Food Log
*Meal #1a - 9:00 AM *16 oz. 2% milk /w 1 scoop whey protein 40g Pro 27g Carb 11g Fat Total calories: 367
*Meal #1b - 12:00 PM *1/2 cup thick rolled oats 7g Pro 32g Carb 3.5 Fat Total calories: 190
*Meal #2 - 1:00 PM *1 plate rice + 4 oz meatloaf + 12 oz whole milk
*Meal #3 - 7:00 PM *16 oz. 2% milk + leftovers
*Meal #4 - 9:05 PM *Plate of rice + 4 oz beef
*Meal #1 - 9:10 AM *1/2 cup thick rolled oats + 16 oz. 2% milk /w 1 scoop whey protein 47g Pro 69g Carb 9.5g Fat Total calories: 550
*Meal #2 - 11:11 AM *1/2 ham sandwich + 16 oz. whole milk 21g Pro 35g Carb 16g Fat Total calories: 410
*Meal #3 - 1:15 PM *1 cup brown rice + 3 breaded chicken drumsticks + 16 oz. whole milk 63.5g Pro 77.62g Carb 41.14g Fat Total calories: 934.74
*Meal #4 - 7:00 PM *Buffallo chicken quesadilla + 16 oz. 2% milk
*Meal #5 - 10:00 PM *2 oz. meat loaf + 1 plate brown rice
Extremely exhausting workout. Didn't drink much water for the day and didn't get any food in before the workout. Squats were pretty difficult, but pointing toes out more helped engage posterior chain, glutes and hamstrings. Bench press was difficult. Applying the PL arch helped a bit, but I didn't feel very strong with performing the reps. Decided to force deload on the rows and drop it down to 135 to try and maintain good form. Missing a workout definitely has its toll. You would think that you'd be better rested and recovered, but I feel as though it actually hinders performance.
Squats:
2 x 5 x Bar 5 x 135 5 x 155 3 x 175 2 x 195 3 x 5 x 215
Bench:
****2 x 5 x Bar 5 x 95 3 x 115 5/3/4 x 145
Rows:
****3 x 5 x 135
Accessories:
4/3/1.5 x BW Pull-ups Core level 2 8 min. HIIT
Food Log
*Meal #1 - 9:15 AM *1/2 cup Rolled Oats + 16 oz. skim milk /w 1 scoop whey protein 40g Pro 59g Carb 4.5g Fat 490 calories
*Meal #2 - 11:34 AM *Chobani Greek yogurt + Protein bar 33g Pro 42g Carb 12g Fat 380 calories
*Meal #3 - 1:09 PM *Half plate rice + 6 oz Morton's steak 36g Carb 24g Pro 4g Fat 310 Calories
*Meal #4 - 7:00 PM *Tortilla wrap /w grilled chicken + cheese salsa sauce + feta cheese
*Meal #5 - 10:00 PM *Half plate rice + 4 breaded chicken drumsticks + 4 cups 2% milk