 3X12 @ orange band
E2 Band pull aparts 3X30 @ black band
F1 Band curls 1X100 @ black band
F2 Band press downs 1X100 @ black band
7 oz grilled fajita steak
8 oz green beans
2 scoops Metabolic Drive
2 tablespoons peanut butter
Dark chocolate chips
Saturday:
Temp: 97.1
Weight: 170.0
Spike shotgun
4 large eggs
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
3 mile walk
Finibar
Indigo-3G
2 scoops Plazma
Workout:
A Lying leg curls 4X12 @ black band
B Anchored band squats 5X15 @ BW
C Hip thrusts 4X12 @ BW
D Slider reverse lunges 3X8 per side @ 80
E Single leg RDL 3X10 per side @ 80
F1 Ab wheel rollouts from knees 3X8 @ 40
F2 Standing calf raises 3X20 @ 40
New York strip steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
1 scoop Metabolic Drive
Sunday
Temp: 96.8
Weight: 169.4
Spike shotgun
2 slices sprouted grain bread
1/2 large avocado
Skellig cheese
Grilled chicken breast
8 oz broccoli
Yard work
2 mile walk
1 scoop Metabolic Drive
2 handfuls mixed nuts
Sockeye salmon
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
2 scoops Metabolic Drive
2 tablespoons peanut butter
Dark chocolate chips
Monday:
Temp: 97.3
Weight: 169.8
Brain Candy
2 large eggs
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
3 mile walk
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Cottage cheese
Blueberries
Indigo-3G
2 scoops Plazma
Workout:
A1 Face pulls 4X25 @ red band
A2 Lateral raises 4X20 @ small orange bands
B Banded pushups 4X15 @ red band
C Pronated grip chin ups 10,9,8,8 @ BW
D Single band OHP 4X8 @ orange band
E Seated rows 4X15 @ orange band
F1 Hammer curls 3X15 @ black band
F2 Press downs 3X15 @ black band
New York strip steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
1 scoop Metabolic Drive
Tuesday:
Temp: 96.5
Weight: 170.0
Brain Candy
2 large eggs
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
3 mile walk
5.8 oz baked chicken tenders
6 oz asparagus
Cottage cheese
Blueberries
Indigo-3G
2 scoops Plazma
Workout:
A Squats 5X20 @ BW,40,80,80,80
B BSS 3X12 per side @ 80
C Sliding leg curls 4X10 @ BW
D Band pull throughs 4X12 @ orange band
E1 Hanging knee raises 3X12 @ BW
E2 Single leg calf raises 3X12 per side @ BW
Cheese enchiladas
Black beans
Mexican rice
Margarita
1 scoop Metabolic Drive
Wednesday:
Temp: 96.7
Weight: 171.6
Brain Candy
2 large eggs
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
3 mile walk
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Cottage cheese
Blueberries
Indigo-3G
2 scoops Plazma
Workout:
A Pronated grip bent over rows 4X12 @ orange band
B Incline pushups 4X15 @ 40
C Neutral grip pull ups 10,9,8,8 @ BW
D Low to high single arm flies 4X10 per side @ red band
E Bent over reverse flies 4X12 @ 20
F1 Palms up fat gripz DB curls 3X15 @ 20
F2 Single arm press downs 3X15 per side @ red band
2 baked chicken thighs
8 oz broccoli
Black beans
Mexican rice
1 scoop Metabolic Drive
Thursday:
Temp: 96.6
Weight: 170.2
Brain Candy
2 large eggs
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
3 mile walk
6 oz grilled fajita steak
8 oz Brussels sprouts
Indigo-3G
2 scoops Plazma
Workout:
A1 Bird dogs 1X10 per side
A2 Glute bridges 1X50
B Squats 5X20 @ BW,40,80,80,80
C Reverse lunges 3X10 per side @ 80
D Single leg seated leg curls 4X12 per side @ black band
E Single leg glute bridges 4X12 per side @ BW
F Double banded good mornings 4X12 @ orange bands
G1 Reverse crunches 3X12
G2 Single arm planks 3X10 seconds per side
Sockeye salmon
Broccoli
Cheddar cheese
Butter
1 scoop Metabolic Drive
Friday:
Temp: 96.4
Weight: 170.8
Spike shotgun
2 large eggs
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
3 mile walk
Cottage cheese
Blueberries
Indigo-3G
2 scoops Plazma
Workout:
A1 Single arm bent over band rows 4X12 @ short red band
A2 Straight arm pull downs 4X12 @ red band
B Feet elevated pushups 4X25 @ BW
C Wide supinated grip pull ups 10,9,8,8 @ BW
D DB lateral raises 4X10 @ 20
E1 Band shrugs 3X12 @ orange band
E2 Band pull aparts 3X30 @ black band
F1 Band curls 1X100 @ black band
F2 Band press downs 1X100 @ black band
2 baked chicken thighs
Jasmin rice
Black beans
1 scoop Metabolic Drive
Saturday:
Temp: 97.1
Weight: 169.2
Spike shotgun
2 large eggs
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
8 oz cherries
Kefir
Indigo-3G
2 scoops Plazma
Workout:
A Lying leg curls 4X12 @ black band
B Anchored band squats 5X15 @ BW
C Hip thrusts 4X12 @ BW,BW+GF,BW+GF,BW+GF
D Slider reverse lunges 3X8 per side @ 80
E Single leg RDL 3X10 per side @ 80
F1 Ab wheel rollouts from knees 3X8 @ 40
F2 Standing calf raises 3X20 @ 40
Ground beef
Gluten free burger bun
Cheddar cheese
Tomato
Sweet potato
Mayo
Ketchup
3 mile walk
1 scoop Metabolic Drive
Sunday
Temp: 97.0
Weight: 169.0
Spike shotgun
2 slices sprouted grain bread
1/2 large avocado
Skellig cheese
Grilled fajita steak
6 oz asparagus
Yard work
2 mile walk
1 scoop Metabolic Drive
2 handfuls mixed nuts
Tenderloin steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
Gelato
Monday:
Temp: 96.7
Weight: 168.2
Brain Candy
1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
3 mile walk
2 scoops Metabolic Drive
8 oz cherries
Kefir
Cottage cheese
Blueberries
Indigo-3G
2 scoops Plazma
Workout:
A1 Face pulls 4X25 @ red band
A2 Lateral raises 4X20 @ small orange bands
B Banded pushups 4X15 @ red band
C Pronated grip chin ups 10,9,8,8 @ BW
D Single band OHP 4X8 @ orange band
E Seated rows 4X15 @ orange band
F1 Hammer curls 3X15 @ black band
F2 Press downs 3X15 @ black band
Sockeye salmon
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
2 scoops Metabolic Drive
2 tablespoons peanut butter
Dark chocolate chips
Tuesday:
Temp: 96.5
Weight: 170.2
Brain Candy
1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
2 baked chicken thighs
8 oz Brussels sprouts
3 mile walk
Cottage cheese
Blueberries
Indigo-3G
2 scoops Plazma
Workout:
A Squats 5X20 @ BW,40,80,80,80
B BSS 3X12 per side @ 80
C Sliding leg curls 4X10 @ BW
D Band pull throughs 4X12 @ orange band
E1 Hanging knee raises 3X12 @ BW
E2 Single leg calf raises 3X12 per side @ BW
Sauteed chicken tenders
Asparagus
Butter
1 scoop Metabolic Drive
Wednesday:
Temp: 96.5
Weight: 168.8
Brain Candy
1 large egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
3 mile walk
2 scoops Metabolic Drive
8 oz blackberries
Kefir
Cottage cheese
Blueberries
Indigo-3G
2 scoops Plazma
Workout:
A Pronated grip bent over rows 4X12 @ orange band
B Incline pushups 4X15 @ 40
C Neutral grip pull ups 10,10,9,8 @ BW
D Low to high single arm flies 4X10 per side @ red band
E Bent over reverse flies 4X12 @ 20
F1 Palms up fat gripz DB curls 3X15 @ 20
F2 Single arm press downs 3X15 per side @ red band
Ribeye steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
Gelato
1 scoop Metabolic Drive
Thursday:
Temp: 96.8
Weight: 170.2
Brain Candy
1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Sockeye salmon
Black beans
Jasmin rice
3 mile walk
Indigo-3G
2 scoops Plazma
Workout:
A1 Bird dogs 1X10 per side
A2 Glute bridges 1X50
B Squats 5X20 @ BW,40,80,80,80
C Reverse lunges 3X10 per side @ 80
D Single leg seated leg curls 4X12 per side @ black band
E Double banded good mornings 4X12 @ orange bands
F1 Reverse crunches 3X12
F2 Single arm planks 3X10 seconds per side
Baked chicken breast
Brussels sprouts
BBQ sauce
2 scoops Metabolic Drive
2 tablespoons peanut butter
Dark chocolate chips
Friday:
Temp: 96.5
Weight: 169.8
Spike shotgun
1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Finibar
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Indigo-3G
2 scoops Plazma
Workout:
A1 Single arm bent over band rows 4X12 @ short red band
A2 Straight arm pull downs 4X12 @ red band
B Feet elevated pushups 4X25 @ BW
C Kneeling pull downs 4X12 @ black band
D DB lateral raises 4X10 @ 20
E1 Band shrugs 3X12 @ orange band
E2 Band pull aparts 3X30 @ black band
F1 Band curls 1X100 @ black band
F2 Band press downs 1X100 @ black band
Ground beef
Gluten free bun
1 slice cheddar cheese
1 tomato
Sweet potato
Mayo
Ketchup
2 mile walk
1/2 pint gelato
1 scoop Metabolic Drive
Saturday:
Temp: 96.8
Weight: 170.8
Spike shotgun
1 large egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
Assorted sushi
3 mile walk
Indigo-3G
2 scoops Plazma
Workout:
A Lying leg curls 4X12 @ black band
B Anchored band squats 5X20 @ BW
C Hip thrusts 4X12 @ GF
D Slider reverse lunges 3X8 per side @ 80
E Single leg RDL 3X10 per side @ 80
F1 Ab wheel rollouts from knees 3X8 @ 40
F2 Standing calf raises 3X20 @ 40
Sirloin steak
Broccoli
Blue cheese cream sauce
1 scoop Metabolic Drive
Sunday
Temp: 97.0
Weight: 169.8
Spike shotgun
2 slices sprouted grain bread
1/2 large avocado
Skellig cheese
Baked chicken breast
Black beans
Yard work
2 mile walk
1 scoop Metabolic Drive
2 handfuls mixed nuts
Sockeye salmon
Mixed salad greens
3 Campari tomatoes
1/2 large avocado
Blue cheese
Olive oil
2 scoops Metabolic Drive
2 tablespoons peanut butter
Dark chocolate chips
Monday:
Temp: 96.2
Weight: 171.6
Brain Candy
1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
3 mile walk
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Cottage cheese
Green grapes
Indigo-3G
2 scoops Plazma
Workout:
A1 Face pulls 4X25 @ red band
A2 Lateral raises 4X20 @ small orange bands
B Banded pushups 4X15 @ red band
C Supinated grip chin ups 10,9,9,8 @ BW
D Single band OHP 4X10 @ orange band
E Seated rows 4X15 @ orange band
F1 Hammer curls 3X15 @ black band
F2 Press downs 3X15 @ black band
2 chicken thighs
Brown rice pasta
Homemade Alfredo sauce
Spinach
1 scoop Metabolic Drive
Tuesday:
Temp:
Weight: 170.4
Brain Candy
1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
3 mile walk
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Cottage cheese
Green grapes
Indigo-3G
2 scoops Plazma
Workout:
A Squats 5X20 @ BW,40,80,80,80
B BSS 3X12 per side @ 80
C Sliding leg curls 4X10 @ BW
D Single leg glute bridges 4X12 per side @ BW
E Band pull throughs 4X12 @ orange band
F1 Hanging knee raises 3X12 @ BW
F2 Single leg calf raises 3X12 per side @ BW
Grilled Cod
5 white corn tortillas
1/2 large avocado
Cotija cheese
Sour cream
Cabbage
Gelato
1 scoop Metabolic Drive