Friday - Sunday

Gives us this, our daily noms...

Not counting macros until Monday when prep starts

Not going to eat a crazy amount of food or go nuts, just no recording/counting!


Protein: ...

Carbs: ...

Fats: ...

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

Cardio (Fri) Leg day (Sat)

Dem Feelz

...

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

Thursday 7/28

Gives us this, our daily noms...

quest bar

Oats with 1/2 scoop protein and pb

soy latte and egg white/turkey bacon sandwich

watermelon

protein bar and Greek yogurt

2 glasses of wine

rotisserie chicken, guac n chips


Protein: 150

Carbs: 232

Fats: 100

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

Upper body day (45 mins)

Dem Feelz

Focused on chest and back (got up to 115 lbs bench press 2x3)

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

Wednesday 7/27

Gives us this, our daily noms...

quest bar

Oats with 1/2 scoop protein and pb

Egg white/turkey bacon sandwich & iced green tea

yogurt & strawberries

protein bar, 2 small almond joys & blueberries

protein shake (post workout)

Roasted chicken with sweet potatoes and salad

1 glass of wine & bite of dessert


Protein: 165

Carbs: 230

Fats: 90

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

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

Dem Feelz

Mostly quads/hammies today
More quads and hammies. Kind of looking forward to 1adays starting soon!

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

Tuesday 7/26

Gives us this, our daily noms...

quest bar

Oats with 1/2 scoop protein and pb

soy latte and egg white/turkey bacon sandwich

watermelon & 2 small almond joys

yogurt

Protein shake (post workout)

Chipotle chicken burrito bowl (4 tbspns guac)

crispy m&ms


Protein: 143

Carbs: 222

Fats: 88

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

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

Dem Feelz

Focused on shoulders, bis and tris. Arms were shaky afterwards I could barely put on mascara!
Shoulders/bis/tris again!


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

Monday 7/25

Gives us this, our daily noms...

quest bar

Oats with pb

soy latte with egg white/turkey bacon sandwich

yogurt and strawberries

quest bar

Protein shake (post workout)

Chipotle chicken burrito bowl (3 tbpns guac)

thin mints

Protein: 152

Carbs: 228

Fats: 80

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

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

Dem Feelz

Got up to 130 lbs front squats 2x8 again and 110 lbs hip thrusts. Last week to list heavy!
Got up to 125 lbs front squats due to people wanting the squat rack and less rest in between sets


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

Sunday 7/24

Gives us this, our daily noms...

quest bar

sandwich with eggs, chorizo, guac n salsa

chia ball & iced green tea

greek yogurt & soy latte

Shrimp with guac, rice n bean salad

CHEAT DESSERT: 16 HANDLES

Protein: 152

Carbs: 200

Fats: 85

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

incline walking (15 mins) & stairmaster (15 mins)

Dem Feelz

lighter day but better than nothing!


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

Saturday 7/23

Gives us this, our daily noms...

quest bar

oats with 1/2 scoop protein and pb

Greek yogurt

Protein bar & blueberry tea

egg white/turkey bacon sandwich

soy latte

Chicken collard wrap, crispy BS's & wine

thin mints


Protein: 136

Carbs: 231

Fats: 94

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

Leg day (1 hour)


Dem Feelz

Hit 130 lbs 2x8 front squats again n they felt good! hit 110 lbs hip thrusts too :) felt awesome!!


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

Friday 7/22

Gives us this, our daily noms...

Quest bar

Oats with 1/2 scoop protein and pb

soy latte & turkey bacon/egg white sandwich

yogurt with blueberries

quest bar

protein shake (post workout)

CHEAT MEAL: PIZZA, BEER & FROYO


Protein: 123

Carbs: 145

Fats: 51

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

Ab work (45 mins)
Bike sprints (20 mins) & elliptical (15 mins)


Dem Feelz

Def worn out at the end. Trying to do more weighted ab work.
pretty sure i died on the bike


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

Thursday 7/21

Gives us this, our daily noms...

Quest bar

Oats with 1/2 scoop protein and pb

Egg white/turkey bacon sandwich & soy latte

yogurt

An apple and a protein bar

Protein shake (post workout)

Chipotle chicken burrito bowl (3 tbspns guac)

thin mints


Protein: 164

Carbs: 232

Fats: 82

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

Upper body (1 hour)
2nd upper body sesh (30 mins)


Dem Feelz

Early AM sesh with Maria. Got up to 110 lbs 2x3 on bench press. Then just did some shoulders!
Focused on chest and shoulders again


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

Wednesday 7/20

Gives us this, our daily noms...

Quest bar

Oats with pb

soy latte & egg white/turkey bacon sandwich

Chipotle chicken burrito bowl (only 2 tbspns guac)

Protein shake (post workout)

chicken with salad and avocado and edamame

1 glass of wine


Protein: 164

Carbs: 190

Fats: 90

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

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


Dem Feelz

Focused on hams/quads. Prob the hardest day for me to motivate myself.
Got up to 4 plates on each side for leg press 2x12


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

Tuesday 7/19

Gives us this, our daily noms...

Quest bar

Oats with 1/2 scoop protein and pb

soy latte & blueberries

Chipotle salad with chicken, rice, guac and veggies

pop tart

Protein shake (post workout)

Blue elk burger and dill pickles

1 glass of wine


Protein: 152

Carbs: 230

Fats: 97

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

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


Dem Feelz

Focused on shoulders, biceps and triceps.
Focused on back. Trying to focus more on certain body parts now.


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

Monday 7/18

Gives us this, our daily noms...

Quest bar

Oats with 1/2 scoop protein and pb

Yogurt

Egg white/turkey bacon sandwich & iced green tea

An apple & a protein bar

Protein shake (post workout)

Chipotle chicken burrito bowl

crispy m&ms


Protein: 160

Carbs: 223

Fats: 92

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

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

Dem Feelz
Just did squats (got up to 125 lbs 2x8) and hip thrusts. Felt really tired and almost just took the morning off.
Hit 130 lbs (2x8) on front squats!

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

Sunday 7/17

Gives us this, our daily noms...

Quest bar

soy latte

Bagel with egg, ham and cheese

an apple & yogurt

Salad with chicken, sundried tomatoes & mushrooms

1 glass of wine

CHEAT DESSERT: 16 Handles


Protein: 135

Carbs: 200

Fats: 66

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

Spinning (40 mins)


Dem Feelz
Fairly good class. Wish it was a lil harder!

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

Saturday 7/16

Gives us this, our daily noms...

Quest bar

blackberries

soy latte & egg white turkey bacon sandwich

Shrimp with siracha

Cheeseburger, pulled pork & veggies

BBQ Ribs

fruit salad


Protein: 155

Carbs: 205

Fats: 89

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

Leg day (1 hour)


Dem Feelz
So sore from my quad/hammy day! Got up to 125 lbs 2x8 front squats but it was a struggle :(

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

Friday 7/15

Gives us this, our daily noms...

Quest bar

Oats with pb

Soy latte & egg white/turkey bacon sandwich

Protein bar & yogurt

blueberries

Protein shake (post workout)

CHEAT MEAL: Pizza, beer & froyo

Protein: 113

Carbs: 138

Fats: 46

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

Ab work (45 mins)
Bike sprints (20 mins + WU/CD) & Stairmaster (15 mins)


Dem Feelz
Been trying to make my ab workouts harder lately!

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

Thursday 7/14

Gives us this, our daily noms...

Oats with 1/2 scoop protein and pb

blueberries & Greek yogurt

egg white turkey bacon sandwich & iced green tea

Salad with chicken, blue cheese n fruit

soy latte

Chipotle chicken burrito bowl

Protein: 129

Carbs: 202

Fats: 100

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

Upper body (1 hour)


Dem Feelz
Did bench and got up to 105 lbs (2x4). Worked early AM with Maria and felt good!

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

Wednesday 7/13

Gives us this, our daily noms...

An apple

Oats with 1/2 scoop protein and pb

strawberries/blueberries

protein bar

Salad with steak, hot peppers and Greek yogurt dressing

protein bar

Protein shake (post workout)

Chipotle chicken burrito bowl

soy toffee nut latte

Protein: 160

Carbs: 218

Fats: 95

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

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


Dem Feelz
No squats for once! Focused on hamstrings and quads.
Focused on hams/quads again. Felt blah in the gym but got it done!

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

Tuesday 7/12

Gives us this, our daily noms...

Quest bar

Oats with 1/2 scoop protein and pb

Strawberries

Steak salad with hot peppers and Greek yogurt dressing & watermelon

English muffin & iced green tea

Sushi (tuna roll, salmon avocado roll, tuna sashimi, spicy tuna roll)

Protein: 170

Carbs: 228

Fats: 97

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

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


Dem Feelz
Kind of upset this morning which effected my workout (heart racing feeling)
Felt pretty good this session. Still trying to do more weight less reps.

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

Monday 7/11

Gives us this, our daily noms...

Quest bar

Oats with 1/2 scoop protein and pb

Soy latte & 2 small scones

Salad with chicken, avocado and Greek yogurt dressing

Yogurt & 2 almond joys

Salad with steak, hot peppers and Greek yogurt dressing

Protein shake (post workout)

crispy m&ms


Protein: 162

Carbs: 208

Fats: 98

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

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


Dem Feelz
Got up to 125 lbs (2x8) again! Trying to build up as much as I can before my calories get cut!
Got up to 125 (2x8) again for my 2nd sesh. Felt pretty strong.

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

Sunday 7/10

Gives us this, our daily noms...

Quest bar

Oats with 1/2 scoop protein and pb

Greek yogurt

English muffin & quest bar

soy latte

Chicken casserole

slice of pumpkin pie

CHEAT MEAL: 16 Handles


Protein: 138

Carbs: 232

Fats: 95

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

2.5 miles in Waveny


Dem Feelz
Felt pretty good

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

Saturday 7/9

Gives us this, our daily noms...

Quest bar

Oats with 1/2 scoop protein and pb

English muffin & an apple

protein bar & coffee with almond milk

Greek yogurt

Steak with potatoes & veggies

1 glass of wine

Protein shake


Protein: 148

Carbs: 227

Fats: 87

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

Leg day (1 hour)


Dem Feelz
Hit 125 lbs 2x8 front squats. Felt strong and bumped up to 100 lbs for hip thrusts too! :)

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

Friday 7/8

Gives us this, our daily noms...

Oats with 1/2 scoop protein and pb

strawberries & a yogurt

Salad with chicken, avocado and Greek yogurt dressing

protein bar

Protein shake (post workout)

CHEAT MEAL: Pizza, beer and froyo

Protein: 118

Carbs: 118

Fats: 52

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

Ab work (30 mins)
Bike sprints (20 mins + WU/CD) & 15 mins stairmaster


Dem Feelz
Shorter workout but def still worked it!
felt great for cardio!!

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

Thursday 7/7

Gives us this, our daily noms...

An apple

Oats with 1/2 scoop protein and pb

Coffee with almond milk

Yogurt

Steak salad with Greek yogurt dressing

English muffin & 2 almond joys

Protein shake (post workout)

Chipotle chicken burrito bowl

1 glass wine


Protein: 132

Carbs: 232

Fats: 100

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

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


Dem Feelz
Finally feel like I'm getting out of that tired foggy-ness
Felt pretty good. Got up to 100 lbs bench press 2x4!

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

Wednesday 7/6

Gives us this, our daily noms...

Quest bar

Oats with 1/2 scoop protein and pb

Watermelon

Soy latte & 2 small scones

Chicken with mustard & an apple

protein bar

Strawberries

Chipotle chicken burrito bowl

Protein: 154

Carbs: 229

Fats: 82

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

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


Dem Feelz
Got up to 115 lbs 2x10 on squats then listened to my body and stopped. Not sure why I feel so "off" and tired lately...maybe bc of my period?
Got up to 120 lbs 2x8 front squats which felt good

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

Tuesday 7/5

Gives us this, our daily noms...

Quest bar

Oats with 1/2 scoop protein and pb

Soy latte & pumpkin bread

Chicken with hummus

English muffin with nutella

Protein shake (post workout)

Steak salad with Greek yogurt dressing

Protein: 154

Carbs: 224

Fats: 92

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

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


Dem Feelz
Pretty good upper body morning workout. Still trying to switch to less reps/higher weight stuff.
Felt tired, kind of dizzy and really hot...pushed through the workout though

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

Monday 7/4

Gives us this, our daily noms...

Quest bar

English muffin with pb

Cheeseburger with sweet potato fries

Iced coffee with almond milk

1 beer

2 chicken sausages, some chicken & fish

Protein: 145

Carbs: 232

Fats: 90

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

Leg day (1 hour)


Dem Feelz
Got up tp 115 2x10 on front squats. Didnt push it. Def worked hard though.

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

Sunday 7/3

Gives us this, our daily noms...

Quest bar

Soy latte & egg white turkey bacon sandwich

protein bar

2 turkey burgers

Smoked chicken and pasta salad

CHEAT MEAL: 16 Handles

Protein: 176

Carbs: 190

Fats: 87

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

Elliptical (25 mins) Stairmaster (10 mins)


Dem Feelz
Burned about 300 cals and felt alright. Wanted to run outside but also wanna take care of my knee and back :(

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

Saturday 7/2

Gives us this, our daily noms...

Quest bar

Oats with 1/2 scoop protein and pb

Protein bar

Soy latte & eggwhite turkey bacon sandwich

some cereal

Turkey & avocado sandwich with turkey chili

Protein: 138

Carbs: 227

Fats: 74

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

Leg day (1 hour)


Dem Feelz
Got up to 120 lbs 2x8 front squats again

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

Friday 7/1

Gives us this, our daily noms...

Quest bar

Oats with pb & sugar free caramel sauce

Roasted veggie salad with shrimp

yogurt & protein bar

Protein shake (post workout)

CHEAT MEAL: Beer, Pizza & Froyo

Protein: 100

Carbs: 114

Fats: 64

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

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


Dem Feelz
Felt good, tried doing less reps and higher weight. Trying my hand at the bench now too.
Good second sesh. Up to 90 lbs bench press (2x6)

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