T Nation

Just Wingin' It

Monday:

Temp: 97.4
Weight: 169.4

Spike shooter

1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

3 mile walk

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

Cottage cheese
Cherries

2 scoops Plazma
Workout:
A1 Face pulls 4X25 @ red band
A2 Lateral raises 4X20 @ small orange bands
B Banded pushups 4X25 @ red band
C Pronated grip chin ups 4X10 @ BW
D Single band OHP 4X12 @ orange band
E Seated rows 4X15 @ orange band
F1 Hammer curls 3X15 @ orange band
F2 Overhand press downs 3X15 @ red band band

Sauteed chicken breast
Jasmin rice
Asparagus

Gelato
1 scoop Metabolic Drive

Tuesday:

Temp: 97.9
Weight: 167.8

Spike shooter

1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

3 mile walk

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

Cottage cheese
Cherries

2 scoops Plazma
Workout:
A Squats 5X20 @ BW,40,80,80,80
B BSS 3X12 per side @ 80
C Sliding leg curls 4X12 @ BW
D Single leg glute bridges 4X12 per side @ BW
E Band pull throughs 4X12 @ orange band
F1 Hanging knee raises 3X12 @ BW
F2 Single leg calf raises 3X12 per side @ BW

Ground beef
Gluten free bun
1/4 large avocado
1 slice cheddar cheese
Roasted baby blonde potatoes
Mayo
Ketchup

1 scoop Metabolic Drive

Wednesday:

Temp: 97.4
Weight: 169.8

Spike shooter

1 large egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

3 mile walk

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

Cottage cheese
Baby carrots

Indigo-3G

2 scoops Plazma
Workout:
A Pronated grip bent over rows 4X15 @ orange band
B Incline pushups 4X20 @ 40
C Band pull downs 4X12 @ black band
D Low to high single arm flies 4X10 per side @ red band
E Bent over reverse flies 4X12 @ 20
F1 Palms up fat gripz DB curls 3X15 @ 20
F2 Single arm press downs 3X15 per side @ red band

Ribeye steak
Snow peas
Butter

1 scoop Metabolic Drive

Thursday:

Temp: 97.2
Weight: 169.2

Brain Candy

1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 slices sprouted grain bread
Smoked turkey
1/4 large avocado
Skellig cheese
Tomato
Avocado mayo

3 mile walk

Cottage cheese
Carrots

Indigo-3G

2 scoops Plazma
Workout:
A1 Bird dogs 1X10 per side
A2 Glute bridges 1X50
B Squats 5X20 @ BW,40,80,80,80
C Reverse lunges 3X10 per side @ 80
D Single leg seated leg curls 4X12 per side @ black band
E Double banded good mornings 4X12 @ orange bands
F1 Reverse crunches 3X12
F2 Single arm planks 3X12 seconds per side

Chicken breast
Brussels sprouts
Jasmin rice
BBQ sauce

Gelato
1 scoop Metabolic Drive

Friday:

Temp: 97.6
Weight: 169.4

Spike shotgun

1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

Chicken breast
Chickpea pasta homemade mac and cheese
BBQ sauce

Finibar

Indigo-3G

2 scoops Plazma
Workout:
A1 Single arm bent over band rows 4X12 @ short red band
A2 Bent over straight arm rows 4X12 @ red bands
B Feet elevated pushups 4X25 @ BW
C Wide supinated grip pull ups 4X10 @ BW
D DB lateral raises 4X10 @ 20
E1 Band shrugs 3X12 @ orange band
E2 Band pull aparts 3X30 @ black band
F1 Band curls 1X100 @ black band
F2 Band press downs 1X100 @ black band

Assorted sushi

Saturday:

Temp: 98.0
Weight: 170.0

Spike shotgun

1 large egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

3 mile walk

3 beef hot dogs
3 gluten free buns
Chili
Mixed cheese

2 scoops Plazma
Workout:
A Lying leg curls 4X12 @ black band
B Anchored band squats 5X20 @ BW
C Single leg hip thrusts 4X12 per side @ BW
D Slider reverse lunges 3X10 per side @ 80
E Single leg RDL 3X10 per side @ 80
F1 Ab wheel rollouts from knees 3X10 @ 40
F2 Standing calf raises 3X20 @ 40

New York strip steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter

Gelato
1 scoop Metabolic Drive

Sunday

Temp: 97.5
Weight: 169.8
Spike shotgun

2 slices sprouted grain bread
1/2 large avocado
Skellig cheese

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

3 mile walk

1 scoop Metabolic Drive
2 handfuls mixed nuts

Sockeye salmon
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil

2 scoops Metabolic Drive
2 tablespoons peanut butter
Dark chocolate chips

Monday:

Temp: 97.6
Weight: 169.6

Brain candy

1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

3 mile walk

Smoked turkey
Ham
Gluten free wrap
1/4 large avocado
2 slices pepper jack cheese
Avocado mayo

Cottage cheese
Baby carrots

Indigo-3G

2 scoops Plazma
Workout:
A1 Face pulls 4X25 @ red band
A2 Lateral raises 4X20 @ small orange bands
B Banded pushups 4X25 @ red band
C Neutral grip chin ups 4X10 @ BW
D Single band OHP 4X12 @ orange band
E Seated rows 4X15 @ orange band
F1 Hammer curls 3X15 @ orange band
F2 Overhand press downs 3X15 @ red band band

Lamb chop
Jasmin rice
Asparagus

1 scoop Metabolic Drive

Tuesday:

Temp: 97.3
Weight: 170.4

Brain Candy

1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

3 mile walk

Smoked turkey
Ham
Gluten free wrap
1/4 large avocado
2 slices pepper jack cheese
Avocado mayo

Cottage cheese
Baby carrots

Indigo-3G

2 scoops Plazma
Workout:
A Squats 5X20 @ BW,40,80,80,80
B BSS 3X12 per side @ 80
C Sliding leg curls 4X12 @ BW
D Single leg glute bridges 4X12 per side @ BW
E Band pull throughs 4X12 @ orange band
F1 Hanging knee raises 3X12 @ BW
F2 Single leg calf raises 3X12 per side @ BW

Ground beef
Brown rice pasta
Spaghetti sauce
Roasted Brussels sprouts

1 scoop Metabolic Drive

Wednesday:

Temp: 97.8
Weight: 170.2

Brain Candy

1 large egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

3 mile walk

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

Cottage cheese
Baby carrots

Indigo-3G

2 scoops Plazma
Workout:
A Pronated grip bent over rows 4X15 @ orange band
B Incline pushups 4X20 @ 40
C Band pull downs 4X12 @ black band
D Low to high single arm flies 4X10 per side @ red band
E Bent over reverse flies 4X12 @ 20
F1 Palms up fat gripz DB curls 3X15 @ 20
F2 Single arm press downs 3X15 per side @ red band

New York strip steak
Blue cheese cream sauce
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Olive oil
Butter

1 scoop Metabolic Drive

Thursday:

Temp: 97.4
Weight: 170.0

Brain Candy

1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

3 mile walk

Smoked turkey
Gluten free wrap
2 slices cheddar cheese
Avocado mayo

Cottage cheese
Carrots

Indigo-3G

2 scoops Plazma
Workout:
A1 Bird dogs 1X10 per side
A2 Glute bridges 1X50
B Squats 5X20 @ BW,40,80,80,80
C Reverse lunges 3X10 per side @ 80
D Single leg seated leg curls 4X12 per side @ black band
E Double banded good mornings 4X12 @ orange bands
F1 Reverse crunches 3X12
F2 Single arm planks 3X12 seconds per side

Sauteed shrimp
Gluten free pasta
Snow peas

1 scoop Metabolic Drive

Friday:

Temp: 97.3
Weight: 170.2

Spike shotgun

1 large egg
1 cup egg whites
Spinach
Coconut oil
Sauerkraut

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

Finibar

Indigo-3G

2 scoops Plazma
Workout:
A1 Single arm bent over band rows 4X12 @ short red band
A2 Bent over straight arm rows 4X12 @ red bands
B Feet elevated pushups 4X25 @ BW
C Wide supinated grip pull ups 4X10 @ BW
D DB lateral raises 4X10 @ 20
E1 Band shrugs 3X12 @ orange band
E2 Band pull aparts 3X30 @ black band
F1 Band curls 1X100 @ black band
F2 Band press downs 1X100 @ black band

Ground beef
Gluten free bun
Roasted baby blond potatoes
1 slice cheddar cheese
Tomato
Avocado Mayo
Ketchup

1 scoop Metabolic Drive

Saturday:

Temp: 97.9
Weight: 168.2

Spike shotgun

1 large egg
1.5 cups egg whites
Spinach
Coconut oil
Sauerkraut

Chicken
White rice
Black beans
Guacamole
Cheese
Sour cream

2 scoops Plazma
Workout:
A Lying leg curls 4X12 @ black band
B Anchored band squats 5X20 @ BW
C Single leg hip thrusts 4X12 per side @ BW
D Slider reverse lunges 3X10 per side @ 80
E Single leg RDL 3X10 per side @ 80
F1 Ab wheel rollouts from knees 3X10 @ 40
F2 Standing calf raises 3X20 @ 40

Tenderloin steak
Sauteed squash

1/2 pint keto ice cream

Sunday

Temp: 97.4
Weight: 168.6

Spike shotgun

2 slices sprouted grain bread
1/2 large avocado
Skellig cheese

Yard work

1 scoop Metabolic Drive
2 handfuls mixed nuts

Sockeye salmon
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil

2 scoops Metabolic Drive
2 tablespoons peanut butter
Dark chocolate chips

Monday:

Temp: 96.8
Weight: 169.2

Brain candy

4 large eggs
2 slices sprouted grain bread
Butter

3 mile walk

Smoked turkey
Gluten free wrap
1/4 large avocado
2 cheddar cheese
Avocado mayo

Finibar

Indigo-3G

2 scoops Plazma
Workout:
A1 Face pulls 4X25 @ red band
A2 Lateral raises 4X20 @ small orange bands
B Banded pushups 4X25 @ red band
C Supinated grip chin ups 4X10 @ BW
D Single band OHP 4X12 @ orange band
E Seated rows 4X15 @ orange band
F1 Hammer curls 3X15 @ orange band
F2 Overhand press downs 3X15 @ red band band

Shrimp scampi
Gluten free pasta
Broccoli

Greek yogurt
Freeze dried blueberries
Honey

Tuesday:

Temp: 96.8
Weight: 169.2

Spike shotgun

4 large eggs
2 slices sprouted grain bread
Butter

3 mile walk

Ham
Gluten free wrap
1/4 large avocado
2 slices pepper jack cheese
Avocado mayo

Finibar

Indigo-3G

2 scoops Plazma
Workout:
A Squats 5X20 @ BW,40,80,80,80
B BSS 3X12 per side @ 80
C Sliding leg curls 4X12 @ BW
D Single leg glute bridges 4X12 per side @ BW
E Band pull throughs 4X12 @ orange band
F1 Hanging knee raises 3X12 @ BW
F2 Single leg calf raises 3X12 per side @ BW

Chicken breast
BBQ sauce
Roasted Brussels sprouts
Baked sweet potato
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Olive oil

1 scoop Metabolic Drive

Wednesday:

Temp: 97.7
Weight: 169.2

Spike shooter

4 large eggs
2 slices sprouted grain toast
Sauerkraut

3 mile walk

2 cans tuna
Gluten free pasta
Tomato
Avocado mayo

Finibar

Indigo-3G

2 scoops Plazma
Workout:
A Pronated grip bent over rows 4X15 @ orange band
B Incline pushups 4X20 @ 40
C Band pull downs 4X12 @ black band
D Low to high single arm flies 4X12 per side @ red band
E Bent over reverse flies 4X12 @ 20
F1 Palms up fat gripz DB curls 3X15 @ 20
F2 Single arm press downs 3X15 per side @ red band

Ribeye steak
Mixed salad greens
Cherry tomatoes
1/2 large avocado
Blue cheese
Olive oil
Butter

1 scoop Metabolic Drive

Thursday:

Temp: 97.6
Weight: 170.0

Spike shotgun

4 large eggs
2 slices sprouted grain bread
Butter

3 mile walk

Smoked turkey
Gluten free wrap
1/4 large avocado
1.5 slices cheddar cheese
Avocado mayo

Finibar

Indigo-3G

2 scoops Plazma
Workout:
A1 Bird dogs 1X10 per side
A2 Glute bridges 1X50
B Squats 5X20 @ BW,40,80,80,80
C Reverse lunges 3X10 per side @ 80
D Single leg seated leg curls 4X12 per side @ black band
E Double banded good mornings 4X12 @ orange bands
F1 Reverse crunches 3X12
F2 Single arm planks 3X12 seconds per side

Pork chop
Roasted baby blond potatoes
Asparagus

Gelato
1 scoop Metabolic Drive

Friday:

Temp: 97.9
Weight: 169.6

Spike shotgun

4 large eggs
2 slices sprouted grain bread
Butter
Sauerkraut

Sliced turkey
Gluten free wrap
1/4 large avocado
2 slices pepper jack cheese
Avocado Mayo

Finibar

Indigo-3G

2 scoops Plazma
Workout:
A1 Single arm bent over band rows 4X12 @ short red band
A2 Bent over straight arm rows 4X12 @ red bands
B Feet elevated pushups 4X25 @ BW
C Wide supinated grip pull ups 4X10 @ BW
D DB lateral raises 4X10 @ 20
E1 Band shrugs 3X12 @ orange band
E2 Band pull aparts 3X30 @ black band
F1 Band curls 1X100 @ black band
F2 Band press downs 1X100 @ black band

Ground beef
Gluten free bun
1 slice cheddar cheese
Tomato
Baked sweet potato
Mayo
Ketchup

1 scoop Metabolic Drive

Saturday:

Temp: 97.6
Weight: 171.0

Spike shotgun

2 slices sprouted grain bread
1/2 large avocado
Skellig cheese

2 scoops Metabolic Drive
8 oz mixed berries
Kefir

2 mile walk

Indigo-3G

2 scoops Plazma
Workout:
A Lying leg curls 4X12 @ black band
B Anchored band squats 5X20 @ BW
C Single leg hip thrusts 4X12 per side @ BW
D Slider reverse lunges 3X10 per side @ 80
E Single leg RDL 3X10 per side @ 80
F1 Ab wheel rollouts from knees 3X10 @ 40
F2 Standing calf raises 3X20 @ 40

Sirloin steak
Steamed broccoli

1/2 pint keto ice cream
1 scoop Metabolic Drive