DAY 45
Legs and Mobility 7
😊 Good
🏋️ Afternoon workout · 37 min
🏃 Pre workout stretch · 10 min
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
47 min
Total Time
🏋️
51,345 lbs
Lbs Lifted
🍽️
1,768 kcal
Consumed
🔥
265 kcal
Burned
⚡
+1,503
Net Cal
💊
203.9g
Protein
⚖️
189 lbs
Weight
😴
6 hrs
Sleep
👣
4,459
Steps
🏋️ Afternoon workout
STRENGTH
⏱ 37 MIN 🔥 229 cal
| Exercise | Sets |
|---|---|
| Back Squat Barbell |
1. 5 reps @ 195lbs 2. 5 reps @ 195lbs 3. 5 reps @ 195lbs 4. 5 reps @ 195lbs |
| 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 4. 20 reps |
| Bulgarian Split Squat Dumbbell |
1. 10 reps @ 25lbs 2. 10 reps @ 25lbs 3. 10 reps @ 25lbs |
| Lying Leg Curl Machine |
1. 15 reps @ 80lbs 2. 15 reps @ 80lbs 3. 15 reps @ 80lbs |
| Standing Calf Raise Barbell |
1. 40 reps @ 235lbs 2. 40 reps @ 235lbs 3. 40 reps @ 235lbs 4. 45 reps @ 235lbs |
🧘 Pre workout stretch
STRETCH
⏱ 10 MIN 🔥 36 cal
| Stretch | Hold | Sides |
|---|---|---|
| Hip Flexor Stretch | 30s |
Both |
| Foam Rolling - Upper Back | 60s |
Both |
| Seated Hamstring Stretch | 30s |
Both |
🥗 Meals
🍳 Breakfast425 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 |
| Sugar Free Pancake Syrup | 2 tbsp (30mL) | 10 kcal | 0g |
🥗 Lunch380 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Whey Protein (1 scoop) | 2 × 1 scoop | 240 kcal | 50g |
| PBFit Powdered Peanut Butter | 2 tbsp (12g) | 50 kcal | 6g |
| Greek Yogurt (0%) | 0.5 × 1 cup | 69 kcal | 11.5g |
| Blueberries | 0.25 × 1 cup | 21 kcal | 0.3g |
🍽️ Dinner616 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| Sweet Potato | 5-6 oz | 130 kcal | 3g |
| Broccoli (roasted) | 0.66× 1.5 cups | 36 kcal | 2.6g |
| Apple | 0.75 × 1 medium | 71 kcal | 0g |
| Sugar Free Pancake Syrup | 0.5 × 2 tbsp (30mL) | 5 kcal | 0g |
🍎 Snacks347 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| PBFit Powdered Peanut Butter | 2 tbsp (12g) | 50 kcal | 6g |
| Sugar Free Pancake Syrup | 2 × 2 tbsp (30mL) | 20 kcal | 0g |
| Burger Bun (keto / low-carb) | 1 bun | 70 kcal | 4g |
| Popcorn (air-popped) | 3 cups | 93 kcal | 3g |
| Cottage Cheese, lowfat | 1/2 cup | 90 kcal | 12g |
| Apple | 0.25× 1 medium | 24 kcal | 0g |
Total: 1,768 kcal · 203.9g protein
🛌 Recovery & Readiness
8
Readiness ScorePeak — Push Hard
💪 Soreness
2/10
⚡ Energy
7/10
🧠 Stress
2/10
BMI
24.9 — Normal
Under
Normal
Over
Obese
💪 Focused Muscles
Legs
🍎 Macro Breakdown
Protein203g50%
Carbs160g40%
Fat41g10%