Today’s workout (Wednesday, Aug 2nd):

Bench press ✔️
Curls ✔️
Hammer curls ✔️
Low row ✔️
Chin-ups: L-shaped & knees raised ✔️
Pull-ups ✔️
Leg raises on the chin-up bar ✔️
Cables ✔️
Dips ✔️

Calories & Macros:

Today, I’ll eat around 2,000 calories.

I’ll have a minimum of 170 grams of protein (animal and plant-derived) through turkey sausage; plant protein powder; whey protein powder; a whey protein bar; turkey lunch meat; turkey pepperoni; a turkey patty for dinner (I know – it’s a lot of turkey); and PB Fit peanut butter powder. I often have eggs in the morning, but today I had sausage instead.

I’ll have around 150 grams of carbs, with a minimum 15-20 grams of fiber. My carbs come from old-fashioned oats in the morning; natural sugar from fruit; carbs in the protein shakes & bar; low-carb bread for my turkey sandwich; brown rice w/quinoa for dinner; and sugar in the PB powder.

I usually get around 60-70 grams of total fat and 15 grams of saturated fat.

Respect to my keto friends, but I prefer to eat carbs because they aide muscle growth. I just have to make sure not to eat too many. Oats and brown rice are among the best kinds of carbohydrates, as they don’t lead to an insulin spike and subsequent crash.

Generally, I get as little processed sugar as possible. When I subtract natural sugar from fruit, my sugar is usually around or under 20 grams a day.

I usually have green beans or some other veggies for dinner as well.

Until a couple years ago, I almost never worked out and always overate. I would continuously eat junk to the point that I’d developed some pretty serious stomach problems. Now that I exercise 6 days a week and track my food & macronutrients, my stomach doesn’t get upset and I have far more energy than I did in my twenties.

Discipline has changed my life. I love working out and I’m so glad I learned the proper way to watch what I eat. Fitness can seriously enrich your life experience. I wish I would’ve known sooner how beneficial it really is.

Cheers 🙂

Wes Annac