Thursday 6/30

Gives us this, our daily noms...

Oats with pb & a caramel truffle

Soy latte & egg white/turkey bacon sandwich

Salad with chicken, avocado and Greek yogurt dressing

Swedish fish

Protein shake (post workout)

Chipotle burrito bowl w/o rice

2 glasses of wine

Protein: 130

Carbs: 232

Fats: 100

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

Ab work (50 mins)


Dem Feelz
Was SUPER sore in my upper body yesterday so didn't work out this morning. Probably abs later on and upper body pushed to tomorrow.
The ab workout was exhausting omgg

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

Wednesday 6/29

Gives us this, our daily noms...

Cliff bar

Oats with pb

Soy latte and an egg white/turkey bacon sandwich

kashi cookie

Chicken with roasted veggies & a Luna bar

2 caramel truffles

Protein shake (post workout)

Steak salad with Greek yogurt dressing

Protein: 150

Carbs: 232

Fats: 97

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

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


Dem Feelz
Just did squats and hip thrusts for that time period (hit 120 lbs 2x8 on front squats!)
Did pulsing front squats and some ham/quad work

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

Tuesday 6/28

Gives us this, our daily noms...

Protein bar

Oats with pb

Soy latte & kashi cookie

Chicken with SPs n salad

gummy bears

protein shake (post workout)

Chipotle chicken burrito bowl

Protein: 142

Carbs: 221

Fats: 97

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

Upper body (45 mins)
Upper body (45 mins)


Dem Feelz
Felt kind of weak but I was also lifting a little heavier on some exercises
Good 2nd sesh, felt strong

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

Monday 6/27

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop protein and pb

Coffee & egg white/turkey bacon sandwich

Salad with chicken, avocado and Greek yogurt dressing

English muffin with honey

Protein shake (post workout)

Chicken chipotle burrito bowl

Rice pudding

Protein: 160

Carbs: 231

Fats: 92

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

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


Dem Feelz
Got up to 115 lbs on squats again (2x10). Was sweating like crazy and tired from the weekend.
Did more leg extension and hip thrusts than I normally do



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

Sunday 6/26

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop protein and pb

protein bar

soy latte & English muffin with nutella

Shrimp, rice and brussel sprout salad

CHEAT DESSERT: Froyo

Protein: 106

Carbs: 224

Fats: 82

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

2.5 mile run in Waveny


Dem Feelz
Felt my sciatica a LITTLE but made sure to stretch. Needed fresh are fitness.

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

Saturday 6/25

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop protein and pb

egg white/turkey bacon sandwich & soy latte

kind bar

English muffin with nutella

clams with butter

Seared tuna & stir fried veggies with 1 glass wine

Protein: 150

Carbs: 213

Fats: 90

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

Leg day (1 hour)


Dem Feelz
Felt good! Hit 115 lbs 2x10 on front squats

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

Friday 6/24

Gives us this, our daily noms...

Protein bar

Oats with pb and 1/2 scoop protein

some fruit & kashi cookie

Chicken with salsa, guac and peppers/onions

Protein bar

CHEAT MEAL: Pizza, beer and froyo

Protein: 104

Carbs: 117

Fats: 69

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

Abs (25 mins) & StairMaster (20 mins)
HIIT on bike (1 min slow 30 secs hard for 20 mins with 3 mins WU/CD)


Dem Feelz
The cardio was grueling! Hard not to hold onto the handle bars
Hate bike sprints but did it!!

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

Thursday 6/23

Gives us this, our daily noms...

Protein bar

Oats with pb and 1/2 scoop protein

soy latte & egg white/turkey bacon sandwich

Strawberries

Kashi cookie

Steak with peppers/onions and guac

Protein shake (post workout)

Salad with chicken/avocado and Greek yogurt dressing

1 glass of wine

gummy bears

Protein: 166

Carbs: 220

Fats: 89

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

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


Dem Feelz
Feeling stronger and more confident in upper body!
Good 2nd sesh, def seeing changes

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

Wednesday 6/22

Gives us this, our daily noms...

Protein bar

Oats with pb and 1/2 scoop protein

Coffee & pumpkin bread

Watermelon & beef jerky

Chicken, guac, salsa and peppers/onions

Protein shake (post workout)

Steak salad with Greek yogurt dressing

gummy bears

Protein: 155

Carbs: 218

Fats: 96

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

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


Dem Feelz
Got up to 110 lbs (2x10) in front squats!
Little bit of everything

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

Tuesday 6/21

Gives us this, our daily noms...

Protein bar

Oats with pb and 1/2 scoop protein

Coffee and 2 small scones

Watermelon

Salad with chicken, avocado and Greek dressing

Cherries & kashi cookie

Protein shake (post workout)

Chipotle chicken burrito bowl

Protein: 155

Carbs: 213

Fats: 94

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

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


Dem Feelz
The Edge is my new morning spot! Trying "negative" reps to change it up a bit.
Good 2nd sesh. Felt strong

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

Monday 6/20

Gives us this, our daily noms...

Protein bar

Oats with pb and 1/2 scoop protein

Egg white/turkey bacon sandwich & coffee

Small steak wrap and tortilla chips

cherries & kashi cookie

Protein shake (post workout)

Chipotle chicken burrito bowl

Protein: 138

Carbs: 224

Fats: 90

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

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


Dem Feelz
Tried out The Edge for my morning workout. Got up to 105 lbs front squats (2x10)! So exhausted though probably from my massive sunburn :(
Good 2nd leg day. Trying some new things out.

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

Sunday 6/19

Gives us this, our daily noms...

Protein bar

English muffin with pb

soy latte & protein bar

pasta with artichokes n feta & salad with bread

cherries

Protein: 100

Carbs: 212

Fats: 85

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

Elliptical (20 mins) Stairmaster (15 mins)


Dem Feelz
No more 2+ drink nights. Woke up feeling so full n gross!

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

Saturday 6/18

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop protein & pb

Salmon & english muffin

soy latte

protein bar

CHEAT MEAL: flatbread pizza, pasta, sweets n booze

Protein: 89

Carbs: 113

Fats: 39

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

Leg day (lil over an hour)


Dem Feelz
Got up to 105 on front squats (2x10) and just overall good leg day!

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

Friday 6/17

Gives us this, our daily noms...

Protein bar

Oats with pb

Soy latte & 2 small vanilla scones

Salad with chicken/avocado and Greek yogurt dressing

Kashi cookie

Protein shake (post workout)

Chipotle chicken burrito bowl

1.5 glasses of wine

Protein: 150

Carbs: 232

Fats: 96

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

Ab work (20 mins) and stair master (20 mins)


Dem Feelz
Felt I needed a lil more cardio so subbed some abs for cardio this morning

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

Thursday 6/16

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop protein and pb

Soy latte & egg white/turkey bacon sandwich

Kashi cookie, watermelon & a yogurt

Protein shake (post workout)

Jambalaya pasta

Protein: 160

Carbs: 232

Fats: 95

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

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


Dem Feelz
Did some drop sets and some regular lifts. Wrist hurts a little, bah!
Felt stronger!

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

Wednesday 6/15

Gives us this, our daily noms...

Oats with 1/2 scoop protein and pb

Soy latte & 2 small vanilla scones

Steak salad with Greek yogurt dressing

Protein bar & watermelon

Protein shake (post workout)

Chipotle chicken burrito bowl

Protein: 145

Carbs: 215

Fats: 94

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

Abs (20 mins) Squats (20 mins)


Dem Feelz
Was exhausted this morning so no morning workout.
Got up to 100 lbs on front squats! Wanted to workout more but no time

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

Tuesday 6/14

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop protein and pb

Soy latte & 2 small vanilla scones

Salad with chicken, avocado and Greek yogurt dressing

Watermelon

Protein shake (post workout)

Chipotle chicken burrito bowl

gummy bears

Protein: 156

Carbs: 225

Fats: 92

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

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


Dem Feelz
Decent workout. Stuck with mostly free weights.
Good 2nd sesh, felt pretty strong

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

Monday 6/13

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop protein and pb

Soy latte & 3 small cookies

Salad with chicken, avocado and Greek yogurt dressing

Strawberries

Protein shake (post workout)

Chipotle chicken burrito bowl

1 pop tart

Protein: 157

Carbs: 227

Fats: 97

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

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


Dem Feelz
Got up to 90 lbs on front squats. I miss back squats and leg press so much!!
Worked up to 95 lbs in front squats! Annoying having to monitor leg day closely though

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

Sunday 6/12

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop protein and pb

Coffee with rice milk

English muffin with nutella

Egg white/ turkey bacon sandwich

Soy latte

8oz Steak with mushrooms & asparagus

1 poptart

Protein: 136

Carbs: 228

Fats: 92

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

Full body workout (30 mins)


Dem Feelz
Shorter workout just to get something in today

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

Saturday 6/11

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop protein and pb

Egg white/ turkey bacon sandwich

yogurt & latte with almond milk

Buffalo style tuna

Cheeseburger & fries n ketchup & 1 glass wine

protein shake

Protein: 142

Carbs: 232

Fats: 89

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

Leg day (1 hour)


Dem Feelz
Decent leg day. Up to 85 lbs (2x 10) on front squats...missing leg press n back squats :(

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

Friday 6/10

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop protein and pb

Soy latte & small vanilla scone

Salad with chicken, avocado and Greek yogurt dressing

A banana

Protein shake (post workout)

CHEAT MEAL: pizza, beer & froyo (not tracked)

Protein: 117

Carbs: 140

Fats: 54

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

Ab work (45 mins)
Abs (30 mins) bike (20 mins...3 min WU/CD 30 sec sprint 1 min rest level 10)


Dem Feelz
I sweat and feel the burn but for some reason it's hard for me to feel accomplished on ab days
The bike was NO JOKE OMG!

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

Thursday 6/9

Gives us this, our daily noms...

Protein bar

Oats with 1/2 scoop protein and pb

Soy latte & pumpkin bread

Salad with chicken, avocado and Greek yogurt dressing

A nectarine

Protein shake (post workout)

Chiptole chicken burrito bowl

Protein: 158

Carbs: 227

Fats: 98

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

Upper body (45 mins)
2nd upper body sesh (about an hour)


Dem Feelz
Early AM sesh with Casey. Not crazy heavy but more variety.
Good 2nd sesh and made sure to stretch again after

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

Wednesday 6/8

Gives us this, our daily noms...

English muffin with 1 tbspn nutella

Oats with 1/2 scoop protein and pb

Egg white/turkey bacon sandwich

protein bar & coffee with rice milk

Chipotle chicken burrito bowl with olive oil

Crispy M&Ms and protein shake

Protein: 133

Carbs: 233

Fats: 95

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

Leg day (about an hour)


Dem Feelz
Did more variety than heavy. Tried front squats n got up to 65 lbs. Monitoring my back issue and stretching.

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

Tuesday 6/7

Gives us this, our daily noms...

Oats with 1/2 scoop protein and pb

Egg white turkey bacon sandwich & a coffee

Salad with chicken, avocado and Greek yogurt dressing

English muffin with 1 tbspn nutella

protein shake (post workout)

Chipotle chicken burrito bowl

gummy bears

Protein: 153

Carbs: 225

Fats: 93

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

Ab work (45 mins)
Abs (30 mins) elliptical (20 mins)


Dem Feelz
Another day trying to be careful of my sciatica. Ab work didn't seem to hurt it which is good...
Good 2nd workout and sprinkled in the low impact cardio

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

Monday 6/6

Gives us this, our daily noms...

Quest bar

Oats with 1/2 scoop protein and pb

pumpkin bread & coffee

chicken with peppers/onions and mustard

A banana

protein shake (post workout)

Chipotle chicken burrito bowl

Protein: 154

Carbs: 207

Fats: 86

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

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

Dem Feelz
Normally today is leg day but my sciatica is acting up so I stayed away from leg stuff :(
Good second workout. Was under carbs but they loaded it up at Chipotle so I figure that made up fro lost calories.

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

Sunday 6/5

Gives us this, our daily noms...

Quest bar

Egg white veggie omelette n potatoes

latte with rice milk

2 English muffins

soy latte & strawberries

Salmon with rice and brussel sprout salad

Protein shake

Protein: 141

Carbs: 233

Fats: 101

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

5k race


Dem Feelz
Did the run in 24:19 (7:51 pace). Not my best time but still proud!

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

Saturday 6/4

Gives us this, our daily noms...

Quest bar

Oats with 1/2 scoop protein n pb

2 English muffins (1 with nutella)

chicken

Soy latte

Spinach salad with feta, chicken and eggs. Piece of bread.

1 glass of wine

Rice pudding cup

Protein: 152

Carbs: 232

Fats: 100

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

Leg day (lil over an hour)


Dem Feelz
Lower back n leg pain scared me especially during squats. Got up to 145 lbs squats & 320 lbs leg press.

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

Friday 6/3

Gives us this, our daily noms...

Quest bar

Oats with 1/2 scoop protein n pb

A donut & soy latte

Chicken with peppers/onions and mustard

strawberries

Protein shake (post workout)

CHEAT MEAL: Pizza, beer and 16 Handles (not tracked)

Protein: 119

Carbs: 130

Fats: 53

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

Ab work (40 mins)
Treadmill (10x 8.3mph 9.5% sprints 5 min WU/CD) stairmaster (25 mins)


Dem Feelz

Decent workout. Not sure if maybe I should be doing more ab work or not?
Actually felt badass for cardio!!

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

Thursday 6/2

Gives us this, our daily noms...

Quest bar

Oats with 1/2 scoop protein n pb

Strawberries

Soy latte and a cookie

Chicken with onions/peppers and mustard

An apple

Protein shake (post workout)

Chipotle chicken burrito bowl

Rice pudding cup & 3 Hershey kisses

Protein: 162

Carbs: 218

Fats: 88

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

Upper body (40 mins)
2nd sesh (50 mins)


Dem Feelz

So mentally and emotionally exhausted and it's 10000% effecting my workouts...
Felt much stronger in my 2nd workout!

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

Wednesday 6/1

Gives us this, our daily noms...

Quest bar

Oats with 1/2 scoop protein n pb

Coconut latte & 2 small vanilla cones

Chicken with veggies, mustard and guac

An apple & strawberries

Protein shake (post workout)

Pear & blue cheese salad with chicken

Rice pudding cup

Protein: 154

Carbs: 202

Fats: 92

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

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


Dem Feelz

Still not feeling at 100% full strength yet. But decent leg day, did more variety than weight focus.
Just did squats/hip thrusts for my 2nd sesh. Got up sto 150 lbs on squats but felt so weak :(

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