Wednesday:
Temp:
Weight: 171.0
Brain Candy
1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
3 mile walk
2 cans tuna
Brown rice pasta
2 Campari tomatoes
Avocado Mayo
Potato chips
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 downs 4X12 @ black band
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
Chicken breast
Snow peas
1 scoop Metabolic Drive
Thursday:
Temp:
Weight: 171.2
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
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
Ribeye steak
Mixed salad greens
4 Campari tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
1 scoop Metabolic Drive
Friday:
Temp:
Weight: 171.2
Spike shotgun
1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Cottage cheese
Blueberries
2 scoops Plazma
Workout:
A1 Single arm bent over band rows 4X12 @ short red band
A2 Straight arm pull downs 4X12 @ black band
B Feet elevated pushups 4X25 @ BW
C Neutral grip chin 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
Cauliflower crust pizza
2 scoops Metabolic Drive
2 tablespoons peanut butter
Dark chocolate chips
Saturday:
Temp: 98.5
Weight: 170.2
Spike shotgun
1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
3 mile walk
1 scoop Metabolic Drive
2 handfuls mixed nuts
Ground beef
Gluten free burger bun
1 slice cheddar cheese
1 Campari tomato
Sweet potato
Avocado Mayo
Ketchup
Sunday
Temp: 97.9
Weight: 169.6
Spike shotgun
2 slices sprouted grain bread
1/2 large avocado
Skellig cheese
Finibar
Indigo-3G
2 scoops Plazma
Workout:
A Lying leg curls 4X12 @ black band
B Anchored band squats 5X20 @ BW
C Single leg hip thrusts 4X12 per side @ 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
1 scoop Metabolic Drive
2 handfuls mixed nuts
Sockeye salmon
Asparagus
Jasmin rice
2 scoops Metabolic Drive
2 tablespoons peanut butter
Dark chocolate chips
Monday:
Temp: 98.1
Weight: 169.0
Spike shotgun
1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Sockeye salmon
3 white corn tortillas
1/4 large avocado
Sour cream
Cotija cheese
Jasmin rice
Cabbage
3 mile walk
Indigo-3G
2 scoops Plazma
Workout:
A1 Face pulls 4X25 @ red band
A2 Lateral raises 4X20 @ small orange bands
B Banded pushups 15,20,20,20 @ red band
C Pronated grip chin ups 10,9,8,8 @ BW
D Band OHP 4X8 @ orange bands
E Seated rows 4X15 @ orange band
F1 Hammer curls 3X15 @ black band
F2 Press downs 3X15 @ black band
Chicken breast
Brussels sprouts
Gelato
1 scoop Metabolic Drive
Tuesday:
Temp: 97.1
Weight: 170.0
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
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 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
Ground beef
Brown rice pasta
Spaghetti sauce
Brazi bites
1 scoop Metabolic Drive
Wednesday:
Temp: 97.7
Weight: 171.0
Brain Candy
1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
1 can tuna
2 slices sprouted grain bread
1 slice cheddar cheese
1 Campari tomato
Avocado Mayo
3 mile walk
Cottage cheese
Blueberries
Indigo-3G
2 scoops Plazma
Workout:
A Pronated grip bent over rows 4X12 @ orange band
B Incline pushups 4X20 @ 40
C Neutral grip pull downs 4X12 @ black band
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
5 Campari tomatoes
1/4 large avocado
Blue cheese
Olive oil
Butter
1 scoop Metabolic Drive
Thursday:
Temp: 97.3
Weight: 171.0
Spike shooter
1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
3 mile walk
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
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
Ground beef
Brown rice pasta
Spaghetti sauce
1 scoop Metabolic Drive
Friday:
Temp: 98.0
Weight: 169.4
Spike shotgun
1 large egg
1 cup egg whites
Spinach
Coconut oil
Finibar
2 scoops Plazma
Workout:
A1 Single arm bent over band rows 4X12 @ short red band
A2 Bent over straight arm rows 4X12 @ red bands
B Feet elevated pushups 4X25 @ BW
C Supinated grip chin ups 10,10,10,8 @ 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
Ground beef
Gluten free bun
1 slice cheddar cheese
1 Campari tomato
Baked sweet potato
Mayo
Ketchup
1 scoop Metabolic Drive
Saturday:
Temp: 97.8
Weight: 170.0
Spike shotgun
1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut
Chili
Fritos
Mixed cheese
Cottage cheese
Blueberries
Indigo-3G
2 scoops Plazma
Workout:
A Lying leg curls 4X12 @ black band
B Anchored band squats 5X20 @ BW
C Single leg hip thrusts 4X12 per side @ 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
Grilled ribeye steak
Broccoli
1 scoop Metabolic Drive
Sunday
Temp: 97.4
Weight: 169.2
Spike shotgun
2 slices sprouted grain bread
1/2 large avocado
Skellig cheese
Finibar
1 scoop Metabolic Drive
2 handfuls mixed nuts
Sockeye salmon
Mixed salad greens
5 Campari tomatoes
1/2 large avocado
Olive oil
2 scoops Metabolic Drive
2 tablespoons peanut butter
Dark chocolate chips
Monday:
Temp: 97.4
Weight: 170.6
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 4X20 @ red band
C Neutral grip chin ups 10,9,8,8 @ 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
Flank steak
3 gluten free tortillas
1/2 large avocado
Pinto beans
Mexican rice
Mixed cheese
Gelato
1 scoop Metabolic Drive
Tuesday:
Temp: 97.3
Weight: 171.8
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
Baked chicken breast
Sauteed asparagus
1 scoop Metabolic Drive
Wednesday:
Temp: 97.5
Weight: 169.2
Brain Candy
1 large egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
3 mile walk
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Cottage cheese
Mango
Indigo-3G
2 scoops Plazma
Workout:
A Pronated grip bent over rows 4X12 @ orange band
B Incline pushups 4X20 @ 40
C Neutral grip pull downs 4X12 @ black band
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
1 scoop Metabolic Drive
Thursday:
Temp: 97.4
Weight: 170.2
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
Mango
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
Cauliflower crust cheese pizza
Turkey pepperoni
1 scoop Metabolic Drive
Friday:
Temp: 97.6
Weight: 169.6
Spike shotgun
1 large egg
1 cup egg whites
Spinach
Coconut oil
2 scoops Metabolic Drive
8 oz mixed berries
Kefir
Finibar
2 scoops Plazma
Workout:
A1 Single arm bent over band rows 4X12 @ short red band
A2 Bent over straight arm rows 4X12 @ red bands
B Feet elevated pushups 4X25 @ BW
C Pronated grip chin ups 4X10 @ 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
Ribeye steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter
Gelato
Saturday:
Temp: 97.8
Weight: 169.6
Spike shotgun
1 large egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut
3 mile walk
Chicken breast
Broccoli
Finibar
Indigo-3G
2 scoops Plazma
Workout:
A Lying leg curls 4X12 @ black band
B Anchored band squats 5X20 @ BW
C Single leg hip thrusts 4X12 per side @ 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
Cheese enchiladas
Mexican rice
Black beans
1/2 pint Halo Top ice cream
Sunday
Temp: 97.7
Weight: 172.4
Spike shotgun
2 slices sprouted grain bread
1/2 large avocado
Skellig cheese
Cheese enchiladas
Fajita beef
Black beans
Mexican rice
Yard work
2 scoops MAG-10
2 handfuls mixed nuts
Sockeye salmon
Mixed salad greens
5 Campari tomatoes
1/2 large avocado
Blue cheese
Olive oil
2 scoops Metabolic Drive
2 tablespoons peanut butter
Dark chocolate chips
Monday:
Temp: 97.6
Weight: 172.0
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
Blueberries
Indigo-3G
2 scoops Plazma
Workout:
A1 Face pulls 4X25 @ red band
A2 Lateral raises 4X20 @ small orange bands
B Banded pushups 4X20 @ red band
C Supinated grip chin ups 10,10,10,8 @ 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
Cod
4 white corn tortillas
1/2 large avocado
Sour cream
Cotija cheese
Cabbage