Daily Check-In (09/29/2025)
This will be my first daily check in which I am certain will grow with more information, consistency and probably a better format as time goes on. It will cover my nutritional logs for the day, as well as current workout weights, rep schemes, sets, and commentary on how my body felt for each sessions and through the diet. This is purely for educational purposes, and I am in no way stating this will be my permanent diet or workout plan indefinitely.
Wake Up
10:00am - 16 oz Green Tea with Truvia
First Meal
11:00am - Totals: 595 calories, 22g fat, 44g carb, 50g pro
7oz Publix canned chicken - 245 cal, 5g fat, 0g carb, 45g pro
1 cup Ben’s ready rice (basmati) - 200 cal, 3g fat, 40g carb, 5g pro
1 tbsp organic olive oil - 120 cal, 14g fat, 0g carb, 0g pro
2 tbsp reduced sugar ketchup - 30 cal, 0g fat, 4g carb, 0g pro
1 tsp franks red hot - 0 cal, 0g fat, 0g carb, 0g pro
Second Meal
1:00pm - Totals: 595 calories, 22g fat, 44g carb, 50g pro
7oz Publix canned chicken - 245 cal, 5g fat, 0g carb, 45g pro
1 cup Ben’s ready rice (basmati) - 200 cal, 3g fat, 40g carb, 5g pro
1 tbsp organic olive oil - 120 cal, 14g fat, 0g carb, 0g pro
2 tbsp reduced sugar ketchup - 30 cal, 0g fat, 4g carb, 0g pro
1 tsp franks red hot - 0 cal, 0g fat, 0g carb, 0g pro
Third Meal - Pre-Workout
3:00pm - Totals: 595 calories, 22g fat, 44g carb, 50g pro
7oz Publix canned chicken - 245 cal, 5g fat, 0g carb, 45g pro
1 cup Ben’s ready rice (basmati) - 200 cal, 3g fat, 40g carb, 5g pro
1 tbsp organic olive oil - 120 cal, 14g fat, 0g carb, 0g pro
2 tbsp reduced sugar ketchup - 30 cal, 0g fat, 4g carb, 0g pro
1 tsp franks red hot - 0 cal, 0g fat, 0g carb, 0g pro
Fourth Meal - Intra/Post-Workout
5:00pm - Totals: 340 cal, 2g fat, 38g carbs, 50g pro
2 scoops ISO100 hyrdolyzed whey protein isolate - 220 cal, 2g fat, 4g carbs, 50g pro
2 tbsp Greenwise unfiltered honey - 120 cal, 0g fat, 34g carbs, 0g pro
1 scoop 1st phorm micronized creatine monohydrate - 5g creatine
1 scoop Nature’s Truth organic greens - 15 cal, 0g fat, 4g carbs, 0g pro
Fifth Meal
9:00pm - Totals: 595 calories, 22g fat, 44g carb, 50g pro
7oz Publix canned chicken - 245 cal, 5g fat, 0g carb, 45g pro
1 cup Ben’s ready rice (basmati) - 200 cal, 3g fat, 40g carb, 5g pro
1 tbsp organic olive oil - 120 cal, 14g fat, 0g carb, 0g pro
2 tbsp reduced sugar ketchup - 30 cal, 0g fat, 4g carb, 0g pro
1 tsp franks red hot - 0 cal, 0g fat, 0g carb, 0g pro
Daily Totals
2,720 Calories
90g Fat
214g Carbohyrdates
250g Proteins
