11/15/2024
Weight 210.2lbs
Food-2746cals/295P/254C/63F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 225g 2% greek yogurt/mixed berries
Legs2-RP Hypertrophy 6 week build
All sets are working sets
Lying leg curl-145x10x3sets
Arsenal leg extension-122.5x10x3sets
Machine glute-160x12x3sets
Cardio
15 post WO treadmill
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
Notes
Legs are f’d!!! Cardio was a struggle. Felt really strong during the WO though.
Could have pushed more I think but following the prescribed progressions.