DAY 17
Legs and Mobility 3
😊 Good
🏋️ Morning Workout · 47 min
🏃 Mobility Stretches · 10 min
🐕 Tucker Walk · 46 min · 2.41 miles
🐕 Paisley Walk · 27 min · 0.57 miles
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
130 min
Total Time
🏋️
61,010 lbs
Lbs Lifted
🚴
73 min
Cardio Time
🍽️
2,034 kcal
Consumed
🔥
632 kcal
Burned
⚡
+1,402
Net Cal
💊
180.8g
Protein
⚖️
194.4 lbs
Weight
😴
7.25 hrs
Sleep
👣
12,347
Steps
🏋️ Morning Workout
STRENGTH
⏱ 47 MIN 🔥 291 cal
| Exercise | Sets |
|---|---|
| Back Squat Quads, Glutes, Hamstrings Barbell |
1. 8 reps @ 165lbs 2. 10 reps @ 165lbs 3. 10 reps @ 165lbs 4. 10 reps @ 165lbs |
| Romanian Deadlift Hamstrings, Glutes Barbell |
1. 12 reps @ 155lbs 2. 12 reps @ 155lbs 3. 12 reps @ 155lbs 4. 12 reps @ 155lbs |
| Body Weight Lunge Quads, Glutes Bodyweight |
1. 20 reps 2. 20 reps 3. 20 reps |
| Bulgarian Split Squat Quads, Glutes Dumbbell |
1. 10 reps @ 22.5lbs 2. 10 reps @ 22.5lbs 3. 8 reps @ 22.5lbs |
| Lying Leg Curl Hamstrings Machine |
1. 12 reps @ 70lbs 2. 12 reps @ 70lbs 3. 12 reps @ 70lbs |
| Leg Extension Quads Machine |
1. 15 reps @ 70lbs 2. 15 reps @ 70lbs 3. 15 reps @ 70lbs |
| Barbell Standing Calf Raise Gastrocnemius Barbell |
1. 50 reps @ 205lbs 2. 50 reps @ 205lbs 3. 50 reps @ 205lbs 4. 50 reps @ 205lbs |
🧘 Mobility Stretches
STRETCH
⏱ 10 MIN 🔥 37 cal
| Stretch | Hold | Sides |
|---|---|---|
| Hip Flexor Stretch | 60s |
Both |
| Seated Hamstring Stretch | 60s |
Both |
| Foam Rolling - Upper Back | 60s |
Both |
🐕 Tucker Walk
⏱ 46 MIN 🔥 221 cal
2.41 mi
Distance
221 kcal
Calories Burned
Medium route
Park / Route
🐕 Paisley Walk
⏱ 27 MIN 🔥 83 cal
0.57 mi
Distance
83 kcal
Calories Burned
Very short
Park / Route
Paisley is almost 15!
🥗 Meals
🍳 Breakfast730 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Eggs (whole) | 1.5 × 2 eggs | 215 kcal | 19.5g |
| Egg Whites | 3-4 whites | 50 kcal | 11g |
| Oatmeal (dry) | 1/2 cup dry | 150 kcal | 5g |
| Blueberries | 0.5 × 1 cup | 43 kcal | 0.5g |
| Pizza (Cheese, 1 slice) | 1 slice | 272 kcal | 12g |
Breakfast pizza slice. Need to add to library
🥗 Lunch450 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Burger Bun (keto / low-carb) | 1 bun | 70 kcal | 4g |
| Lean Burger Patty | 1.5 × 4 oz patty | 270 kcal | 33g |
| Hard Boiled Egg | 1 egg | 78 kcal | 6g |
| Onion | 1/2 cup | 32 kcal | 1g |
🍽️ Dinner854 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Sirloin Steak (1 oz) | 8 × 1 oz | 416 kcal | 64g |
| Mixed Salad Greens | 3 cups | 15 kcal | 1g |
| Strawberries | 1 cup | 49 kcal | 1g |
| Walnuts | 1 oz | 185 kcal | 4g |
| Onion Rings (medium) | 0.25 × medium order | 95 kcal | 1.3g |
| Chicken Breast (grilled) | 0.5 × 4 oz | 94 kcal | 17.5g |
Strawberry pecan salad. Need to add more nuts to library Need to add fried onions and fried chicken (boneless)
Total: 2,034 kcal · 180.8g protein
🛌 Recovery & Readiness
9
Readiness ScorePeak — Push Hard
💪 Soreness
2/10
⚡ Energy
7/10
🧠 Stress
1/10
BMI
25.6 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
LegsCore
🍎 Macro Breakdown
Protein180g46%
Carbs119g31%
Fat90g23%