DAY 28
Rest Day 4
🛌 Rest day
🐕 Tuckman walk · 60 min · 3.21 miles
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
60 min
Total Time
🚴
60 min
Cardio Time
🍽️
2,168 kcal
Consumed
🔥
334 kcal
Burned
⚡
+1,834
Net Cal
💊
227.5g
Protein
⚖️
192.6 lbs
Weight
😴
8.5 hrs
Sleep
👣
10,548
Steps
📝 Journal Entry
I needed this rest day! My left quad was a bit sore. I consulted Claude and it said it thinks my workouts are a bit over the top, but I'm doing them as designed regardless! A little soreness and struggle is okay.
But yeah, excited for the rest day. I maybe enjoyed some adult beverages, pasta and pizza.
Check out the song attached. I stumbled across Charlie Youngson on instagram love what I'm hearing! Great song to chill to.
🐕 Tuckman walk
⏱ 60 MIN 🔥 334 cal
3.21 mi
Distance
334 kcal
Calories Burned
Longer walk
Park / Route
🥗 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 |
| 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 |
🍎 Snacks634 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 |
| Pizza (Pepperoni, 1 slice) | 0.5 × 1 slice | 157 kcal | 7g |
| Pasta (cooked) | 1 cup | 220 kcal | 8g |
| Beer — Ultra Light (12 oz) | 12 fl oz | 95 kcal | 0g |
Total: 2,168 kcal · 227.5g protein
🛌 Recovery & Readiness
6
Readiness ScoreGood — Train Normally
💪 Soreness
6/10
⚡ Energy
5/10
🧠 Stress
2/10
BMI
25.4 — Overweight
Under
Normal
Over
Obese
🍎 Macro Breakdown
Protein227g50%
Carbs183g40%
Fat45g10%