Throwaway Log

[throwawayfitness]

3/28/2025___UPPER A

ss bench 250x12, 230x16
underhand bb rows 185x15, 150x18
wide grip seated rows midback 140x10, 110x18
neutral grip db shoulder press 60x9, 40x16
db lateral raises 35x10, 25x15
ez bar french press seated or standing 55x10, 45x12
alternating db bicep curls 35x15, 25x10
standing cable crunch 20,20

meal 1 - 95g oats, 62g whey, 11g macadamia nut
meal 2 - 457g egg white, 90g rice, 11g macadamia nut
meal 3 - 457g egg white, 90g rice, 11g macadamia nut
meal 4 - 457g egg white, 90g rice, 11g macadamia nut
meal 5 - 457g egg white, 90g rice, 11g macadamia nut
meal 6 - 62g whey, 22g macadamia nut

macros: P 300, C 350, F 56
steps: 16,127
cardio: 35 – 107 HR
sleep: 6
bw: 222.6
bp: 123/46 – 72
bg: 72

[throwawayfitness]

3/29/2025___LOWER A

hatfield squat 510x3, 350x9, 300x9
rdl 225x9, 185x12
leg extension 70x16, 45x20
leg curl 55x10, 45x10
calves 20,20

meal 1 - 95g oats, 62g whey, 11g macadamia nut
meal 2 - 162g chicken, 75g rice, 213g kidney bean, 11g macadamia nut
meal 3 - 162g chicken, 75g rice, 213g kidney bean, 11g macadamia nut
meal 4 - 162g chicken, 75g rice, 213g kidney bean, 11g macadamia nut
meal 5 - 162g chicken, 75g rice, 213g kidney bean, 11g macadamia nut
meal 6 - 62g whey, 22g macadamia nut

macros: P 300, C 350, F 56
steps: 11,808
cardio: 35 MIN – 115 HR
sleep: 5.25
bw: 219.2
bp: 121/62–86
bg: 86

[throwawayfitness]

3/30/2025____REST

meal 1 - 87g oats, 457g egg whites, 11g macadamia nut
meal 2 - 95g chicken, 75g rice, 181g cottage cheese
meal 3 - 95g chicken, 75g rice, 181g cottage cheese
meal 4 - 95g chicken, 75g rice, 181g cottage cheese
meal 5 - 95g chicken, 75g rice, 181g cottage cheese
meal 6 - 62g whey, 22g macadamia nut

macros: P 300, C 290, F 64
steps: 14,613
cardio: 35 MIN – 121 HR
sleep: 5
bw: 218.8
bp: 106/49 – 78
bg: 74

[s.gentz]

@throwawayfitness

meal 1 - 87g oats, 457g egg whites, 11g macadamia nut
meal 2 - 95g chicken, 75g rice, 181g cottage cheese
meal 3 - 95g chicken, 75g rice, 181g cottage cheese
meal 4 - 95g chicken, 75g rice, 181g cottage cheese
meal 5 - 95g chicken, 75g rice, 181g cottage cheese
meal 6 - 62g whey, 22g macadamia nut

This getting serious!!!

[rugby_lifting]

Looking awesome!

[aholding88]

I take a break and there you go looking like you’re about to step on a stage, looking crazy good

[throwawayfitness]

@aholding88

looking crazy good

thank you

[throwawayfitness]

3/31/2025___UPPER B

incline bench 190x7, 160x12
wide neutral grip t-bar row 140x10, 120x14
chest supported db row 90x7,4,8 – 60x15
neutral grip shoulder press 120x8, 100x11
cable side lateral raise 17.5x10, 15x12
single arm cable pushdowns 25x10, 17.5x20
preacher curl 110x20, 90x20
standing cable crunch 45x20,20

meal 1 - 95g oats, 62g whey, 11g macadamia nut
meal 2 - 285g tilapia, 90g rice, 11g macadamia nut
meal 3 - 285g tilapia, 90g rice, 11g macadamia nut
meal 4 - 285g tilapia, 90g rice, 11g macadamia nut
meal 5 - 285g tilapia, 90g rice, 11g macadamia nut
meal 6 - 62g whey, 22g macadamia nut

macros: P 300, C 350, F 56
steps: 14,148
cardio: 35 MIN – 118 HR
sleep: 10
bw: 219.8
bp: 126/60 – 77
bg: 84

[throwawayfitness]

4/1/2025___LOWER B

trapbar deadlift 602.5x3, 550x1, 442.5x10, 352.5x11
leg press 470x20,20
walking db lunge 35x10, 25x15
standing leg curl 100x6, 50x15
calves 20,20

meal 1 - 95g oats, 62g whey, 11g macadamia nut
meal 2 - 200g plain fat free greek yogurt, 96g chicken, 90g rice, 11g macadamia
meal 3 - 200g plain fat free greek yogurt, 96g chicken, 90g rice, 11g macadamia
meal 4 - 200g plain fat free greek yogurt, 96g chicken, 90g rice, 11g macadamia
meal 5 - 200g plain fat free greek yogurt, 96g chicken, 90g rice, 11g macadamia
meal 6 - 62g whey, 22g macadamia

macros: P 300, C 350, F 56
steps: 11,071
cardio: 35 MIN – 123 HR
sleep: 4.5
bw: 219.4
bp: 121/60–75
bg: 89

[heretolog]

Looks like that hard work is paying off. Don’t think i’ve seen you this lean before, good stuff.

[shaneinga]

Those deads are nutty man. Seriously strong stuff.

[shaneinga]

You have definitely outgrown that trap bar.

[throwawayfitness]

4/2/2025____REST

meal 1 - 62g whey, 22g macadamia nut
meal 2 - 200g plain fat free greek yogurt, 275g egg whites, 72g rice, 11g macadamia nut
meal 3 - 200g plain fat free greek yogurt, 275g egg whites, 72g rice, 11g macadamia nut
meal 4 - 200g plain fat free greek yogurt, 275g egg whites, 72g rice, 11g macadamia nut
meal 5 - 200g plain fat free greek yogurt, 275g egg whites, 72g rice, 11g macadamia nut
meal 6 - 62g whey, 22g macadamia

macros: P 300, C 290, F 64
steps: 10,314
cardio: 35 MIN – HR 120
sleep: 10
bw: 224
bp: 108/47 – 85
bg: 77

[george220]

Why all the macadamia nuts? Healthy fats?

[throwawayfitness]

@george220

Healthy fats?

yes.

I’m to only count direct macros.

8g of fat four times per day and 16g of fat twice per day.

This was the easiest way for me to set it up so I could get started right away.

a boiled egg is 5g of fat, I’d have to figure out how to get the other 3g. also with eggs and cheese they are one of the only items on the approved food list where I was to count both fat and protein, made it more complicated.

with nuts I portioned out a bag into 11g (8g fat) and 22g (16g fat) baggies and I was done with it.

trying pecans next.

I’ll try some MCT oil here soon.

[throwawayfitness]

4/3/2025___UPPER A

ss flat bench 230x10,10, 185x15
underhand bb rows 190x20, 175x25
close grip seated rows midback 145x16, 125x22
neutral grip db shoulder press 60x15, 40x15
db lateral raises 40x20, 35x15
ez bar french press seated or standing 60x12, 50x20
alternating db bicep curls 35x20, 25x20
standing cable crunch 20,20

meal 1 - 95g oats, 62g whey, 11g macadamia nuts
meal 2 - 200g greek yogurt, 275g egg whites, 90g rice, 11g macadamia nuts
meal 3 - 200g greek yogurt, 275g egg whites, 90g rice, 11g macadamia nuts
meal 4 - 200g greek yogurt, 275g egg whites, 90g rice, 11g macadamia nuts
meal 5 - 200g greek yogurt, 275g egg whites, 90g rice, 11g macadamia nuts
meal 6 - 62g whey, 22g macadamia nuts

macros: P 300, C 350, F 56
steps: 11,085
cardio: 35 MIN – HR 122
sleep: 9
bw: 222.8
bp: 112/50 – 71
bg: 81

[throwawayfitness]

[throwawayfitness]

4/4/2025___LOWER A

hatfield squat 510x6, 360x14
rdl 250x8, 225x11
leg extension 80x21, 70x25
leg curl 60x15, 50x10
calves 20,20

meal 1 - 95g oats, 62g whey, 11g macadamia nuts
meal 2 - 162g chicken, 90g rice, 11g macadamia nuts
meal 3 - 162g chicken, 90g rice, 11g macadamia nuts
meal 4 - 162g chicken, 90g rice, 11g macadamia nuts
meal 5 - 162g chicken, 90g rice, 11g macadamia nuts
meal 6 - 62g whey, 22g macadamia nuts

macros: P 300, C 350, F 56
steps: 11,869
cardio: 35 MIN – HR 120
sleep: 7
bw: 218.4
bp: 111/48 – 84
bg: 75

[throwawayfitness]

4/5/2025____REST

meal 1 - 62g whey, 22g macadamia
meal 2 - 162g chicken, 75g rice, 11g macadamia
meal 3 - 162g chicken, 75g rice, 11g macadamia
meal 4 - 162g chicken, 75g rice, 11g macadamia
meal 5 - 339g tuna, 162g white bread, 39g mayonnaise
meal 6 - 62g whey, 22g macadamia

macros: P 330, C 258, F 56
steps: 10,673
cardio: 35 MIN – HR 127
sleep: 8.5
bw: 217.4
bp: 110/56 – 87
bg: 69

[throwawayfitness]