DAY 21
Rest Day 3
🛌 Rest day
🐕 Paisley Walk · 38 min · 0.9 miles
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
38 min
Total Time
🚴
38 min
Cardio Time
🍽️
1,933 kcal
Consumed
🔥
109 kcal
Burned
⚡
+1,824
Net Cal
💊
213g
Protein
⚖️
197.6 lbs
Weight
😴
8 hrs
Sleep
👣
12,436
Steps
📝 Journal Entry
The family is still here, they leave in a day or two so I'm taking it a bit easier today to hang out with them before they go.
🐕 Paisley Walk
⏱ 38 MIN 🔥 109 cal
0.9 mi
Distance
109 kcal
Calories Burned
Short Paisley walk
Park / Route
🥗 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 |
🥗 Lunch555 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 2 × 4 oz | 374 kcal | 70g |
| White Rice (cooked) | 0.5 × 1 cup | 121 kcal | 2g |
| Roasted Vegetables (mixed) | 1.5 cups | 60 kcal | 3g |
🍽️ Dinner564 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 |
🍎 Snacks356 kcal
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Greek Yogurt (0%) | 1 cup | 137 kcal | 23g |
| PBFit Powdered Peanut Butter | 0.5 × 2 tbsp (12g) | 25 kcal | 3g |
| Vodka Soda | 2 × 1 cocktail | 194 kcal | 0g |
Total: 1,933 kcal · 213g protein
🛌 Recovery & Readiness
6
Readiness ScoreGood — Train Normally
💪 Soreness
7/10
⚡ Energy
4/10
🧠 Stress
1/10
BMI
26.1 — Overweight
Under
Normal
Over
Obese
🍎 Macro Breakdown
Protein213g56%
Carbs131g34%
Fat38g10%