Thursday workout & nutrition

  • Hiit 

    for those who like a change. My hiit is made up of 3 min interval

    1min 50% effort

    1min 75% effort

    30 sec 90% effort

    30 sec 100% effort

    thats really the best way I know how to explain it in words. I do this interval 5 times and don't increase it to 6+ until fat loss stalls. 

    Now for the food. 

    M1

    5 whites, 1 egg, 40g oats, 100g blueberries, 25g peanut butter

    M2

    6.5oz chicken tenderloin, 50g (uncooked weight) parboiled rice, garlic, onion powder, cayenne pepper

    M3

    6.5oz chicken tenderloin, 50g (uncooked weight) parboiled rice, garlic, onion powder, cayenne pepper

    M4

    6.5oz chicken tenderloin, 4oz (uncooked weight) red potato, 2oz green beans

    M5

    6.5 oz chicken tenderloin , 4oz red potato, 2oz green beans, 151g New York Cheesecake

    P 204g

    C 211g

    F 59g

  • Awesome job, Charlie. Just be sure to eat Cheesecake in moderation. Keep up the hard work.

  • Well if you notice it's 151 grams of cheesecake. It's weight out like all my food. Eat whatever you want and as long as it fits your macro goals, you will get results!