|
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Total Calories: 272 Carb=42g Prot=14g Fat=3.7g |
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Total Calories: 182 Carb=6g Prot=34g Fat=0g |
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Sweetpotato, baked, peel eaten, fat not added in cooking : 193g : 238 cal |
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Avocado, raw : 1/4 avocado, California (black skin) : 70 cal |
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Broccoli, cooked, from fresh, fat not added in cooking : 56.7g : 16 cal |
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Total Calories: 481 Carb=70g Prot=29g Fat=11g |
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Total Calories: 574 Carb=63g Prot=73g Fat=1.3g |
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Broccoli, cooked, from fresh, fat not added in cooking : 1 cup, flowerets : 27 cal |
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Total Calories: 233 Carb=4.9g Prot=42g Fat=4.8g |
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|
Total Calories: 2210 Carb=197g Prot=222g Fat=56g
At the gym
Two Good Legs Circuit 3 times with 1 minute rest between circuits
1 Forward Prisoner Lunge 12 reps per leg
2 Barbell Squat 10 reps 17.5kg 1-3-1-1 Tempo
3 Barbell Romanian Deadlift 10 reps 17.5kg 1-3-1-1 Tempo
4 Box Jump 20”
5 Gymball Hip Curl to Leg Raise 10 reps 1-3-1-1 Tempo
6 Calf Raise 10 reps 10kg 1-3-1-1 Tempo
Leg Press Machine 5 Sets 5 Reps Tempo 1-4-1-1 1 with 1minute rest between sets
Set 1 80kg
Set 2 90kg
Set 3 100kg
Set 4 90kg
Set 5 80kg
Leg Curl Machine 5 Sets 5 Reps Tempo 1-4-1-1 with 1 minute rest between sets
Set 1 30kg
Set 2 35kg
Set 3 40kg
Set 4 35kg
Set 5 30kg
Leg Extension Machine 5 Sets 5 Reps Tempo 1-4-1-1 with 1 minute rest between sets
Set 1 20kg
Set 2 25kg
Set 3 30kg
Set 4 25kg
Set 5 20kg
Shoulders and Traps 3 Sets of Supersets 1 & 2 Tempo 1-3-1-1 with 1 minute rest between supersets
Superset 1a Barbell Push Press 20kg
Superset 1b Lateral Raise 6kg
Superset 2a Back Barbell Shrug 20kg
Superset 2b Dumb-bell High Pull 6kg
Low Row Machine 5 Sets 10 Reps Tempo 1-4-1-1 with 1 minute rest between sets
Set 1 30kg
Set 2 35kg
Set 3 40kg
Set 4 35kg
Set 5 30kg
Pully Machine
Ab Pulldown 3 Sets 10 Reps Tempo 1-3-1-1, 30kg
Wood Chopper 3 Sets 10 Reps per side Tempo 1-2-1-1, 10kg
Done!!!
Hope this all makes sense :-)