Calorie Target

2,800 kcal

Weekly Schedule

2x per week (any day that fits), biking or walking, 20-30 min

Food	Amount	Kcal	Protein	Carbs	Fat
Fage 0% Greek Yogurt	1.17 cup	140	28g	8g	0g
Oats	100g	389	17g	66g	7g
Egg	1	72	6g	0g	5g
Fairlife Fat Free Milk	1 cup	80	13g	6g	0g
Banana	1 medium	114	1g	27g	0g
Almond Butter	1 tbsp	95	3g	3g	9g
Mixed Berries	160g	80	1g	19g	1g
Strawberries	8 medium	31	1g	7g	0g
Lindt 95% Dark Chocolate	2 pieces	100	2g	4g	9g

Food	Amount	Kcal	Protein	Carbs	Fat
Ezekiel Bread	2 slices	160	10g	30g	1g
Almond Butter	1 tbsp	95	3g	3g	9g
Blueberries	1 cup	42	1g	11g	0g

Name: bri: Share your Markdown files quickly and easily.
Availability: InStock
Rating: 4.8 (127 reviews)

Exercise	Sets
Smith machine bench press, 1 warmup + 2 heavy working sets	3
Smith machine incline bench press (45 degree, tucked elbows)	4
Smith machine shoulder press	4
Pec deck	2
Cable lateral raises	3
Overhead cable tricep extension	3
One arm cable pushdowns	2
Machine lateral raises	2
Decline weighted crunches	3

Exercise	Sets
Lat pulldown, 1 warmup + 4 working sets	5
HS Iso-Lateral Front Lat Pulldown	2
Neutral grip pullups	2
Chest supported T-bar row	3
Chest supported row machine	3
Reverse pec deck or rear delt cable fly (cable if available)	3
Incline Smith Machine Shrugs	2
EZ Bar Preacher Curl	3
Bayesian Cable Curl	2
Hammer Curl	1

Exercise	Sets
Adductor machine	2
Smith machine back squat, 1 warmup + 3 working sets	4
Leg press	3
Leg extensions	3
Seated hamstring curls	3
Lying leg curls	2
Standing calf raises	3
Cable crunches	3