Bob A workout / food log

Strength Training
21

I added 1/2 cup cashews:

Calories: 650
Protein: 60g
Carbohydrates: 50g
Fat: 28g

So your day was good:
Total Protein: 104g
Total Carbohydrates: 65g
Total Fats: 70.5g
Total Calories: 1255

But

These numbers are too low to sustain. THis is good for bulk weight loss but not sustainable. Increase protein by 60-100 grams.

One “meal” can be a cup of plain greek yogurt & 1/2lb turkey.
You can throw a scoop of Whey into a shaker with ice cold water.
Grill 8 ounce burger with a 1/4 cup of cheese

Will talk more in person today. Great shift in the diet

22

7 am. 2 coffee

8 am. Work out

9 am
3 scrambled eggs. Cage free organic
3- slice’s America cheese
1 coffee
1-8 oz glass of milk

23

1:15
Same exact thing for lunch

24

4:30 pm
One container of siggis yogurt

25

What all that your totals are approx:

  • Calories: 1200
  • Protein: 91 grams
  • Carbohydrates: 32 grams
  • Fat: 78 grams

Very low calories/protein. Did you end up adding a dinner?

26

6:30 pm

Meat loaf. Big serving
1/2 cup peas
Water
1/2 cup sweet potato

27

7 am.
Dry weight
237

2-coffee

28

9:30
4- eggs over easy
One side bowl of fruit
Diner meeting
2- coffe w/milk

29

Lunch.
1:00 pm
One grilled burger. No buns
American cheese
Coffee

Dinner
Leftover meatloaf
Big pice
Green beans
Water

30

Very low calories: * Calories: 1,153

  • Protein: 79.4g
  • Fat: 75.34g
  • Carbohydrates: 46.5g

Double protein from here. You will lose weight if you continue this but you will hit a wall, very low calories. All good for bulk weight loss, not sustainable. Talk more in person

31

9:30
4 eggs over. Cage free organic
1- bowl fresh fruit
2- coffee

32

Hit me with what’s been going on

33

4- essg over easy
Glass of milk

No lunch

Corned beef and cabbage dinner

Water
Coffee

34

Great - make sure you get weights and measurements until you can eyeball it; (how many ounces corned beef)

And is that all on the day?

Consider the cold water + your choice of 1 ingredient protein to add on to any or every meal:

35

Saturday

4- cage free organic eggs over
Bowl of fresh fruit
3- coffee

No lunch

8 oz New York strip
One sweet potato
Mixed vegetables
Coffee
Water

36

Sunday

No breakfast
Coffee only.

No lunch.
Coffee only

37

8 pm Sunday

One Bubba burger
Ketchup
One big serving of peas and green beans
Water

38

No bun on that burger

39

Very good for bulk weight loss but calories and protein very low. Supplement in some more protein. But you must have dropped a couple more pounds with calories this low. Careful of the rebound binge.

40

For shoulders @rfaustinllc