Back Workout:
Wide Grip Pull Ups – 4 x 6 (Used assisted machine with 30lbs)
Single Arm Bent Row– 3 x 6-8- (I used 27.5lbs)
Lat Pull Downs – 4 x 10 (I used 75lbs on the first set & 70lbs on the rest)
Declined Sit Ups w/ 25 lbs plate – 4 x 10 (lets be honest, I totally dropped the plate on my last set because I was dying so if the plate is too much for you don’t use it!)
Click the exercise for a link on how to do it!
Breakfast:
Green Smoothie:
1 Cup Frozen Fruit
1/4-1/2 cup Spinach
1 cup Orange Juice
1 Banana –optional (I did not use one because I didn’t have one but it makes the smoothie much creamier!)
Lunch:
Cottage Cheese, hard boiled egg, celery & PB, + gushers (to prevent me from snacking on chocolate at work)
Snack:
“Desk” Guacamole –( ½ avocado, salt, cayenne pepper (grinder), 1-2 tbsp lemon juice, very easy & quick to make- I do it at my desk hence the name!)
Olives + Pretzels & Mustard
Yogurt
Dinner:
Steak, mashed potatoes + gravy, and brussel sprouts
Total Nutrition:
- Calories: 1,667
- Protein: 70g
- Carbs: 183g
- Fat: 74g
^ I know fat seems extremely high but it is mostly monounsaturated & polyunsaturated fat which is the “good” fat. The rest is 18g of saturated fat (animal fat) which is from the steak, cottage cheese, HB egg, PB, olives, & yogurt but it is still within the healthy limit (no more that 14g-20g saturated fat per day). I’m still learning how to balance my fat intake so I went a little over today…whoops
Since my current goal I’m trying to get around 1,800-2,000 calories a day I allow myself to have a treat or salty snack to make up for the additional calories. I tend to follow the IIFYM (if it fits your macros) diet or what I like to call the 80/20 diet, 80% healthy 20% fun foods (within reason-must stay within your macros or you can’t have it).
Currently my macros are:
- Calories: 1,900
- Protein: 95g
- Carbs: 255g
- Fat: 55g
Once I get the hang of eating 1,900 calories I will up it to an amount that will help me gain more muscle. Want to find out what your macros are? Click here!
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