It’s the start of week four!
Solid start to the week with deadlifts! And once again I have a video to accompany this post. The reps were a bit more of struggle this week, but it was also heavier weight so I’ll take it.
Check out the video below, a new 10RM, 390 x10.
As I said last week I’d be posting a day’s worth of food, my kcals, and some macros to go with it.
Breakfast: 4 eggs, 1/2 c shredded potatoes in 1 tbs olive oil, 0.5 oz mozzarella cheese, 2 whole wheat english muffins, 2 tbs Irish butter, 2 tbs fruit, 8 oz fruit and veggie juice, 10 oz black coffee
Snack: Full fat greek yogurt, Oatmega bar, banana
Postworkout: Protein shake-8 oz Almond milk, whey protein powder, 1/2c oatmeal, 1/2c walnuts, 1/4c pumpkin
Lunch: 8 oz baked pork loin, quinoa salad with kale and sweet potato, 1/4c walnuts, 10 dark choc chips
Dinner: 4 grilled chicken thighs, 1c raw broccoli, 1/4c hummus
Snack: 4 eggs, shredded potatoes in 1 tbs olive oil, 0.5 oz mozzarella cheese, 2 whole wheat english muffins, 2 tbs Irish butter, 2 tbs fruit, protein shake with 1/2 can of beets, 8 oz almond milk, whey protein powder
5, 586 kcal
304g Fat 48%
335g Protein 24%
397g Carbs 28%
First of all this much food takes a ton of prep work so shout out to my personal chef/assistant/roommate/swolemate Arianna for making this all happen. Without her I would not eat nearly this well.
So now onto the numbers. They are slightly bigger than I was expecting. I was thinking somewhere between 4700-5200, but I’m happy it’s as high as it is. As far as macros go, I don’t have an exact split I’m looking for I just need all of them to be above a certain level. For example, I need about 1g protein per pound of desired body weight (225) and I more than met that.
If anyone has questions about the nutrition or lifting aspect of this post I’m more than glad to answer. Just leave your question or comment in the comment section. Anyway, thanks for following on this journey and be on the lookout for a couple more posts this week!