DAY 24
Legs and Mobility 4
😊 Good
🏋️ Morning Workout · 47 min
🏃 Mobility Stretches · 10 min
🐕 Tucker Walk · 34 min · 1.92 miles
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
91 min
Total Time
🏋️
63,925 lbs
Lbs Lifted
🚴
34 min
Cardio Time
🍽️
1,869 kcal
Consumed
🔥
537 kcal
Burned
⚡
+1,332
Net Cal
💊
199g
Protein
⚖️
195.6 lbs
Weight
😴
5.5 hrs
Sleep
👣
8,517
Steps
🏋️ Morning Workout
STRENGTH
⏱ 47 MIN 🔥 293 cal
| Exercise | Sets |
|---|---|
| Back Squat Quads, Glutes, Hamstrings Barbell |
1. 10 reps @ 165lbs 2. 10 reps @ 165lbs 3. 10 reps @ 165lbs 4. 10 reps @ 165lbs 5. 10 reps @ 165lbs |
| Romanian Deadlift Hamstrings, Glutes Barbell |
1. 12 reps @ 115lbs 2. 12 reps @ 115lbs 3. 12 reps @ 115lbs 4. 12 reps @ 115lbs |
| 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. 10 reps @ 22.5lbs |
| Lying Leg Curl Hamstrings Machine |
1. 12 reps @ 80lbs 2. 12 reps @ 80lbs 3. 12 reps @ 80lbs |
| Leg Extension Quads Machine |
1. 15 reps @ 80lbs 2. 15 reps @ 80lbs 3. 15 reps @ 80lbs |
| Barbell Standing Calf Raise Gastrocnemius Barbell |
1. 50 reps @ 215lbs 2. 50 reps @ 215lbs 3. 50 reps @ 215lbs 4. 50 reps @ 215lbs |
🧘 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
⏱ 34 MIN 🔥 207 cal
1.92 mi
Distance
207 kcal
Calories Burned
Long route
Park / Route
had to cut the walk short
🥗 Meals
🍳 Breakfast458 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 |
🥗 Lunch564 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
| Sweet Potato | 5-6 oz | 130 kcal | 3g |
Some sundried-tomatoes added
🍽️ Dinner847 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
| Pizza (Pepperoni, 1 slice) | 1 slice | 313 kcal | 14g |
| Hard Seltzer (12 oz) | 12 fl oz can | 100 kcal | 0g |
🍎 Snacks
had some popcorn too.
Total: 1,869 kcal · 199g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
5/10
⚡ Energy
5/10
🧠 Stress
1/10
BMI
25.8 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
Legs
🍎 Macro Breakdown
Protein199g53%
Carbs129g34%
Fat49g13%