Tuesday 5/31

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop protein n pb

Soy latte & a cookie

Chipotle chicken burrito bowl

An apple

Protein shake (post workout)

Chicken & veggies with BBQ sauce

Rice pudding cup & 3 Hershey kisses

Protein: 160

Carbs: 224

Fats: 96

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

Upper body (45 mins)
2nd sesh (40 mins)


Dem Feelz

Felt pretty weak. This weekend drained me more than I thought...

Macro Goals:
P-154 F-100 C-232

Monday 5/30

Gives us this, our daily noms...

Quest bar

Oats with 1/2 scoop protein n pb

Steak, potatoes and eggs

rice milk latte

coconut chips, soy latte & strawberries

Grilled chicken sandwich with pineapple salsa, guac n pickles

Protein: 160

Carbs: 228

Fats: 94

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

Leg day (1 hour 15 mins)


Dem Feelz
Didnt hit any PRs but had a decent workout. Building strength up again.

Macro Goals:
P-154 F-100 C-232

Sunday 5/29

Gives us this, our daily noms...

Soy latte & egg white/turkey bacon sandwich

protein bar

turkey sandwich & coconut chips

protein shake (post workout)

peppers with guac

2 pop tarts

Steak & sauteed veggies

Kind bar

Protein: 157

Carbs: 224

Fats: 86

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

Treadmill (10x sprints 8.3mph 9.5%) stairmaster (20 mins) & abs (15 mins)


Dem Feelz
Workout was hhaarrdd! But pushed through.

Macro Goals:
P-154 F-100 C-232

Saturday 5/28

Gives us this, our daily noms...

DIDN'T TRACK. ATE LOTS.

Protein: ??

Carbs: ??

Fats: ??

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

REST DAY


Dem Feelz
Felt i needed a rest day from tracking and workouts. Hope it helped more than hurt.

Macro Goals:
P-154 F-100 C-232

Friday 5/27

Gives us this, our daily noms...

Quest bar

Oats with 1/2 scoop protein and pb

Strawberries & maple pumpkin seeds

soy latte  & egg white/turkey bacon sandwich

Chicken with SPs, zucchini and guac

beef jerky & coconut chips

CHEAT MEAL: Pizza, beer n ice cream (didnt8 track)

Protein: 114

Carbs: 154

Fats: 60

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

Leg day (a lil under an hour)


Dem Feelz
Another early morning workout. Leg day came a day early because of a Maine trip. Hit a leg press PR! 330 lbs for 2 sets of 10 reps.

Macro Goals:
P-154 F-100 C-232

Thursday 5/26

Gives us this, our daily noms...

Protein shake with almond milk n oats

Oats with egg whites n pb & an apple

Salmon with jasmine rice and mango salsa

1 glass wine

Coffee with rice milk

Protein shake (post workout)

Salad with shrimp and avocado

16 Handles

Protein: 140

Carbs: 229

Fats: 90

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

Upper body (lil under an hour)
2nd arm sesh (40 mins)


Dem Feelz
Early morning upper body sesh with Casey (still up to 80lbs on bench press)
Good solo upper body 2nd sesh

Macro Goals:
P-154 F-100 C-232

Wednesday 5/25

Gives us this, our daily noms...

Protein shake with almond milk n oats

Oats with egg whites n pb

Soy latte and a small vanilla scone

Chicken, SPs and zucchini with mustard & guac

An apple

Quest bar

Chicken and peppers with guac

Ice cream with rice pudding, 1 tbspn nutella, 3 hershey kisses & coconut oil

Protein: 165
Carbs: 226
Fats: 80

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

Leg day (1 hour)
2nd leg day sesh (30 mins)


Dem Feelz
Didn't feel as strong today. Could've been because I was up an hour earlier. But still a good workout. Always trying to get squat rack time in now.
The 2nd sesh was def tiring. Squatting twice in one day is OWIE!

Macro Goals:
P-154 F-100 C-232

Tuesday 5/24

Gives us this, our daily noms...

Protein shake with almond milk n oats

Oats with egg whites n pb

Soy latte and a small vanilla scone

Chicken, SPs, zucchini and peanut sauce/olive oil

English muffin with coconut oil & an apple

Protein bar (post workout)

Chicken and peppers with guac & peanut sauce

Rice pudding cup w/1 tbspn nutella & coconut oil

Protein: 167
Carbs: 226
Fats: 86

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

Upper body (45 mins)
2nd upper body sesh (45 mins)


Dem Feelz
Mixed some failure drop sets with normal exercise sets. Feel stronger leg wise but not really upper body wise lately.
Good 2nd sesh by myself

Macro Goals:
P-154 F-100 C-232

Monday 5/23

Gives us this, our daily noms...

Protein shake with almond milk n oats

Oats with egg whites n pb

Soy latte and a small vanilla scone

Chicken, SPs, zucchini and peanut sauce/olive oil

English muffin with nutella

Protein bar (post workout)

Chicken, veggies with guac & peanut sauce

2 snack cups of rice pudding

Protein: 172
Carbs: 232
Fats: 79

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

Leg day (45 mins)
2nd leg sesh (40 mins)


Dem Feelz
Wanted to squat but stupid people took the squat racks. Got up to 240 on the hack squat.
2nd sesh was just squats and hip thrusts. New PR! 155 lbs on squats! 2 x 10 reps!!!

Macro Goals:
P-154 F-100 C-232

Sunday 5/22

Gives us this, our daily noms...

Oats with egg whites n pb

protein bar & an apple

2 pop tarts

Chicken with peanut sauce

soy latte

Steak with fries n salad

Rice pudding

Protein: 153
Carbs: 222
Fats: 89

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

Treadmill 3 mile run


Dem Feelz
Good easy cardio day.

Macro Goals:
P-154 F-100 C-232

Saturday 5/21

Gives us this, our daily noms...

Protein shake with almond milk n oats

Oats with pb & 2 eggs

Protein bar

Soy latte & an apple

1 rice cake with pb & protein shake

Salmon with mango avocado salsa n rice
raw shellfish platter

2 glasses white wine (put me a LIL over macros but not by much)

Protein: 144
Carbs: 212
Fats: 85

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

Leg day (1.5 hours)


Dem Feelz
Amazing workout! Hit PR on squats (150lbs 2x10) and on leg press (320lbs 2x8). Feeling so strong!!

Macro Goals:
P-154 F-100 C-232

Friday 5/20

Gives us this, our daily noms...

Protein shake with almond milk n oats

Oats with egg whites n pb & strawberries

Chicken, SPs, zucchini and peanut sauce/olive oil

Protein bar

Protein shake (post workout)

Pizza, beer & froyo (estimated macros for this)

Protein: 198
Carbs: 437
Fats: 139

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

Ab work (40 mins)
Treadmill (10x 8.3mph 9.5% w/warmup cooldown) & 20 mins stairmaster


Dem Feelz
Decent ab workout this morning. Trying to do less mat work.
My macros today were way over in every department but I didn't go over them this past week at all soooo...GAINZ!

Macro Goals:
P-154 F-100 C-232

Thursday 5/19

Gives us this, our daily noms...

Protein shake with almond milk n oats

Oats with egg whites n pb & strawberries

Soy latte and a small vanilla scone

Chicken, SPs, zucchini and peanut sauce/olive oil

English muffin with nutella

Protein shake & banana (post workout)

Chicken (thigh), veggies & peanut sauce

1 glass of white wine (didn't add #s to macros but had enough fats/carbs left)

Protein: 163
Carbs: 217
Fats: 71

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

Upper body (45 mins)


Dem Feelz
Early AM sesh with Casey. Tried my hand at the bench press and got up to 80 lbs.

Macro Goals:
P-154 F-100 C-232

Wednesday 5/18

Gives us this, our daily noms...

Protein shake with almond milk n oats

Oats with egg whites n pb

Chicken, SPs, zucchini and peanut sauce

Strawberries & an apple

A protein bar (post workout)

Pulled pork burrito with cilantro sauce (tried to use about 1/4 cup)

Protein: 160
Carbs: 222
Fats: 98

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

Leg day (50 mins)
2nd leg day sesh (40 mins)


Dem Feelz
Worked on my squats (officially obsessed with them)
Don't usually workout 2x on Wed but got the itch for more leg day

Macro Goals:
P-154 F-100 C-232

Tuesday 5/17

Gives us this, our daily noms...

Protein shake with almond milk n oats

Oats with egg whites n pb

Chicken, SPs, zucchini and peanut sauce

English muffin with nutella & strawberries

Protein shake & banana (post workout)

Chicken (thigh), veggies & peanut sauce/(2 tbspns) olive oil

ice cream & 3 Hershey kisses



Protein: 162
Carbs: 228
Fats: 86

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

Upper body (45 mins)


Dem Feelz
Mixed in failure drop sets and regular sets. Forgot how much failure drop sets ssuuckk.

Macro Goals:
P-154 F-100 C-232

Monday 5/16

Gives us this, our daily noms...

Protein shake with almond milk n oats

Oats with egg whites n pb

Chicken, SPs, zucchini and peanut sauce

English muffin with nutella

Protein shake (post workout)

Chicken (thigh), Spanish style rice, veggies & peanut sauce/olive oil

ice cream


Protein: 166
Carbs: 229
Fats: 74

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

Leg day (45 mins)
Ab work bootcamp (30 mins)
Leg day 2nd sesh (40 mins)


Dem Feelz
Hit 310 lbs on the leg press (2 sets of 10). YAY! I keep going over protein and under fat for my macros...gotta figure that out.
Good 2nd leg sesh but the hack squat machine hurt my lower back :(

Macro Goals:
P-154 F-100 C-232

Sunday 5/15

Gives us this, our daily noms...

Protein shake with almond milk n oats

Oats with egg whites n pb

Protein bar

English muffin with pb

Starbucks latte

Salmon with mango salsa n coconut rice

chicken (thigh) & ice cream

Protein: 151
Carbs: 215
Fats: 78

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

3 mile treadmill run


Dem Feelz
Good easy cardio day

Macro Goals:
P-154 F-100 C-232

Saturday 5/14

Gives us this, our daily noms...

Protein shake with almond milk n oats

Oats with egg whites n pb

Protein bar

Salmon with veggies

2 beers

Ramen noodle soup with chicken, egg & mushroom dumplings

small cheesecake & protein shake

Protein: 144
Carbs: 200
Fats: 101

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

Leg day (1 hour)


Dem Feelz
felt good! hit 280 lbs on leg press and 145 lbs on squats again :)

Macro Goals:
P-154 F-100 C-232

Friday 5/13

Gives us this, our daily noms...

Protein shake with almond milk n oats

Oats with egg whites n pb & banana

Chicken, SPs, zucchini n peanut sauce

GF waffle with pb

Protein shake (post 2nd workout)

Tracked up until dinner (Pizza, beer & froyo) Below is estimates of macros.

Protein: 160
Carbs: 347
Fats: 115

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

Ab work (45 mins)
Sprints (9.5% 8.2mph w/5 min warmup/cooldown) & stairmaster (20 mins)


Dem Feelz
Haven't slept well lately but the extra food seems to make up for it energy wise at the gym. Going to try and hit my macros closely every day but "refeed" days will go over them. Don't want to do that much though considering they're already high!

Macro Goals:
P-154 F-100 C-232

Thursday 5/12

Gives us this, our daily noms...

Protein shake with almond milk n oats

Oats with egg whites n pb & banana

Chicken, SPs, zucchini n peanut sauce with tbspn olive oil

Quest bar with pb

A donut

Protein shake (post 2nd workout) & banana

Salmon, potatoes & curry cauliflower

Protein: 165
Carbs: 213
Fats: 90

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

Upper body (45 mins)
2nd upper body sesh (45 mins)


Dem Feelz
Did super-sets and just kind of played around. The donut yesterday seemed to help...macro experiment in full effect!
Def felt full all day. Nervous but excited about that.
Macro Goals:
P-154 F-100 C-232

Wednesday 5/11

Gives us this, our daily noms...

Protein shake with almond milk n oats

A donut

Oats with egg whites n pb

Chicken, SPs, zucchini n peanut sauce

coffee with rice milk & protein bar

Chicken, SPs, brussel sprouts & peanut sauce

Apple with pb

Protein: 159
Carbs: 170
Fats: 57

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

Leg day (lil under an hour)


Dem Feelz

Getting better at squats! 2x 10 reps 145 lbs! :) also gonna try eatin a bit more. Starting to count macros and goal macros are...

P-154 F-100 C-232

Tuesday 5/10

Gives us this, our daily noms...

Protein shake with almond milk n oats

Oats with egg whites n pb & strawberries

Chicken with a little Asian style brown rice/ SPs, zucchini and peanut sauce

Protein bar & soy latte

protein shake (post 2nd workout)

Salmon, potatoes, cauliflower and peanut sauce

apple with pb & Arctic Zero

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

Upper body (45 mins)
2nd upper body with Casey (45 mins)


Dem Feelz

Mixed in failure sets among normal sets

Monday 5/9

Gives us this, our daily noms...

Protein shake with almond milk n oats

Oats with egg whites n pb & strawberries

Chicken with Asian style brown rice, zucchini and peanut sauce

Protein bar

Protein shake (post 3rd workout)

Shrimp, sweet potatoes, mixed veggies and peanut sauce

Apple with pb

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

Leg day (45 mins)
Boot camp (30 mins, mostly legs)
Leg day 2nd sesh with Casey (45 mins)


Dem Feelz

Today is my BIG workout day (3x). Lifting in the AM, boot camp for lunch and lifting in the PM. Aiming for soreness again!
Mixing up the protein a bit. Wondering if maybe I need more fats in my diet?

Sunday 5/8

Gives us this, our daily noms...

Protein shake with almond milk n oats

Oats with egg whites n pb

Chicken, sweet potatoes, peppers n peanut sauce

Soy latte

Teriyaki salmon, zucchini & sweet potatoes

Blueberries

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

2 mile treadmill jog


Dem Feelz

Active rest day. Was hoping to be super sore today from yesterday :(

Saturday 5/7

Gives us this, our daily noms...

Protein shake with oats n almond milk

Oats with egg whites n pb

Turkey, sweet potatoes, zucchini and peanut sauce

Latte with soy milk & protein bar

CHEAT MEAL: cheeseburger, sweet potato fries, apps & 2 glasses of wine

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

Leg day (lil over an hour)


Dem Feelz

Felt really good! Got up to 100 lbs on squats and 250 lbs on leg press!!

Friday 5/6

Gives us this, our daily noms...

Protein shake with oats n almond milk

Oats with egg whites n pb & strawberries

Chicken with zucchini, sweet potatoes and peanut sauce

Coffee with soy milk

Protein bar

Protein shake (post 2nd workout)

Chicken, zucchini, sweet potatoes and peanut suce

2 rice cakes with pb

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

Ab work and shoulders (40 mins)
Tabata sprints (10x 9.5% 8.2 mph) & 20 mins stairmaster


Dem Feelz

Felt the burn in both body parts I worked! Still been consistent with the apple cider vinegar in the morning and evening.
Felt really good during cardio!

Thursday 5/5

Gives us this, our daily noms...

Protein shake with oats n almond milk

Oats with egg whites n pb & strawberries

Starbucks

Chicken with zucchini, sweet potatoes and peanut sauce

Protein bar

Protein shake (post 2nd workout)

Chicken, peppers, sweet potatoes and peanut sauce

Apple with pb

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

Upper body (45 mins)
2nd upper body sesh (40 mins)


Dem Feelz

Another early morning sesh. Tried doing some exercise slower to mix it up a bit.
Mixed in failure sets and non-failure sets again.

Wednesday 5/4

Gives us this, our daily noms...

Protein shake with oats n almond milk

Oats with egg whites n pb & strawberries

Chicken with zucchini, sweet potatoes and peanut sauce

Protein bar & a banana

Chicken, sweet potatoes, asparagus and peanut sauce

Apple with pb

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

Leg day (50 mins)


Dem Feelz

Started off with lotsa squats. Working on my strength in those. Felt good and tried not to rush.

Tuesday 5/3

Gives us this, our daily noms...

Protein shake with oats n almond milk

Oats with egg whites n pb & starbucks

Chicken with zucchini, sweet potatoes and peanut sauce

Protein bar

Protein shake (post evening workout)

Chicken, sweet potatoes, asparagus and peanut sauce

Apple with pb

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

Upper body (45 mins)
2nd upper body sesh (45 mins)


Dem Feelz

Did failure drop sets on 3 machines then did some back work in between those.
2nd sesh with Casey and got a good pump.

Monday 5/2

Gives us this, our daily noms...

Protein shake with oats n almond milk

Oats with egg whites n pb & strawberries

Chicken with zucchini, sweet potatoes and peanut sauce

Protein bar

Protein shake (post evening workout)

Chicken, asparagus, sweet potatoes and peanut sauce

Apple with pb

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

Leg day (45 mins)
Boot camp (30 mins mostly legs)
2nd leg day sesh (45 mins)


Dem Feelz

Today is my big workout day (3 workouts). But I finally feel rested and energized (the day off and a good night sleep helped!). Lotsa leg work today. Started drinking a shake after my 2nd workout.