189/200g
avg / day
67/72g
avg / day
193/185g
avg / day
2,132/2,188
avg / day (kcal)
2
in 30 days
10,692
avg / day
No workout logged
Meals
Breakfast
10oz nonfat Fage Greek yogurt, 1 scoop whey protein, 1 cup (150g) frozen blueberries
35.9C
0.9F
59P
Fiber 3.6g · Potassium 591mg · Calcium 389mg · Iron 0.9mg · Magnesium 58mg · Vitamin D 0.0µg · Vitamin C 15mg · Saturated fat 0.5g · Cholesterol 25mg · Sodium 132mg
Lunch
Souvla: Lamb Leg Sandwich (Thomas Farms lamb leg, harissa yogurt, cucumber, radish, pickled red onion, feta, pita) - published nutrition
29C
27F
42P
Fiber 3.0g · Potassium 500mg · Calcium 150mg · Iron 3.0mg · Magnesium 40mg · Vitamin D 0.0µg · Vitamin C 6.0mg · Saturated fat 10g · Cholesterol 90mg · Sodium 900mg
Dinner
RT Rotisserie: 1/2 rotisserie chicken (skin-on, umami/garlic/herbs), 1/2 baked potato (chipotle yogurt, crispy chicken skin, cotija, scallions)
32C
45F
83P
Fiber 4.0g · Potassium 1400mg · Calcium 110mg · Iron 3.5mg · Magnesium 95mg · Vitamin D 0.4µg · Vitamin C 12mg · Saturated fat 16g · Cholesterol 225mg · Sodium 1150mg
snacks
1 kiwi, 1 medium apple
35.1C
0.7F
1.3P
Fiber 6.5g · Potassium 410mg · Calcium 37mg · Iron 0.4mg · Magnesium 22mg · Vitamin D 0.0µg · Vitamin C 72mg · Saturated fat 0.1g · Cholesterol 0.0mg · Sodium 5.0mg
Micronutrients
Steps
8,855 steps
No workout logged
Meals
Breakfast
10oz nonfat Fage Greek yogurt, 1 cup (150g) frozen blueberries
32.25C
0.45F
31.05P
Fiber 3.6g · Potassium 441mg · Calcium 289mg · Iron 0.5mg · Magnesium 38mg · Vitamin D 0.0µg · Vitamin C 15mg · Saturated fat 0.1g · Cholesterol 20mg · Sodium 82mg
Lunch
Week batch: 8oz cooked pork, 1.5c cooked white rice, 1c cooked baby spinach, 1 tsp oil (batch share)
74C
17.2F
65.4P
Fiber 5.4g · Potassium 1682mg · Calcium 304mg · Iron 11mg · Magnesium 235mg · Vitamin D 0.8µg · Vitamin C 18mg · Saturated fat 5.0g · Cholesterol 160mg · Sodium 243mg
Dinner
Domino's: 2 slices large hand-tossed pepperoni, 1 slice cheese w/ ricotta, 8pc boneless chicken (4 garlic parm / 4 buffalo)
118.5C
54F
66P
Fiber 4.0g · Potassium 660mg · Calcium 560mg · Iron 5.4mg · Magnesium 86mg · Vitamin D 0.9µg · Vitamin C 4.4mg · Saturated fat 18g · Cholesterol 141mg · Sodium 2745mg
Micronutrients
Steps
10,000 steps
Workouts
Back Day
Pull-ups (bodyweight): 1×8 @ 0 lbs
Pull-ups (weighted 5lb + BW back-off): 3×4 @ 5 lbs
Romanian Deadlift: 3×5 @ 70 lbs
Rows: 3×8 @ 135 lbs
DB Curls: 3×10 @ 37.5 lbs
Lat Pulldowns: 3×10 @ 120 lbs
Seated DB Curls: 3×10 @ 27.5 lbs
Meals
Breakfast
10oz nonfat Fage Greek yogurt, 1 scoop whey protein, 40g frozen blueberries
20.4C
0.6F
58.3P
Fiber 1.0g · Potassium 532mg · Calcium 382mg · Iron 0.7mg · Magnesium 52mg · Vitamin D 0.0µg · Vitamin C 3.9mg · Saturated fat 0.5g · Cholesterol 25mg · Sodium 130mg
Lunch
Pasta dish: 1.5 servings Barilla Protein+, crushed tomatoes/onion/zucchini/oil (batch share), 6oz Butterball 93/7 turkey, 3oz low-fat cottage cheese
85.9C
25.6F
61.8P
Fiber 8.0g · Potassium 1087mg · Calcium 155mg · Iron 5.3mg · Magnesium 98mg · Vitamin D 0.0µg · Vitamin C 16mg · Saturated fat 4.3g · Cholesterol 119mg · Sodium 462mg
Dinner
Pasta dish: 1.5 servings Barilla Protein+, crushed tomatoes/onion/zucchini/oil (batch share), 6oz Butterball 93/7 turkey, 3oz low-fat cottage cheese
85.9C
25.6F
61.8P
Fiber 8.0g · Potassium 1087mg · Calcium 155mg · Iron 5.3mg · Magnesium 98mg · Vitamin D 0.0µg · Vitamin C 16mg · Saturated fat 4.3g · Cholesterol 119mg · Sodium 462mg
snacks
1 Chobani nonfat plain Greek cup (5.3oz), 2 apples, 20 grapes, 2 small cheese cubes (~1oz cheddar)
74.4C
10.1F
24P
Fiber 9.8g · Potassium 828mg · Calcium 412mg · Iron 1.0mg · Magnesium 49mg · Vitamin D 0.2µg · Vitamin C 21mg · Saturated fat 5.4g · Cholesterol 37mg · Sodium 246mg
Micronutrients
Steps
14,067 steps
No workout logged
Meals
Breakfast
10oz nonfat Fage Greek yogurt, 1 scoop whey protein, 1 cup (150g) frozen blueberries
35.9C
1F
59.1P
Fiber 3.6g · Potassium 591mg · Calcium 389mg · Iron 0.9mg · Magnesium 58mg · Vitamin D 0.0µg · Vitamin C 15mg · Saturated fat 0.5g · Cholesterol 25mg · Sodium 132mg
Lunch
Vegetarian-ish pasta dish: 1.5 servings Barilla Protein+, crushed tomatoes/onion/zucchini/oil (batch share), 6oz Butterball 93/7 turkey, 8oz low-fat cottage cheese
93.4C
27.6F
76.8P
Fiber 8.0g · Potassium 1212mg · Calcium 267mg · Iron 5.4mg · Magnesium 108mg · Vitamin D 0.0µg · Vitamin C 16mg · Saturated fat 5.2g · Cholesterol 138mg · Sodium 937mg
Dinner
Event (reptile night): 5 tofu skewers in sweet orange sauce (~5oz firm tofu), 6oz cheddar cheese
33.4C
68.1F
63.5P
Fiber 2.0g · Potassium 448mg · Calcium 1505mg · Iron 4.3mg · Magnesium 111mg · Vitamin D 1.2µg · Vitamin C 5.0mg · Saturated fat 33g · Cholesterol 180mg · Sodium 1115mg
snacks
1 Chobani nonfat plain Greek cup (5.3oz), 1 kiwi, 1 apple
41C
0.7F
17.3P
Fiber 6.5g · Potassium 620mg · Calcium 207mg · Iron 0.4mg · Magnesium 37mg · Vitamin D 0.0µg · Vitamin C 72mg · Saturated fat 0.1g · Cholesterol 7.0mg · Sodium 65mg
Micronutrients
Steps
10,550 steps
Workouts
Arm Day
Shoulder Press: 0×0 @ 40 lbs
Curls: 0×0 @ 40 lbs
Dips: 0×0 @ 35 lbs
Tricep Pushdowns: 0×0 @ 57.5 lbs
Cable Curls: 0×0 @ 72.5 lbs
Cable Crunches: 0×0 @ 72.5 lbs
Face Pulls: 0×0 @ 32.5 lbs
Meals
Breakfast
14oz nonfat Fage Greek yogurt, 1 scoop whey protein, 170g frozen blueberries
44C
1.1F
71.3P
Fiber 4.1g · Potassium 746mg · Calcium 502mg · Iron 1.0mg · Magnesium 71mg · Vitamin D 0.0µg · Vitamin C 17mg · Saturated fat 0.6g · Cholesterol 33mg · Sodium 164mg
Lunch
1/4 batch shrimp & chickpea coconut curry: 8oz shrimp, 16oz-can chickpeas x1/4, 1 serving coconut milk (17g fat), 1 tbsp coconut oil x1/4, 2 tbsp red curry paste x1/4, 3 shallots x1/4, garlic/ginger/lime
28.9C
23.9F
54.5P
Fiber 9.3g · Potassium 914mg · Calcium 193mg · Iron 6.9mg · Magnesium 128mg · Vitamin D 0.0µg · Vitamin C 4.6mg · Saturated fat 22g · Cholesterol 344mg · Sodium 561mg
Dinner
1/5 pot: Barilla Protein+ pasta, crushed tomatoes, onion, zucchini, oil, 2 lb Butterball 93/7 turkey x1/5, 4oz low-fat cottage cheese
49.4C
20.9F
57.7P
Fiber 6.0g · Potassium 1055mg · Calcium 163mg · Iron 4.5mg · Magnesium 87mg · Vitamin D 0.0µg · Vitamin C 16mg · Saturated fat 4.4g · Cholesterol 130mg · Sodium 564mg
snacks
1 Chobani nonfat plain Greek cup (5.3oz), 1 kiwi, 1 apple
41C
0.7F
15.3P
Fiber 6.5g · Potassium 620mg · Calcium 207mg · Iron 0.4mg · Magnesium 37mg · Vitamin D 0.0µg · Vitamin C 72mg · Saturated fat 0.1g · Cholesterol 7.0mg · Sodium 65mg
Micronutrients
Steps
10,000 steps
No workout logged
Meals
Breakfast
12oz nonfat Greek yogurt, 1 scoop whey protein, 1 cup frozen berries
32.1C
1F
65P
Fiber 3.6g · Potassium 663mg · Calcium 445mg · Iron 0.9mg · Magnesium 64mg · Vitamin D 0.0µg · Vitamin C 15mg · Saturated fat 0.5g · Cholesterol 29mg · Sodium 148mg
Lunch
3 eggs, 1g duck fat, 2oz smoked salmon, 3oz frozen chicken breast, 6oz low-fat cottage cheese
10.2C
23.7F
61.9P
Fiber 0.0g · Potassium 685mg · Calcium 227mg · Iron 2.7mg · Magnesium 61mg · Vitamin D 11µg · Vitamin C 0.0mg · Saturated fat 8.9g · Cholesterol 689mg · Sodium 1398mg
Dinner
1/4 pot: 1 serving Barilla Protein+ pasta, 2/3 can crushed tomatoes x1/4, onion, zucchini, 2 tbsp oil x1/4, 2 lb Butterball 93/7 turkey x1/4, 2oz low-fat cottage cheese
57.2C
25.1F
63.2P
Fiber 6.0g · Potassium 1117mg · Calcium 123mg · Iron 5.0mg · Magnesium 91mg · Vitamin D 0.0µg · Vitamin C 16mg · Saturated fat 4.6g · Cholesterol 152mg · Sodium 414mg
snacks
1 kiwi, 1 apple, 10 grapes
44C
0.8F
1.7P
Fiber 7.0g · Potassium 510mg · Calcium 47mg · Iron 0.6mg · Magnesium 26mg · Vitamin D 0.0µg · Vitamin C 74mg · Saturated fat 0.1g · Cholesterol 0.0mg · Sodium 6.0mg
Micronutrients
Steps
10,677 steps