Friday 9/30
**DAY 61 OF PREP**
PEAK WEEK!!! Show day eve!!!

Gives us this, our daily noms...

Protein shake

3/4 cup egg whites with 1/2 tbspn coconut oil

Rice cake with pb and cinnamon

(7 oz) Tilapia with spinach, 1/2 tbspn olive oil and guac

Quest bar & a banana

(7 oz) Tilapia with (4 oz) sweet potato and 1 tbspn pb


Protein: 153.5
Carbs: 102

Fats: 52.5

All aboard the gain train, bro-tato chip...

Full body circuit (20 mins) & treadmill (15 mins)

Dem Feelz


SO sore...not ideal lol. But i love being sore so...yay?!


Macro Goals:
NEW NEW NEW!!! 
P-154 F-53 C-102
1 gallon water Wed, .5 Thurs and .5 Fri
New Cardio Goals: Crush it Mon-Wed

Thursday 9/29
**DAY 60 OF PREP**
PEAK WEEK!!!

Gives us this, our daily noms...

Protein shake

1/2 cup egg whites with 1/2 tbspn coconut oil

Rice cake with pb and cinnamon

(6.5 oz) Tilapia with asparagus and guac

3/4 cup egg whites with tuna

1 cup strawberries with powdered pb

(7 oz) Tilapia with, 1 tbspn olive oil spinach and asparagus

Protein shake


Protein: 185.5
Carbs: 53

Fats: 48.5

All aboard the gain train, bro-tato chip...

Upper body circuit (30 mins) & abs (15 mins)

Dem Feelz


Easier workout but def not easy


Macro Goals:
NEW NEW NEW!!! 
P-184 F-53 C-52
1 gallon water Wed, .5 Thurs and .5 Fri
New Cardio Goals: Crush it Mon-Wed

Wednesday 9/28
**DAY 59 OF PREP**
PEAK WEEK!!!

Gives us this, our daily noms...

Quest bar

Oats with 1/2 scoop whey and pb

(6.5 oz) Tilapia, asparagus and guacamole

3/4 cup egg whites with 1/2 tbspn coconut oil

Rice cake with pb and cinnamon

1.5 cup strawberries

Protein shake with 1 scoop CC

(6.5 oz) Tilapia with 1/2 olive oil, spinach, asparagus, 1/4 cup rice


Protein: 152
Carbs: 102

Fats: 53

All aboard the gain train, bro-tato chip...

Leg day (1 hour) & elliptical (20 mins)

Dem Feelz


Last leg day till the show! Got up to 130 lbs back squats which was cool. Still cannot wait to be able to lift heavier again.


Macro Goals:
NEW NEW NEW!!! 
P-154 F-53 C-102
1 gallon water Wed, .5 Thurs and .5 Fri
New Cardio Goals: Crush it Mon-Wed

Tuesday 9/27
**DAY 58 OF PREP**
PEAK WEEK!!!

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey and pb

(6.5 oz) Tilapia, asparagus and guacamole

1/2 cup egg whites

1 cup strawberries

Rice cake with pb & cinnamon

Protein shake with 1.5 scoop CC & 1/2 a Quest bar

(7 oz) Tilapia with spinach, 1/2 tbspn olive oil and 1/4 cup rice


Protein: 152.5
Carbs: 101

Fats: 53.5

All aboard the gain train, bro-tato chip...

Upper body (1 hour) treadmill incline walk (30 mins)

Dem Feelz


Worked on biceps and back since I did shoulders Sunday


Macro Goals:
NEW NEW NEW!!! 
P-154 F-53 C-102
2 gallons of water for Monday (8 water bottles)
New Cardio Goals: Crush it Mon-Wed

Monday 9/26
**DAY 57 OF PREP**
PEAK WEEK!!!

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey and pb

(6.5 oz) Tilapia, asparagus and guacamole

3/4 cup egg whites with tuna

Rice cake with pb and cinnamon

Protein shake with 2 scoop CC

(5 oz) Tilapia with spinach, 1/4 cup rice, 1/2 tbspn olive oil and 3 tbspn salsa

Oats with WF caramel sauce

Protein: 156
Carbs: 102.5

Fats: 51

All aboard the gain train, bro-tato chip...

Leg day (1 hour) & elliptical (30 mins)

Dem Feelz


Still crazy exhausted but using the last fumes I have to push through this week. SO SO CLOSE!


Macro Goals:
NEW NEW NEW!!! 
P-154 F-53 C-102
2 gallons of water for Monday (8 water bottles)
New Cardio Goals: Crush it Mon-Wed

Sunday 9/25
**DAY 56 OF PREP**

Gives us this, our daily noms...

Rice cake with pb

Protein shake with 1 scoop CC

(6.5 oz) Chicken with mustard

Quest bar (cookie dough)

1.5 cup strawberries with powdered pb

3/4 cup egg whites with 1 tbspn coconut oil

(7.5 oz) Chicken with spinach, 1 tbspn olive oil, 1 tbspn BBQ & 1/4 cup rice

Protein: 184
Carbs: 72.5

Fats: 49.5

All aboard the gain train, bro-tato chip...

Upper body (1 hour)

Dem Feelz


Shoulders/triceps day. Had a headache and barely slept so the workout was NOT easy :(


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-72
1 gallon of water per day (4 water bottles)
New Cardio Goals: 800 cals/week

Saturday 9/24
**DAY 55 OF PREP**

Gives us this, our daily noms...

Rice cake with pb

Protein shake with 1 scoop CC

(6 oz) Chicken with mustard

Protein bar (big one)

1 cup strawberries with powdered pb

3/4 cup egg whites with 1 tbspn coconut oil

(6.5 oz) Chicken with spinach, 1 tbspn olive oil, 1 tbspn BBQ & 1/4 cup rice

Protein: 181
Carbs: 71.5

Fats: 48.5

All aboard the gain train, bro-tato chip...

Run in the park (300 calories)

Dem Feelz


Went over my week's calorie goal with this but wanted to run and feelin doughy :(


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-72
1 gallon of water per day (4 water bottles)
New Cardio Goals: 800 cals/week

Friday 9/23
**DAY 54 OF PREP**

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey & pb

(5 oz) Chicken with spinach, peppers and olive oil dressing

3/4 egg whites & tuna

Rice cake with pb and cinnamon & 1/2 cup strawberries

Protein shake with 1 scoop CC

(6 oz) Chicken with veggies and BBQ

Protein: 180
Carbs: 71

Fats: 50.5

All aboard the gain train, bro-tato chip...

Leg day (1 hour) & stair master/treadmill (200 calories)

Dem Feelz


Only got up to 125 lbs back squats. sooo tiirreedd!


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-72
1 gallon of water per day (4 water bottles)
New Cardio Goals: 800 cals/week

Thursday 9/22
**DAY 53 OF PREP**

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey & pb

(5 oz) Chicken with spinach and hummus

3/4 cup egg whites with tuna

Rice cake with pb and cinnamon

Protein shake with 1.5 scoops CC

(6 oz) Chicken with veggies, 1/4 cup rice, 1 tbspn olive oil and BBQ

Protein: 183
Carbs: 70

Fats: 53

All aboard the gain train, bro-tato chip...

Upper body (1 hour) & elliptical (200 calories)

Dem Feelz


Chest/back day. Running on fumes!


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-72
1 gallon of water per day (4 water bottles)
New Cardio Goals: 800 cals/week

Wednesday 9/21
**DAY 52 OF PREP**

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey & pb

(5 oz) Chicken with spinach, peppers and olive oil dressing

3/4 egg whites with tuna

Rice cake with pb, cinnamon and 1 oz banana

Protein shake with 1 scoop CC

(6.5 oz) Chicken with veggies, 1/4 tbspn olive oil and BBQ

Protein: 183
Carbs: 71

Fats: 53

All aboard the gain train, bro-tato chip...

Leg day (30 mins) & elliptical (200 calories)

Dem Feelz


Mini leg day (glute focused)


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-72
1 gallon of water per day (4 water bottles)
New Cardio Goals: 800 cals/week

Tuesday 9/20
**DAY 51 OF PREP**

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey & pb

(5 oz) Chicken with spinach, peppers and olive oil dressing

3/4 cup egg whites with tuna

Rice cake with pb

Protein shake with 1.5 scoop CC

(6.5 oz) Chicken with spinach and BBQ


Protein: 184

Carbs: 68.5

Fats: 50.5

All aboard the gain train, bro-tato chip...

Upper body (1 hour) & stair master (200 calories)

Dem Feelz


Shoulders and biceps. TIRED! Low carb is no joke. Cardio wasn't that bad though oddly enough.


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-72
1 gallon of water per day (4 water bottles)
New Cardio Goals: 800 cals/week

Monday 9/19
**DAY 50 OF PREP**

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey & pb

(5 oz) Chicken with spinach, peppers and olive oil dressing

3/4 cup egg whites with 1/2 tbspn coconut oil

1.5 cup strawberries

Protein shake with 1 scoop CC

(7 oz ) Chicken with 1/2 cup egg whites, veggies, 1/4 tbpsn olive oil and BBQ

Protein: 182.5

Carbs: 70.5

Fats: 52.5

All aboard the gain train, bro-tato chip...

Leg day (1 hour)

Dem Feelz


DRAGGED myself to the gym. Quad/hammie day.


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-72
1 gallon of water per day (4 water bottles)
New Cardio Goals: 800 cals/week

Sunday 9/18
**DAY 49 OF PREP**

Gives us this, our daily noms...

Rice cake with pb

Protein shake with 1 scoop CC

Oats with 1 tbspn pb

(6.5 oz) Chicken with mustard

3/4 egg whites with 1 tbspn coconut oil

Protein bar (big one)

1.5 cup strawberries with 1 tbspn pb

(7 oz) Shrimp & zucchini

Protein: 182.5

Carbs: 92.5

Fats: 52.5

All aboard the gain train, bro-tato chip...

Stair master & elliptical (200 calories)

Dem Feelz


Cardio and some stretching. Tomorrow i add more cardio and subtract carbs!


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 650 cals/week

Saturday 9/17
**DAY 48 OF PREP**

Gives us this, our daily noms...

Rice cake with pb

Protein shake with 1 scoop CC

(6 oz) Chicken with mustard

Protein bar (big one)

3/4 cup egg whites with 1 tbpsn coconut oil

3/4 cup strawberries with powdered pb

(6.5 oz) Chicken with spinach, 1/2 cup rice, 1 tbspn olive oil and 1 tbspn BBQ

Protein: 182

Carbs: 91.5

Fats: 49

All aboard the gain train, bro-tato chip...

Upper body (1 hour)

Dem Feelz


Shoulders and triceps. 2 more weeks!!! Finally getting past my cold too


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 650 cals/week

Friday 9/16
**DAY 47 OF PREP**

Gives us this, our daily noms...

Rice cake with pb

Oats with 1/2 scoop whey and pb

(5 oz) Chicken with spinach and olive oil dressing

3/4 cup egg whites with 1/2 tbspn coconut oil

Rice cake with powdered pb & 1/2 cup of strawberries

Protein shake with 1 scoop CC

Quest bar

(6.5 oz) Chicken with veggies and 1 tbspn BBQ

Protein: 180

Carbs: 92

Fats: 53

All aboard the gain train, bro-tato chip...

Leg day (1 hour)

Dem Feelz


Good leg day. Booty focused then posing practice.


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 650 cals/week

Thursday 9/15
**DAY 46 OF PREP**

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey and pb

(5 oz) Chicken with spinach, peppers and olive oil dressing

3/4 cup egg whites & tuna

1 cup strawberries

Protein shake with 1 scoop CC & 1/2 a Quest bar

Rice cake with powdered pb

(6 oz) Chicken with veggies, 1/2 tbspn olive oil and 1 tbspn BBQ

Protein: 181

Carbs: 89.5

Fats: 54

All aboard the gain train, bro-tato chip...

Upper body (1 hour) & elliptical (150 calories)

Dem Feelz


Back/chest day. Can't wait to be over this cold! Upped my cardio a tad this week and will do another adjustment next week. SO CLOSE!


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 650 cals/week

Wednesday 9/14
**DAY 45 OF PREP**

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey and pb

(5 oz) Chicken with peppers, spinach, salsa and guac

3/4 cup egg whites with tuna

1 cup strawberries

Protein shake with 1 scoop CC

Rice cake with 1/2 tbspn coconut oil and powdered pb

1/2 Quest bar

(6.5 oz) Chicken with veggies and mustard

Protein: 184

Carbs: 91

Fats: 48

All aboard the gain train, bro-tato chip...

Leg day (30 mins) & treadmill/stair master (200 calories)

Dem Feelz


Mini leg day then cardio. Tiirreedd!


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Tuesday 9/13
**DAY 44 OF PREP**

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey and pb

(6 oz) Shrimp with peppers and guac

3/4 cup egg whites with tuna

1.5 cup strawberries

Protein shake with 1 scoop CC

Rice cake with powdered pb

(6.5 oz) Chicken with veggies, 1 tbspn olive oil and BBQ

Protein: 181.5

Carbs: 89

Fats: 50

All aboard the gain train, bro-tato chip...

Upper body (1 hour) & elliptical (100 calories)

Dem Feelz


Shoulders and biceps. Stupid cold makes workouts harder but got it in regardless!


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Monday 9/12
**DAY 43 OF PREP**

Gives us this, our daily noms...

Quest bar

Oats with 1/2 scoop whey and pb

(5 oz) Chicken with spinach, sweet potato and BBQ dressing

1/2 cup egg whites with tuna

Protein shake with 1 scoop CC

1/2 cup egg whites with 1 tbspn coconut oil

(6.5 oz) Shrimp with veggies & 1 tbspn peanut sauce

Protein: 186

Carbs: 92.5

Fats: 53

All aboard the gain train, bro-tato chip...

Leg day (1 hour)

Dem Feelz


Quad/hammy focused. So sick! Wah! :(


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Sunday 9/11
**DAY 42 OF PREP**

Gives us this, our daily noms...

Rice cake with pb & 3/4 cup egg whites

Protein shake

Oats with 1/2 scoop whey and pb

(6 oz) Chicken with mustard

Rice cake with powdered pb

Quest bar (cookie dough)

(6.5 oz) Salmon with aspargus

2 cups strawberries


Protein: 180

Carbs: 91.5

Fats: 53

All aboard the gain train, bro-tato chip...

Yoga & an hour hike/walk

Dem Feelz


Fighting a cold and hoping yoga would help my soreness


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Saturday 9/10
**DAY 41 OF PREP**

Gives us this, our daily noms...

1/2 cup egg whites & rice cake with pb

Protein shake with 1 scoop CC

(6 oz) Chicken with mustard

Protein bar (big one)

3/4 cup egg whites with 1.5 tbspn coconut oil

(6.5 oz) Chicken with (4.6 oz) sweet potato, spinach and BBQ dressing

Protein: 181

Carbs: 88

Fats: 53.5

All aboard the gain train, bro-tato chip...

Upper body (1 hour) & treadmill (100 calories)

Dem Feelz


Fighting a cold...AGAIN! wah


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Friday 9/9
**DAY 40 OF PREP**

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey and pb

(5 oz) Chicken with broccoli , salsa and guac

1/2 cup egg whites with tuna

1.5 cup strawberries

Protein shake with 1 scoop CC & rice cake with pb

(6.5 oz) Chicken with 1 tbspn olive oil & 1 tbspn BBQ

Protein: 184.5

Carbs: 91.5

Fats: 48

All aboard the gain train, bro-tato chip...

Leg day (1 hour)

Dem Feelz


Felt better than normal despite tiredness beforehand. Posing practice aferwards.


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Thursday 9/8
**DAY 39 OF PREP**

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey and pb

(5 oz) Chicken with peppers, salsa and guac

3/4 cup egg whites with 1 tbspn coconut oil

(2.3 oz) sweet potato & 1 tbspn pb

1 cup watermelon

Protein shake with 1 scoop CC

(6.5 oz) Chicken with 1/4 cup egg whites & 1 tbspn olive oil and 1 tbpsn BBQ

Protein: 183

Carbs: 91

Fats: 52.5

All aboard the gain train, bro-tato chip...

Upper body (1 hour) & stair master (100 calories)

Dem Feelz


Felt pretty good. Wanted to pose practice but the room was taken -__-


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Wednesday 9/7
**DAY 38 OF PREP**

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey and pb

(5 oz) Chicken with veggies, salsa and guac

1 rice cake with 1/2 tbpsn coconut oil and powdered pb

1 cup strawberries

3/4 cup egg whites with tuna

Protein shake with 1 scoop CC

(5 oz) Chicken with 1/4 cup rice, veggies, 1 tbspn olive oil and BBQ

Protein: 183.5

Carbs: 92.5

Fats: 50

All aboard the gain train, bro-tato chip...

Mini leg day (30 mins) & treadmill/elliptical (250 calories)

Dem Feelz


Need to tone up that booty and legs so adding a mini leg day


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Tuesday 9/6
**DAY 37 OF PREP**

Gives us this, our daily noms...

1/2 cup egg whites

Oats with 1/2 scoop whey & pb

(5 oz) Chicken with spinach, sweet potato and BBQ dressing

rice cake with pb & 3/4 cup egg whites with tuna

protein shake with 2 scoop CC

(6 oz) Chicken with veggies, BBQ & 1 tbspn olive oil

Protein: 183

Carbs: 91.5

Fats: 50.5

All aboard the gain train, bro-tato chip...

Upper boday (1 hour) & stair master (100 calories)

Dem Feelz


Super sore after. Shoulder and bicep focused day!


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Monday 9/5
**DAY 36 OF PREP**

Gives us this, our daily noms...

Rice cake with pb & protein shake

protein bar

1/2 cup egg whites with tuna

Rice cake with 1 tbspn coconut oil & powdered pb

(5 oz) Chicken with mustard & 2 cups strawberries

1/2 tbspn pb & 1 egg

(6 oz) Chicken with veggies, 1 tbpsn olive oil & BBQ sauce

Protein: 184.5

Carbs: 91

Fats: 53

All aboard the gain train, bro-tato chip...

Leg day (1 hour)

Dem Feelz


Got up to 390 lbs squat press 2x10! Super sore after the workout and did some more posing practice


Macro Goals:
NEW NEW!!! 
P-184 F-53 C-92
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Sunday 9/4
**DAY 35 OF PREP**

Gives us this, our daily noms...

Protein shake with 1 scoop CC

Oats with 1/2 scoop whey and pb

protein bar & rice cake with 1 tbspn coconut oil and powdered pb

(5.5 oz) Chicken with mustard

protein shake & rice cake

(6.5 oz) Chicken with, 1/4 cup rice, veggies, 1 tbspn olive oil and 1 tbspn BBQ

1.5 cup strawberries

Protein: 187

Carbs: 111.5

Fats: 51.5

All aboard the gain train, bro-tato chip...

Elliptical (250 calories)

Dem Feelz


Simple cardio day...contemplating cutting calories again tomorrow


Macro Goals:
NEW!!! 
P-184 F-53 C-112
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Saturday 9/3
**DAY 34 OF PREP**

Gives us this, our daily noms...

Rice cake with 1 tbspn NnM

Protein shake with 2 scoop CC

Oats with 1/2 scoop whey and 1 tbspn pb

(5 oz) Chicken with mustard

Rice cake with 2 tbspn powdered pb and 1/2 tbspn coconut oil

protein muffin & tuna packet with egg whites

protein shake

(6.5 oz) Chicken with 1/4 cup rice, veggies, 2 tbspn BBQ and 1 tbspn olive oil

Protein: 186.5

Carbs: 112

Fats: 48

All aboard the gain train, bro-tato chip...

Upper body (1 hour)

Dem Feelz


Triceps and shoulders focused workout


Macro Goals:
NEW!!! 
P-184 F-53 C-112
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Friday 9/2
**DAY 33 OF PREP**

Gives us this, our daily noms...

Oats with 1/2 scoop whey & pb

coffee

(5 oz) Chicken with sweet potatoes, peppers and BBQ sauce

1/2 cup egg whites with 1/2 tbspn coconut oil

1 cup grapes

Protein shake with 1 scoop CC & 1/2 quest bar

CHEAT MEAL: PIZZA!!!

Protein: 105

Carbs: 105.5

Fats: 24.5

All aboard the gain train, bro-tato chip...

Leg day (1 hour)

Dem Feelz


Booty focused workout then more posing practice


Macro Goals:
NEW!!! 
P-184 F-53 C-112
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Thursday 9/1
**DAY 32 OF PREP**

Gives us this, our daily noms...

Oats with 1/2 scoop whey & pb

protein shake with 1 scoop CC

protein bar

1/2 cup egg whites with 1/2 tbspn coconut oil

(5 oz) Chicken with mustard

protein muffin & rice cake with WF syrup

(6 oz) Chicken with, veggies, 1/4 cup rice, 1 tbspn BBQ sauce and 1 tbspn olive oil

Protein: 182

Carbs: 113.5

Fats: 50

All aboard the gain train, bro-tato chip...

Upper body (1 hour)

Dem Feelz


Chest & back focused workout. Also did some posing practice!


Macro Goals:
NEW!!! 
P-184 F-53 C-112
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Wednesday 8/31
**DAY 31 OF PREP**

Gives us this, our daily noms...

1/2 cup egg whites with tuna

Oats with 1/2 scoop whey & pb

(5 oz) Chicken with sweet potato, spinach and BBQ dressing

1/2 cup egg whites with 1/2 tbspn coconut oil

 1 cup strawberries & quest bar

Protein shake with 1 scoop CC & rice cake with WF syrup

(6 oz) Chicken with veggies, BBQ sauce and 1 tbspn olive oil


Protein: 184

Carbs: 113

Fats: 54

All aboard the gain train, bro-tato chip...

Abs (40 mins) & stair master (200 calories)

Dem Feelz


Felt pretty good. Used ankle weights for abs which was new.


Macro Goals:
NEW!!! 
P-184 F-53 C-112
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Tuesday 8/30
**DAY 30 OF PREP**

Gives us this, our daily noms...

1/2 cup egg whites with tuna

Oats with 1/2 scoop whey & pb

(5 oz) Chicken with sweet potato, spinach and BBQ dressing

1/2 cup egg whites with 3/4 tbspn coconut oil & 1.5 cup strawberries

Protein shake with 1 scoop CC & rice cake with 1 tbspn NnM/1 tbspn powdered pb

(5 oz) Chicken with veggies, 1 tbspn olive oil & BBQ sauce

Protein: 184

Carbs: 112

Fats: 51.5

All aboard the gain train, bro-tato chip...

Upper body (1 hour) & elliptical (100 calories)

Dem Feelz


Shoulders and biceps focused day. Felt pretty good.


Macro Goals:
NEW!!! 
P-184 F-53 C-112
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Monday 8/29
**DAY 29 OF PREP**

Gives us this, our daily noms...

1/2 cup egg whites with tuna

Oats with 1/2 scoop whey & pb

coffee

(5 oz) Chicken with 1/2 cup rice, peppers, salsa and guac

Protein bar, BP rice cake with 1/2 tbspn coconut oil & 1 cup strawberries

Protein shake with 1 scoop CC

(6 oz) Chicken with veggies, BBQ sauce and 1 tbspn olive oil

Protein: 184

Carbs: 113.5

Fats: 51

All aboard the gain train, bro-tato chip...

Leg day (1 hour)

Dem Feelz


Quad/hammy day. Loved it! Felt stronger and might've hit a leg press PR (did about 380 lbs 2x8) on the less popular leg press. Really trying to pump it up this last half of prep!


Macro Goals:
NEW!!! 
P-184 F-53 C-112
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Sunday 8/28
**DAY 28 OF PREP**

Gives us this, our daily noms...

Rice cake and 1 tbspn NnM

Protein shake with banana

Quest bar

(6 oz) Turkey breast with broccoli and guac

1/2 cup egg whites with tuna & 1 rice cake with powdered pb

soy latte & 1/2 quest bar

(4 oz) Flank steak with salad and 1 tbspn balsamic & 1/2 tbspn olive oil

Protein: 182

Carbs: 110.5

Fats: 54

All aboard the gain train, bro-tato chip...

Upper body (1 hour)

Dem Feelz


Triceps and shoulders. Need to figure out when to get more heel practice in!!


Macro Goals:
NEW!!! 
P-184 F-53 C-112
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Saturday 8/27
**DAY 27 OF PREP**

Gives us this, our daily noms...

Quest bar & 3 egg whites

Protein shake (1.5 scoops) with 2 scoops CC

1 rice cake with 1 tbspn NnM

(2 oz) Chicken & an egg

Tuna packet

(5 oz) Chicken with egg whites, peppers, 1 tbspn olive oil, BBQ sauce and 1/2 cup rice

Quest bar

Protein: 185

Carbs: 112.5

Fats: 49

All aboard the gain train, bro-tato chip...

Bike sprints & elliptical (250 calories)

Dem Feelz


Road trip today so went with cardio and will lift tomorrow.


Macro Goals:
NEW!!! 
P-184 F-53 C-112
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Friday 8/26
**DAY 26 OF PREP**

Gives us this, our daily noms...

Quest bar & 3 egg whites

Oats with 1/2 scoop whey and pb

coffee

(5 oz) Chicken with veggies, potatoes, salsa and guac

1 rice cake with 1 tbspn NnM & 2 egg whites

Protein shake & 1 scoop CC

CHEAT MEAL: PIZZA!!!

Protein: 131

Carbs: 106

Fats: 34

All aboard the gain train, bro-tato chip...

Leg day (1 hour)

Dem Feelz


Booty focused day. Got up to 115 lbs for front and back squats. Def worked it today!


Macro Goals:
NEW!!! 
P-184 F-53 C-112
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Thursday 8/25
**DAY 25 OF PREP**

Gives us this, our daily noms...

Protein bar & 1/2 cup egg whites

Oats with 1/2 scoop whey and pb

coffee

(5 oz) Chicken with peppers, potatoes, salsa and guac

1/2 cup egg whites with 1/2 tbspn coconut oil & 1 rice cake with 1 tbspn NnM

Protein shake with 1.5 scoop CC

(6 oz) Chicken with veggies, BBQ sauce and 1 tbspn olive oil


Protein: 185

Carbs: 113.5

Fats: 53

All aboard the gain train, bro-tato chip...

Upper body (1 hour)

Dem Feelz


Chest/back day. Got up to 100 lbs bench press 2x6 reps. Lower carbs don't seem to affect my upper body lifts too much which is nice.


Macro Goals:
NEW!!! 
P-184 F-53 C-112
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Wednesday 8/24
**DAY 24 OF PREP**

Gives us this, our daily noms...

Protein bar & 1/2 cup egg whites

Oats with 1/2 scoop whey and pb

coffee

(5 oz) Chicken with peppers, onions, potatoes, salsa and guac

1 cup strawberries, 1/2 tbspn coconut oil & 1/2 cup egg whites

Protein shake with 1 scoop CC & 1 rice cake with WF syrup

(6.5 oz) Chicken with veggies, BBQ sauce and 1 tbspn olive oil

Protein: 183

Carbs: 113.5

Fats: 49

All aboard the gain train, bro-tato chip...

Ab work (35 mins) & stair master (200 calories)

Dem Feelz


Killed it on the stair master and felt oddly strong!


Macro Goals:
NEW!!! 
P-184 F-53 C-112
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Tuesday 8/23
**DAY 23 OF PREP**

Gives us this, our daily noms...

Protein bar & 1/2 cup egg whites

Oats with 1/2 scoop whey and pb

Coffee

(5 oz) Chicken with guac, salsa and potatoes

1/2 cup egg whites

1.5 cup strawberries with 1/2 tbspn coconut oil

Protein shake with 1 scoop CC &  1 tbspn NnM pb

(6 oz) Chicken with zoodles, 1 tbspn olive oil and garlic

Protein: 184

Carbs: 112

Fats: 52

All aboard the gain train, bro-tato chip...

Upper body (1 hour) & stair master (100 calories)

Dem Feelz


Shoulders and biceps today. Did a little cardio after. Felt less weak today! :)


Macro Goals:
NEW!!! 
P-184 F-53 C-112
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Monday 8/22
**DAY 22 OF PREP**

Gives us this, our daily noms...

Protein bar & 1/2 cup egg whites

Oats with 1/2 scoop whey and pb

Coffee & egg white/turkey bacon sandwich

(5 oz) Chicken with spinach salad and yogurt dressing

rice cake with 1 tbspn NnM pb

Protein shake with 1/2 scoop CC (post workout)

(5 oz) Chicken with (5 oz) WW pasta, 1 tbspn olive oil & 2 tbspns parm

Protein: 187

Carbs: 135

Fats: 53

All aboard the gain train, bro-tato chip...

Leg day (1 hour)

Dem Feelz


Quad/hammies day. Felt stronger since my cold is going away which was nice!


Macro Goals:
NEW!!! 
P-184 F-53 C-137
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Sunday 8/21
**DAY 21 OF PREP**

Gives us this, our daily noms...

Protein shake with pb & raspberries

rice cake with NnM pb

protein bar

(5 oz) Chicken

Egg white sandwich

soy latte

(6.5 oz) Chicken with 1/2 cup rice, 3 tbspn guac, 1 tbspn olive oil and green beans

Protein: 184

Carbs: 135

Fats: 52.5

All aboard the gain train, bro-tato chip...

Stair master & treadmill (250 calories)

Dem Feelz


Tired but cardio didnt take long


Macro Goals:
NEW!!! 
P-184 F-53 C-137
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Saturday 8/20
**DAY 20 OF PREP**

Gives us this, our daily noms...

Protein bar & 1/2 cup egg whites

Protein shake with banana & pb

beef jerky

(5 oz) Chicken with sweet potato and BBQ sauce

protein bar & 1 cup raspberries

(5 oz) Chicken with 1 cup rice, 1 tbspn olive oil & veggies


Protein: 186.5

Carbs: 130.5

Fats: 50

All aboard the gain train, bro-tato chip...

Upper body (45 mins)

Dem Feelz


Shoulders and triceps. Gymventure to help training be a lil more fun :)


Macro Goals:
NEW!!! 
P-184 F-53 C-137
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Friday 8/19
**DAY 19 OF PREP**

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop whey & pb

coffee & a banana

(5 oz) Chicken with cucumbers, onions, peppers and yogurt dressing

3/4 cup egg whites & sweet potato

Protein shake with banana and pb

CHEAT MEAL: PIZZA!!!

Protein: 137

Carbs: 116

Fats: 35.5

All aboard the gain train, bro-tato chip...

Leg day (1 hour)

Dem Feelz


So drained from this cold but pushed through again!


Macro Goals:
NEW!!! 
P-184 F-53 C-137
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Thursday 8/18
**DAY 18 OF PREP**

Gives us this, our daily noms...

1/2 cup egg whites & protein bar

Oats with 1/2 scoop whey & pb

coffee & 1 cup raspberries

(4 oz) Chicken with 1/2 cup rice, BBQ sauce and veggies

sweet potato & 3/4 cup egg whites

Protein shake with 1 scoop CC (post workout) & rice cake with 1 tbspn NnM pb

(6.5 oz) Chicken with zoodles, garlic, 2 tbspn parm and 1 tbspn olive oil

Protein: 181.5

Carbs: 138

Fats: 51.5

All aboard the gain train, bro-tato chip...

Upper body (1 hour)

Dem Feelz


Focused on chest and back. Hopefully getting over this cold soon to get whatever strength I had left back!


Macro Goals:
NEW!!! 
P-184 F-53 C-137
1 gallon of water per day (4 water bottles)
New Cardio Goals: 550 cals/week

Wednesday 8/17
**DAY 17 OF PREP**

Gives us this, our daily noms...

3/4 cup egg whites & protein bar

Oats with 1/2 scoop whey & pb

1 cup raspberries

(6 oz) Chicken with a sweet potato and BBQ sauce

1/2 cup egg whites

Protein shake (post workout) & 2 rice cakes with 1 tbspn NnM pb and 1/2 tbspn coconut oil

(5 oz) Chicken with 1/2 cup rice, veggies and 1 tbspn olive oil

Protein: 188.5

Carbs: 138

Fats: 48.5

All aboard the gain train, bro-tato chip...

Running in the park (300 cals burned)

Dem Feelz


Got a polar watch and utilized it in Waveny. Good to get some fresh air for cardio time!


Macro Goals:
NEW!!! 
P-184 F-53 C-137
1 gallon of water per day (4 water bottles)

Tuesday 8/16
**DAY 16 OF PREP**

Gives us this, our daily noms...

1/2 cup egg whites & protein bar

Oats with 1/2 scoop protein and pb

coffee

(6 oz) Chicken with spinach salad and yogurt dressing

1 cup strawberries & 3/4 cup egg whites

Protein shake with 1/2 scoop cytocarb (post workout) & 2 rice cakes with 2 tbspn NnM pb

(6.5 oz) Chicken with veggies & a sweet potato with 2 tbspn BBQ sauce & 1 tbspn olive oil


Protein: 200.5

Carbs: 133

Fats: 52

All aboard the gain train, bro-tato chip...

Upper body (about an hour)

Dem Feelz


Shoulders and biceps day. Fighting a cold so was a lil more tired than normal but put in the work!


Macro Goals:
P-204 F-53 C-137
1 gallon of water per day (4 water bottles)

Monday 8/15
**DAY 15 OF PREP**

Gives us this, our daily noms...

1/2 cup egg whites & protein bar

Egg white/turkey bacon sandwich & coffee

(6 oz) Chicken with peppers, cucumbers and yogurt dressing

Oats with 1/2 scoop protein and pb

1/2 cup of blueberries

Protein shake (post workout) & 1 rice cake with NnM pb

(6.5 oz) Chicken with Spanish rice and 1 tbspn olive oil


Protein: 204

Carbs: 138

Fats: 50.5

All aboard the gain train, bro-tato chip...

Leg day (1 hour)

Dem Feelz


Focused on quads/hammies. Felt the burn!


Macro Goals:
P-204 F-53 C-137
1 gallon of water per day (4 water bottles)

Sunday 8/14
**DAY 14 OF PREP**

Gives us this, our daily noms...

Protein shake with banana n pb

Oats with 1/2 scoop whey & 1 tbspn pb

1/2 cup egg whites with (4 oz) chicken & protein bar

Rice cake with 1 tbspn pb & (2.5 oz chicken)

soy latte

(6.5 oz) Shrimp with 3 tbpsns guac & green beans with 1/2 tbspn olive oil and rice


Protein: 199

Carbs: 137

Fats: 51.5

All aboard the gain train, bro-tato chip...

Stair master & elliptical (350 calories)

Dem Feelz


Still relying on the machine to tell me cals burned. So pissed a HR watch i bought doesnt in fact count calories...


Macro Goals:
P-204 F-53 C-137
1 gallon of water per day (4 water bottles)

Saturday 8/13
**DAY 13 OF PREP**

Gives us this, our daily noms...

Quest bar & 1 cup egg whites

Protein shake with banana & pb

(6 oz) chicken skewers & asparagus

(6 oz) chicken with spanish rice & 1 tbspn olive oil

2 rice cakes with WF syrup

1/2 cup egg whites

soy latte

Protein: 203.5

Carbs: 122.5

Fats: 52.5

All aboard the gain train, bro-tato chip...

Upper body (35 mins)

Dem Feelz


Triceps and shoulders. Not a long workout but a fun one. Gotta work on posing!!


Macro Goals:
P-204 F-53 C-137
1 gallon of water per day (4 water bottles)

Friday 8/12
**DAY 12 OF PREP**

Gives us this, our daily noms...

Quest bar

Oats with 1/2 scoop protein and pb

Egg white/turkey bacon sandwich & coffee

(6 oz) Chicken with cucumbers, peppers and yogurt dressing

Yogurt

Protein shake & Quest bar (post workout)

CHEAT MEAL: PIZZA!!!

Protein: 164

Carbs: 110.5

Fats: 38.5

All aboard the gain train, bro-tato chip...

Leg day (1 hour)

Dem Feelz


Did front and back squats only up until 115 lbs...blerg! Gonna try even cleaner eating now.


Macro Goals:
P-204 F-53 C-137
1 gallon of water per day (4 water bottles)

Thursday 8/11
**DAY 11 OF PREP**

Gives us this, our daily noms...

Quest bar

Oats with 1/2 scoop protein and pb

Egg white/turkey bacon sandwich & coffee

(6 oz) Chicken with cucumbers, peppers and yogurt dressing

Yogurt

Protein shake (post workout) & English muffin with 1/2 tbspn maple syrup

(6.5 oz) Chicken with zoodles, 1 tbspn olive oil & parm and garlic

rice cake with WF syrup

Protein: 205

Carbs: 134

Fats: 50.5

All aboard the gain train, bro-tato chip...

Upper body (1 hour)

Dem Feelz


Back and chest today. Gotta figure out when to work in triceps!


Macro Goals:
P-204 F-53 C-137
1 gallon of water per day (4 water bottles)

Wednesday 8/10
**DAY 10 OF PREP**

Gives us this, our daily noms...

Protein shake with banana & pb

Protein bar

1 cup egg whites with spinach, onions & parm

Protein muffin & blackberries

Protein shake, 1 tbsp pb & yogurt

(6.5 oz) Chicken with WW pasta, parm & 1.5 tbspn olive oil

Protein: 205

Carbs: 137

Fats: 51.5

All aboard the gain train, bro-tato chip...

Stair master & elliptical (350 calories)
Ab work (40 mins)

Dem Feelz


Def not a fan of cardio while cutting...phew!
Dragged myself to do abs


Macro Goals:
P-204 F-53 C-137
1 gallon of water per day (4 water bottles)

Tuesday 8/9
**DAY 9 OF PREP**

Gives us this, our daily noms...

Quest bar

Oats with 1/2 scoop protein and 1 tbspn pb

Egg white/turkey bacon sandwich & coffee

(6 oz) Chicken with (5 oz) WW pasta, 1 tbspn olive oil and 2 tbspns parm

Yogurt & 1/2 cup red grapes

Protein shake (post workout)

Zoodles with garlic, 1/2 tbspn olive oil and (6.5 oz) chicken

Protein: 201

Carbs: 137.5

Fats: 51

All aboard the gain train, bro-tato chip...

Upper body (1 hour)

Dem Feelz


Shoulders and biceps. Didnt have time to fit triceps in so I'll have to squeeze em in next time!


Macro Goals:
P-204 F-53 C-137
1 gallon of water per day (4 water bottles)

Monday 8/8
**DAY 8 OF PREP**

Gives us this, our daily noms...

Quest bar

Oats with 1/2 scoop protein and 1 tbspn pb

Egg white/turkey bacon sandwich & coffee

(6 oz) Chicken with cucumbers, peppers, onions and yogurt dressing

Yogurt

Protein shake (post workout)

(6 oz) Chicken with (5 oz) WW pasta, 1 tbpsn olive oil and 2 tbpsn Parmesan

Chocolate rice cake with WF syrup

Protein: 201.5

Carbs: 138.5

Fats: 51

All aboard the gain train, bro-tato chip...

Leg day (1 hour)

Dem Feelz


Finished wobbly legged! focused on quads n hammies.


Macro Goals:
P-204 F-53 C-137
1 gallon of water per day (4 water bottles)

Sunday 8/7
**DAY 7 OF PREP**

Gives us this, our daily noms...

Quest bar

Soy latte & egg white/turkey bacon sandwich

Turkey jerky & yogurt

(6 oz) Chicken

Protein shake with 1 tbspn coconut oil

(4 oz) Chicken, veggies & 1 cup rice with 1 tbspn olive oil

Protein: 205

Carbs: 137

Fats: 51.5

All aboard the gain train, bro-tato chip...

Rest day

Dem Feelz

Hate rest days!!

Macro Goals:
P-204 F-53 C-137
1 gallon of water per day (4 water bottles)