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Ax disintegrating adipose with Fat Smack (Purus Sponsored)

Day 11- Missed logging for the past two days on diet due to school and clinical taking up too much of my time. Aside from working and going to school I had more than 10 hours of homework in 2 days. I still kept my diet clean and ate around 2200-2300 calories per day while continuing to reduce my carbs to around 150 while trying to keep my protein as high as possible. My estimate is that for the 2 days it was around 175g. All of these numbers are complete guestimates since I wasn't able to keep complete track due to time and stress.

I was barely able to squeeze in a 1 hour workout but I did the best I could without forgoing sleep altogether. Seriously FSXR has saved me these past couple days! I have no idea how I could have functioned with as little sleep as I've had!

Elliptical Trainer:
25 minutes (light effort)
Barbell Curl:
60 lb x 12 reps
60 lb x 12 reps
60 lb x 12 reps
Concentration Curls:
35 lb x 20 reps
40 lb x 12 reps
40 lb x 12 reps
Cable Hammer Curls - Rope Attachment:
50 lb x 15 reps
50 lb x 15 reps
50 lb x 15 reps
Cable Rope Overhead Triceps Extension:
50 lb x 15 reps
50 lb x 15 reps
50 lb x 15 reps
Seated Triceps Press:
55 lb x 15 reps
65 lb x 12 reps
65 lb x 12 reps
Standing Overhead Barbell Triceps Extension:
60 lb x 12 reps
60 lb x 12 reps
60 lb x 12 reps
 
Day 12- Finally had a little more time as school/work have eased up for a day or two. I was able to keep a much better log of my diet but upon weighing myself I was down almost 10 full pounds! That really scared me to lose so much so fast. I think I seriously underestimated the power of Fat Smack! I think I have cut my calories a little too low and I've started eating into muscle mass. I'm going to up my calories for the remaining period and try to increase my protein even more. Since my metabolism is fast anyway 2200 calories is just too low!

Diet
Breakfast: Kashi w/ protein shake=290 calories, 34 carb, 33 protein
Snack : Protein bar= 270 calories, 30 carbs, 20 protein
Lunch: Spinach salad w/ ground burger= 570 calories, 7g carb, 35 protein
Snack: Vanilla yogurt, apple cinnamon oatmeal=350 calories, 45 carb, 11g protein
Dinner: 2 turkey burgers,1 wheat bun, whole chicken breast, zucchini with tomato sauce.= 1015 cal,40 carb, 92 protein
Protein shake= 120 cal, 4 carb, 25 protein
Macro's =2615 cal, 160 carb, 216 protein
 
Axillist said:
Day 12- Finally had a little more time as school/work have eased up for a day or two. I was able to keep a much better log of my diet but upon weighing myself I was down almost 10 full pounds! That really scared me to lose so much so fast. I think I seriously underestimated the power of Fat Smack! I think I have cut my calories a little too low and I've started eating into muscle mass. I'm going to up my calories for the remaining period and try to increase my protein even more. Since my metabolism is fast anyway 2200 calories is just too low!

Diet
Breakfast: Kashi w/ protein shake=290 calories, 34 carb, 33 protein
Snack : Protein bar= 270 calories, 30 carbs, 20 protein
Lunch: Spinach salad w/ ground burger= 570 calories, 7g carb, 35 protein
Snack: Vanilla yogurt, apple cinnamon oatmeal=350 calories, 45 carb, 11g protein
Dinner: 2 turkey burgers,1 wheat bun, whole chicken breast, zucchini with tomato sauce.= 1015 cal,40 carb, 92 protein
Protein shake= 120 cal, 4 carb, 25 protein
Macro's =2615 cal, 160 carb, 216 protein
Click to expand...

10lbs, sounds good but looking in the mirror how does it look? How are clothes fitting?
 
Day 12 workout

Elliptical Trainer:
22 minutes (girly man intensity)
Barbell Squat:
115 lb x 20 reps
185 lb x 12 reps
185 lb x 12 reps
155 lb x 20 reps
Clean and Press:
70 lb x 12 reps
70 lb x 12 reps
70 lb x 12 reps
70 lb x 10 reps
Leg Press:
360 lb x 20 reps
450 lb x 12 reps
450 lb x 12 reps
Calf Press On The Leg Press Machine:
360 lb x 12 reps
450 lb x 12 reps
450 lb x 12 reps

The lack of sleep and stress caught up with me and I almost missed the gym! I fell asleep as soon as I got home. I felt like a pile of dirty socks but I still hauled my butt into the gym and gave it my all! I felt a little weaker than normal due to the fatigue but still a pretty decent workout. I went extra deep in my squats today and tried to give a 1-2 pause at lowest position. My shorts were riding up when doing squats and I could see every fiber of my quads bulging. Definitely getting Lean!!!
 
AaronJP1 said:
10lbs, sounds good but looking in the mirror how does it look? How are clothes fitting?
Click to expand...

I think I've lost a little bit of size in my arms but my abs and legs are looking great! I am going to break out the tape measure tomorrow and compare results so far. I forgot to post my starting measurements but I'll get it hooked up tomorrow. Vascularity is through the roof though!
 
Axillist said:
I think I've lost a little bit of size in my arms but my abs and legs are looking great! I am going to break out the tape measure tomorrow and compare results so far. I forgot to post my starting measurements but I'll get it hooked up tomorrow. Vascularity is through the roof though!
Click to expand...

If you're liking what you see then you might be on the right track...
You shall see. :lol:
 
I'm fairly lean but I have very little vascularity and it drives me insane. I'm sitting at like 10-11% BF (clearly see my abs and some separation in upper/lower chest) but I barely have any veins popping in the forearms, shoulders, etc...

I'm hoping this SD/Androhard run after this bottle of FatSmack fixes that!
 
newbee here and never post, but man seems like almost every log on here, start reading, interested in final results, keep reading, then bam they just stop logging, wth?
 
humby1981 said:
newbee here and never post, but man seems like almost every log on here, start reading, interested in final results, keep reading, then bam they just stop logging, wth?
Click to expand...

What? He replied yesterday.

I only require 3-4 updates per week. More is always better though... ;)
 
humby1981 said:
newbee here and never post, but man seems like almost every log on here, start reading, interested in final results, keep reading, then bam they just stop logging, wth?
Click to expand...

I've quit logging? News to me! I'm on day 13 of a 30 day run. I don't plan on posting the 30 day final review until the 30 days are up. Little disingenuous to post a 30 day review after 13 days don't you think?
 
Axillist said:
I've quit logging? News to me! I'm on day 13 of a 30 day run. I don't plan on posting the 30 day final review until the 30 days are up. Little disingenuous to post a 30 day review after 13 days don't you think?
Click to expand...

You're actually doing a great job keeping up w/this log.
 
Day 13 continued.....Thank you Aaron I've been giving this log my all! Today in the gym was a cardio day. I upped my calories today as well as my protein consumption to see how my body reacts. My diet for today is as follows.
Breakfast: double scoop protein shake w/ water and kashi cereal.
Snack: 2 protein bars
Lunch: 2 grilled chicken breasts with spinach and vegetable salad.
Snack: cup of yogurt and 1 chicken breast with veggies
Dinner: 2 scoop protein shake w/ almond milk and frozen fruit and 2 pieces of pizza
Prebed snack: 1 scoop protein shake w/water 120 cal,4 carb, 25 protein

Macro's 3200 calories, 228 carb, 323 protein.

Also, 30 minutes of HIIT cardio on the Eliptical!!! I know I overshot my calories today. I wasn't planning on getting more than 2800 calories nor over 180g of carbs! I went a little nuts on food today after one of my gym buddies said I look like I'm shrinking. Felt like a kick straight to the testicles!

I'm going to take my diet to the next level and my workouts into overdrive! On a positive note, FSXR is making me feel great and that horrible smell I was getting in the first week is finally subsiding! I'll be posting measurements on my week 2 review tomorrow!
 
Hella kickin ass brother! Thank you for your kickass log
 
Airborne42 said:
Hella kickin ass brother! Thank you for your kickass log
Click to expand...

Definitely appreciated! Yesterday was a tough day for me as the doctors office turned me into a pin cushion! I felt like I was in the Military again! I got the double shoulder inoculation treatment! Shoulders slightly sore but I should be immune to just about everything at this point!

Week 2 review: Took measurements today and found out Aaron was right! I haven't lost the muscle I thought I did. Turns out I just had a LOT more fat than I realized! FSXR is as good as advertised! I'm looking much leaner and even though I've lost a little bit on my arms I believe it was straight fat. Down 9 lbs!
Week 0---------------Week 2
33 waist--------------32
15' calves-------------15
38.5'' chest-----------38
23.5'' quad------------23
15''arm--------------14.75

Diet
Breakfast: Kashi and double protein shake (505 cal, 58 carb, 63 protein)
Snack: 2 protein bars (540 cal, 60 carb, 40 protein)
Lunch: 2 chicken breasts and veggies with cheddar cheese (645 cal, 8 carb, 55 protein)
Dinner: Orange Roughy/Ruffy with succotash and steamed broccoli and bang bang shrimp(475 cal, 28 carb, 63 protein)
Snack: double protein shake (240 cal, 8 carb, 50 protein)
Macro total
2405 cal, 162 carb, 271 protein

Definitely felt like my diet was spot on today! I got exactly what I wanted to for carbs and kept my protein really high. Kicking ass!
 
I really want a good recomp. Lose as much bodyfat as possible without losing muscle mass. I didn't plan on losing 10 pounds but if it's all fat I'm not complaining. I just had no idea I had that much fat to lose!
 
Axillist said:
I really want a good recomp. Lose as much bodyfat as possible without losing muscle mass. I didn't plan on losing 10 pounds but if it's all fat I'm not complaining. I just had no idea I had that much fat to lose!
Click to expand...

10lbs down on FSXR?
That's a good job man.
 
AaronJP1 said:
10lbs down on FSXR?
That's a good job man.
Click to expand...

Day 15-Definitely appreciated! My diet for yesterday was a bit off the mark due to Saturdays being my official cheat day. Even though it was a cheat day I only cheated with my dinner. I ate a gourmet chocolate cupcake and pigged out on home made carne asada's! I would estimate my calories at around 3000 but I didn't pay much attention to portion size so it's a complete guess. I pigged out! My workout was solid though so that makes up for a lot!
Elliptical Trainer:
10 minutes
Stair Machine:
10 minutes
Pull-Up:
20 reps
Close Grip Pull-Up:
15 reps
Wide-Grip Pull-Up:
12 reps
Bent Over Barbell Row:
90 lb x 12 reps
90 lb x 12 reps
90 lb x 12 reps
90 lb x 12 reps
90 lb x 12 reps
90 lb x 12 reps
Seated Cable Row:
85 lb x 15 reps
85 lb x 12 reps
85 lb x 12 reps
Barbell Deadlift:
45 lb x 20 reps
100 lb x 12 reps )
100 lb x 12 reps
100 lb x 12 reps
Sumo Deadlift:
45 lb x 20 reps
100 lb x 12 reps
Romanian Deadlift:
45 lb x 20 reps
65 lb x 15 reps
Dumbbell Bicep Curl:
25 lb x 20 reps
25 lb x 20 reps
30 lb x 12 reps

I decided to lift a little heavier today and see how my body felt. Felt pretty good actually after a couple months of going easy. Feels like my elbow injury is nearly fully healed. Might take me a little while before I start doing heavy weights again!
 
Day 16-For some reason today I was just feeling under the weather. Allergies were kicking my ass and I had a headache from hell! I woke up popped a couple Ibuprofin and a couple fat smack pills and made some banana protein pancakes! I love protein pancakes! I didn't feel much better after eating but there was no way in hell I was missing the gym today!
Elliptical Trainer:
30 minutes of HIIT
Incline Dumbbell Bench Press:
45 lb x 20 reps
65 lb x 15 reps
75 lb x 10 reps
Dumbbell Bench Press:
75 lb x 12 reps
80 lb x 10 reps
80 lb x 8 reps
Machine Chest Fly (Pec Deck):
100 lb x 12 reps
100 lb x 12 reps
100 lb x 12 reps
Barbell Deadlift:
100 lb x 5 reps
(Trying out new lifting straps)
Triceps Pushdown - Rope Attachment:
60 lb x 12 reps
(arm went numb. Quit set)
Dip Station Straight Leg Raise:
20 reps
15 reps
12 reps
8 reps
6 reps
Weighted Decline Sit-Up:
35 lb x 25 reps
35 lb x 25 reps
35 lb x 25 reps
no added weight x 20 reps

Besides my headache my shoulders were aching pretty bad today. Not sure if it's partially from being a pincushion from the VA or if my shoulder tendinitis is just flaring up. I started my workout fairly heavy despite my shoulders bothering me and had to tone it down by the end. My left hand went numb during the tricep rope. Sucked but I still got in a pretty solid workout. Taking tomorrow off the gym to heal up a bit and get a few school issues dealt with. I'll post today's diet late tonight or possibly tomorrow morning.
 
So for the past 2 days my gf has been intent on buying a car so I've been stuck in a car dealership for about 8 hours of my free time that I have very little of. Needless to say It caused me to miss a day at the gym. Not a huge deal though as I somehow tweaked my shoulder and I've needed the rest. Pissed me off a little bit though as it wasn't supposed to take so long. I ended up eating 2 pieces of pizza and trailmix for dinner last night around 8 ish. I really wanted to stick to my diet but I was starving and it was the only thing I could eat while stuck at the car dealership! I figured it was worse to skip a meal than eat pizza. Good lord did it taste amazing though after waiting like 4 hours!

Calculating my calories and I'll be posting them shortly! Also, going to hit the gym tonight so expect a second update!
 
Day 16 diet.
Breakfast: Protein pancakes dry 332 cal 44 carb 56 protein
Snack: trail mix + casein protein shake 715 cal, 60 carb, 45 protein (I should have read the nutrition info before eating!)
Lunch: 1 whole chicken breast with spinach leaves, red peppers, and cucumbers (470 cal, 15 carb, 55 protein)
Snack: 350 cal, 33 carb, 10 protein
Dinner: 2 slices of pizza and 1/2 cup trail mix (750 cal, 70 carb, 30 protein)
Macros: 2617 calories, 222 carb, 196 protein.

While today my diet wasn't ideal it wasn't as terrible as I anticipated it to be since dinner was soooo late for me. I didn't get time to have a prebed shake. My calories were again lower than I anticipated but I had little control over my intake after lunch. In retrospect it could have been much worse. I wanted like 5 slices of pizza but I tried to keep it under control.
 
See u love pizza huh?

:bigok:
 
Axillist said:
I have no problems staying away from beer or booze but it takes sheer willpower to overcome a good slice of pizza!
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Lol I'm the same way man. I could care less to drink or smoke or anything like that...but man it's hard to turn down a piece of pizza lol I crave carbs bad haha
 
Danb2285 said:
Lol I'm the same way man. I could care less to drink or smoke or anything like that...but man it's hard to turn down a piece of pizza lol I crave carbs bad haha
Click to expand...

If I could 400 carbs a day and not get fat you can bet your ass I would!
 
Danb2285 said:
Lol I'm the same way man. I could care less to drink or smoke or anything like that...but man it's hard to turn down a piece of pizza lol I crave carbs bad haha
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I'm the opposite, drink and smoke the goods when possible (rare as I work too focking much) and always turn down pizza!
 
Day 17-Kept my diet in check today! Worked out moderately. I tried to get in a halfass arm and shoulder workout. My right shoulder was still aching a bit maybe due to the weather or previous chest workout. Either way I went in and gave it hell!
Stair stepper
15 minutes
Standing curls
25 lbs x 12 reps x 3 sets
Concentration curls
30 lbs x 12 reps x 3 sets
Tricep rope pull down
40 lbs x 12 reps x 2 sets
50 lbs x 12 reps x 2 sets
Bicep curl machine
80 lbs x 15 reps
85 lbs x 15 reps
95 lbs x 12 reps
Tricep extension machine
80 lbs x 12 reps x 3 sets
Shoulder flye
20 lbs x 12 reps x 3 sets

Diet
Breakfast: Oatmeal and protein drink
Snack: Ran out of protein bars so had 2 trail mix bars. (booo)
Lunch: Spinach salad with shredded chicken
Snack: Refried beans with shredded chicken
Dinner: Shredded chicken with mixed veggies and 1/4 cup cous cous.
Macro: 2340 calories, 163 carb, 225 protein

Felt really pumped for the gym but only managed a halfass workout due to pain. Really agitating but I know that persistance pays off in the end. My shoulder is just a little tweaked and will be fine in a couple more days. Tomorrow is one of my favorite days! Leg day! I won't be doing any clean and jerk/power cleans/hang cleans unfortunately. I'll do a few extra sets of squats and blast my legs hard!
 
Axillist said:
I'd give up pizza today if I knew I could get to your level of bodyfat! It would suck but I'd jump on that train!
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;-)
 
Axillist said:
I'd give up pizza today if I knew I could get to your level of bodyfat! It would suck but I'd jump on that train!
Click to expand...

When I go back to low carbing/cutting and get off these damn 12s I'll be logging my diet again.
 
Days 18 & 19:
I've missed my workouts the past 2 days. Every joint in my body hurts and I feel like I've been hit by a truck.I must have picked something up from working at the hospital because I feel like the walking dead. Ibuprofin isn't doing anything for these body aches. Yesterday I thought maybe it was just tendonitis flare up but even my back hurts. I'm pounding Vitamin C and trying to keep my diet up to snuff even while feeling ill.

Yesterday's diet
Breakfast: Oatmeal and protein shake
Snack: 2 low carb protein bars
Lunch: Shredded chicken with veggies
Dinner: Barilla protein pasta with tomato sauce and steak

Today's diet
Breakfast: Oatmeal with protein shake
Snack: 2 low carb protein bars
Lunch: Some rotisserie chicken.
Dinner: Indian food=yet to be determined.Most likely Chicken Tikamasala.

As you can tell from the diet I'm having a hard time eating as much, so my calories are reduced. FSXR has really helped me get through my work/school days. My energy level has been so low that without it I don't know how I would have made it to work or school. FSXR is definitely a multi faceted supplement that helps hit what ails you from every angle! Thank you Purus for helping keep me in the game!

I'll be doing legs tomorrow at the gym even If i'm on an I.V drip!
 
Airborne42 said:
How's the log comin?
Click to expand...

I gotta see what Mr.Bones is up too... :D
 
Well I never made good on the I.V drip squats but in fact spent all day in a percoset induced coma. I must have contracted the flu or something! I couldn't even turn on the computer without running to puke. Yesterdays diet consisted of little aside from yogurt and chicken noodle soup. I'll be extending my log to make up for my days missed.

I'm still feeling too crappy to get to the gym but I hope by tomorrow I'll be back in the saddle. At least today I can eat whole food again.
 
gokix811 said:
Feel better soon AX!!
Click to expand...

Thank you Gokix!
Day 24:I was able to finally get to the gym today even though I wasn't 100%. I decided to hit up leg day and see how I'd make out.
Breakfast: Kashi
Snack: protein bar
Lunch: grilled chicken sandwich
Snack: Protein bar
Preworkout: Protein shake and yogurt
Post workout: Protein shake
Dinner 2 hot dogs with baked beans and mixed veggies.

Elliptical Trainer:
10 minutes
Barbell Squat:
135 lb x 12 reps
155 lb x 12 reps
185 lb x 12 reps
185 lb x 12 reps
210 lb x 8 reps
V-Squat Machine: (some douche was hogging the leg press!)
180 lb x 12 reps
180 lb x 12 reps
180 lb x 12 reps
Calf Press On The Leg Press Machine:
388 lb x 15 reps
478 lb x 15 reps
568 lb x 15 reps
Power Clean:
70 lb x 15 reps
70 lb x 15 reps
70 lb x 15 reps

Workout was really hard for me after being bedridden for a couple days. It did feel damn good though to finally get back in there! I have a test I need to study for tonight, so I'll update today's diet with macros and calories when I get out of class tomorrow.
 
That's the spirit, keep pushin'.
 
Day 25:Frustrated as crap when I hit the scale this morning and seeing myself under 180 lbs. I really didn't want to lose any more weight but it was beyond my control after being sick. Just getting sick of people telling me that I'm looking small. I might start putting milk in my protein shakes or something to get a few extra calories. Also debating switching my 120 cal shakes for my high calorie weight gainer shakes. Thoughts?

Breakfast: Kashi and weight gain shake
Snack: 2 protein bars
Lunch: 2 hot dogs and baked beans
Snack: Protein shake
Dinner: Steak and veggies.
Macros: 2527 cal, 221 carb, 198 protein

Workout
Elliptical
10 minute low intensity
Dumbbell incline bench
55lbs x 20 reps
55lbs x 20 reps
60lbs x 20 reps
Dumbbell flat bench
60lbs x 20 reps
60lbs x 20 reps
65lbs x 15 reps

Quit the workout after my shoulder popped and caused pain while lifting extremely light. Just having a really frustrating day at the gym. Down to 179lbs and my shoulder gave out. I might make an appt with the ortho doc. Unbelievably frustrated with everything today. Just trying not to give up.
 
I know you are under stress with school, your shoulder, and now feeling a bit under the weather. As you've always told me, it's not always all or nothing, especially when working around an injury. All you can do is your best for that day and tomorrow is another chance to start anew. Feel better Ax! :)
 
gokix811 said:
I know you are under stress with school, your shoulder, and now feeling a bit under the weather. As you've always told me, it's not always all or nothing, especially when working around an injury. All you can do is your best for that day and tomorrow is another chance to start anew. Feel better Ax! :)
Click to expand...

Thank you so much! I know I just need to put one foot in front of the other and continue.
 
Worried about losing weight? Carb up with a cheat day/pizza. Don't let this get you down, remember this iron game can play tricks on the mind. You got this.
 
AaronJP1 said:
Worried about losing weight? Carb up with a cheat day/pizza. Don't let this get you down, remember this iron game can play tricks on the mind. You got this.
Click to expand...

I really appreciate all the support! I've got my head back in the game and I took a couple days to eat a little more and some time to recover. With all the stress, calorie cutting, and being ill I really just broke down. The past couple days I've really put a lot of time into schoolwork and just getting my calories back in order. Today I weighed in at 184 after a couple of day pounding calories and I feel a hell of a lot better.

Yesterday-day 26
Breakfast: Kashi and weight gainer (510 cal, 70 carb, 47 protein)
Snack: 2 protein bars (405 cal, 36 carb, 40 protein)
Lunch: Chicken parmegiana panini and tomato basil soup (720 cal, 67 carb, 41 protein)
Snack: 2 sushi rolls (760 cal, 82 carb, 36 protein)
Dinner: Chicken Yaki Udon (645 cal, 43 carb, 43 protein)
Snack: Weight gain shake (700 cal, 80 carb, 63 protein)
Macro: 3740, 378 carb, 227 protein

Today-day 27
Breakfast: Oatmeal w/ weight gainer (1000 cal, 134 carb, 68 protein)
Snack: 2 protein bars (405, 36 carb, 40 protein)
Lunch: Chicken Yaki Udon w/ soy patty (770 cal, 53 carb, 61 protein)
Snack: Weight Gainer (700 cal, 80 carb, 63 protein)
Dinner: 4 pieces of Spinach and broccoli pizza (1240 cal, 160 carb, 51 protein)
Macro: 4115cal, 463 carb, 283 protein

Aaron, I killed that pizza! I don't plan on continuing to eat this much but a couple days of pig out mode felt pretty sweet. Even though this looks like a lot I eat quite a bit more when I'm trying to bulk. Back to the grind tomorrow. Arm day at the gym!
 
Some days you need that boost, keep up the hard work.
 
Day 28 workout-
Elliptical Trainer:
20 minutes
2-Arm Dumbbell Preacher Curl:
30 lb x 12 reps
35 lb x 12 reps
Standing Inner-Biceps Curl:
35 lb x 12 reps
35 lb x 12 reps
Concentration Curls:
35 lb x 12 reps
35 lb x 12 reps
35 lb x 12 reps
Barbell Curl:
50 lb x 12 reps
60 lb x 12 reps
70 lb x 10 reps
50 lb x 15 reps
Tricep Dumbbell Kickback:
20 lb x 12 reps
20 lb x 12 reps
20 lb x 12 reps
Triceps Pushdown - Rope Attachment:
50 lb x 12 reps
50 lb x 12 reps
50 lb x 12 reps
50 lb x 12 reps
Side Lateral Raise:
10 lb x 12 reps
10 lb x 12 reps
10 lb x 12 reps
Front Dumbbell Raise:
10 lb x 12 reps
10 lb x 12 reps
10 lb x 12 reps
Standing Palms-In Dumbbell Shoulder Press:
20 lb x 15 reps
20 lb x 15 reps
20 lb x 15 reps
Machine Lateral Raise:
45 lb x 15 reps
45 lb x 15 reps
45 lb x 15 reps
Dip Station Straight Leg Raise:
20 reps
20 reps
20 reps
15 reps
10 reps
Weighted Decline Sit-Up:
25 lb x 30 reps
25 lb x 30 reps
25 lb x 30 reps
25 lb x 30 reps

Diet:
Breakfast: banana protein pancakes (450 cal, 50 carb, 50 protein)
Snack: protein shake ( 250 cal, 25 carb, 50 protein
Lunch: 2 pieces of pizza and protein bar 800 cal, 90 carb, 50 protein)
Snack: mixed nuts (142 cal, 30 carb, 24 protein)
Dinner: 3 hamburger patties w/o bun. Brussel sprouts and sweet potato fries. 750 cal, 23 carb, 70 protein)
Macro:2392 cal, 218 carb, 244 protein
 
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