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Current weight: 193.9 lbs Workout: Rest day/ Meal prep day Daily diet: Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate Protein: 41g Carbs: 42g Fats: 10g Calories: ~430 Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil...

Current weight: 194.7 lbs Workout: Hams and arms Hammtractor seated leg curl - 3 sets, 8-10 reps Life fitness lying Hmastring curl- 3 sets, 8-10 reps Nautilus plate loaded preacher curl- 3 sets, 10-12 reps Seated dumbbell curl - 3 sets,10-12 reps Hammer strength plate loaded dip - 3 sets...

Current weight: 194.9 lbs Workout: Rest day/ Meal prep day Daily diet: Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate Protein: 41g Carbs: 42g Fats: 10g Calories: ~430 Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil...

Current weight: 194.8 lbs Workout: Back Dumbbell rows - 3 sets, 8-10 reps Nautilus plate loaded pullover - 3 sets, to failure Hammer strength plate loaded lat pulldown- 3 sets, 10-12 reps Chest supported T-bar rows - 3 sets, 8-10 reps Hammer strength low row- 3 sets, 8-10 reps Daily diet...

Current weight: 194.9 lbs Workout: Shoulders Body masters shoulder press - 3 sets, 8-10 reps Nautilus plate loaded shoulder press - 3 sets, 8-10 reps Icarian lateral raise machine - 3 sets, 10-12 reps Cable lateral raises - 3 sets,10-12 reps Rear delt cable raises - 3 sets,10-12 reps Reverse...

Current weight: 195.7 lbs Workout: Quads Strive plate-loaded incline press - 3 sets, 8-10 reps Nautilus plate loaded chest press - 3 sets, 8-10 reps Body Masters incline fly - 3 sets, 10-12 reps Arsenal plate loaded incline fly - 3 sets,10-12 reps Daily diet: Meal 1: 2 large whole eggs...

Current weight: 195.3 lbs Workout: Quads Nebula leg press - 3 sets, 8-10 reps Nebula hack squat- 3 sets, 8-10 reps Lunge OR machine- 3 sets, 10-12 reps Strive leg extension- 3 sets,12-15 reps Daily diet: Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey...

Current weight: 195.7 lbs Workout: Hammtractor seated leg curl - 3 sets, 8-10 reps Life fitness lying Hmastring curl- 3 sets, 8-10 reps Nautilus plate loaded preacher curl- 3 sets, 10-12 reps Seated dumbbell curl - 3 sets,10-12 reps Hammer strength plate loaded dip - 3 sets, 8-10 reps Nautilus...

Current weight: 196.2 lbs Workout: Rest day/ meal prep day Daily diet: Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate Protein: 41g Carbs: 42g Fats: 10g Calories: ~430 Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil...

Current weight: 196.9 lbs Workout: Back Nautilus Iso-lateral row - 3 sets, 8-10 reps Hammer strength DY row- 3 sets, 8-10 reps Hammer strength plate loaded lat pull down - 3 sets, 8-10 reps Nautilus power pullover- 3 sets, 10-12 reps Daily diet: Meal 1: 2 large whole eggs, 50g Grammas...

Current weight: 196.4 lbs Workout: Deload week Cardio: 45 minutes PM Daily diet: Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate Protein: 41g Carbs: 42g Fats: 10g Calories: ~430 Meal 2: 200g chicken breast, 250g Diced potatoes, 5g...

Current weight: 196.7 lbs Workout: Deload week Cardio: 45 minutes PM Daily diet: Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate Protein: 41g Carbs: 42g Fats: 10g Calories: ~430 Meal 2: 200g chicken breast, 250g Diced potatoes, 5g...

Current weight: 196.7 lbs Workout: Deload week Cardio: 45 minutes PM Daily diet: Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate Protein: 41g Carbs: 42g Fats: 10g Calories: ~430 Meal 2: 200g chicken breast, 250g Diced potatoes, 5g...

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Workout: Deload week Cardio: 45 minutes PM Daily diet: Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate Protein: 41g Carbs: 42g Fats: 10g Calories: ~430 Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus...

Current weight: 196.9 lbs Workout: Deload week Cardio: 45 minutes PM Daily diet: Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate Protein: 41g Carbs: 42g Fats: 10g Calories: ~430 Meal 2: 200g chicken breast, 250g Diced potatoes, 5g...

Current weight: 197.4 lbs Workout: Deload week Cardio: 45 minutes PM Daily diet: Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate Protein: 41g Carbs: 42g Fats: 10g Calories: ~430 Meal 2: 200g chicken breast, 250g Diced potatoes, 5g...

Current weight: 197.8 lbs Workout: Deload week Cardio: 45 minutes PM Daily diet: Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate Protein: 41g Carbs: 42g Fats: 10g Calories: ~430 Meal 2: 200g chicken breast, 250g Diced potatoes, 5g...

Current weight: 197.8 lbs Workout: Quads Nebula leg press - 3 sets, 8-10 reps Body masters Hack quat- 3 sets, 8-10 reps Life fitness iso lateral leg press- 3 sets, 10-12 reps Life fitness leg extension - 3 sets,12-15 reps Cardio: 45 minutes PM Daily diet: Meal 1: 2 large whole eggs, 50g...