DAY 38
Legs and Mobility 6
😐 Okay
🏋️ Afternoon workout · 38 min
🏃 Pre workout stretch · 10 min
🐕 Tucker · 20 min · 1 miles
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
68 min
Total Time
🏋️
57,055 lbs
Lbs Lifted
🚴
20 min
Cardio Time
🍽️
1,871 kcal
Consumed
🔥
414 kcal
Burned
⚡
+1,457
Net Cal
💊
227.5g
Protein
⚖️
191 lbs
Weight
😴
5.5 hrs
Sleep
👣
7,121
Steps
🏋️ Afternoon workout
STRENGTH
⏱ 38 MIN 🔥 238 cal
| Exercise | Sets |
|---|---|
| Back Squat Barbell |
1. 5 reps @ 225lbs — not happy with my form. 2. 8 reps @ 185lbs 3. 10 reps @ 135lbs 4. 10 reps @ 135lbs |
| Romanian Deadlift Barbell |
1. 8 reps @ 135lbs 2. 8 reps @ 135lbs 3. 8 reps @ 135lbs 4. 8 reps @ 135lbs |
| Body Weight Lunge Bodyweight |
1. 20 reps 2. 20 reps 3. 20 reps |
| Bulgarian Split Squat |
1. 16 reps @ 22.5lbs 2. 16 reps @ 22.5lbs 3. 16 reps @ 22.5lbs |
| Lying Leg Curl Machine |
1. 15 reps @ 80lbs 2. 15 reps @ 80lbs 3. 15 reps @ 80lbs |
| Standing Calf Raise Barbell |
1. 50 reps @ 225lbs 2. 45 reps @ 225lbs 3. 45 reps @ 225lbs 4. 50 reps @ 225lbs — I need to work on my form for a better burn. |
🧘 Pre workout stretch
STRETCH
⏱ 10 MIN 🔥 36 cal
| Stretch | Hold | Sides |
|---|---|---|
| Hip Flexor Stretch | 60s |
Both |
| Foam Rolling - Upper Back | 60s |
Both |
| Seated Hamstring Stretch | 60s |
Both |
🐕 Tucker
⏱ 20 MIN 🔥 140 cal
1 mi
Distance
140 kcal
Calories Burned
Short
Park / Route
It was super hot so we went on a short walk.
🥗 Meals
🍳 Breakfast415 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 |
🥗 Lunch555 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
| White Rice (cooked) | 0.5 × 1 cup | 121 kcal | 2g |
🍽️ Dinner564 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Sweet Potato | 5-6 oz | 130 kcal | 3g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
🍎 Snacks337 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Low Carb Tortilla | 1 tortilla | 70 kcal | 6g |
| PBFit Powdered Peanut Butter | 2 tbsp (12g) | 50 kcal | 6g |
| Raspberry Preserves — Sugar Free | 1 tbsp | 10 kcal | 0g |
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
| PBFit Powdered Peanut Butter | 2 tbsp (12g) | 50 kcal | 6g |
| Sugar Free Pancake Syrup | 2 × 2 tbsp (30mL) | 20 kcal | 0g |
had some Sugar Free Syrup with a PBJ wrap, and then an after dinner yogurt.
Total: 1,871 kcal · 227.5g protein
🛌 Recovery & Readiness
7
Readiness ScoreGood — Train Normally
💪 Soreness
2/10
⚡ Energy
4/10
🧠 Stress
2/10
BMI
25.2 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
Legs
🍎 Macro Breakdown
Protein227g53%
Carbs158g37%
Fat45g10%