VP Health & Fitness

• 8 hours of sleep
• Exercise for the day- Upper body split workout (Chest, Biceps & Abs), 1.5 mile run/walk
• Work-out routine: (Chest, Biceps, Abs)
  1. Incline Machine Bench Press (chest)
  2. Flat Dumbbell Flyes (chest)
  3. Pec Deck machine flyes (chest)
  4. Standing Barbell curl (biceps)
  5. Dumbbell Preacher curl (biceps) - didn’t do this one, will complete it with my next routine
  6. Reverse Barbell Curl (biceps/brachialis/forearm)
  7. Floor crunches (abs)
  8. Reverse Crunches (abs)
  9. Bicycles (abs)
  • TOTAL time - 1 hour, 26 minutes
  • TOTAL calories burned -481 calories
• TOTAL steps walked = 7589 steps
• Water - 5 (32 oz bottles) = 160 oz.
• Eating- (Aiming for 1750 calories - 30% below TDEE)
• Meal Macro-nutrient Ratio goal:
  • 45% protein
  • 30% carbohydrates
  • 25% fats

  Actual Meal Macro-nutrient Ratios:

  • Protein- 40.4%
  • Carbohydrates- 28.8%
  • Fats- 30%
  • TOTAL calories = 1562

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