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Wednesday 17 April 2024 05:30hrs Body Weight @ 183.4lbs (up 3.2lbs) Increase due to yesterdays chocolate binge 7 day average 182.54lbs (no change)

Wednesday 17 April 2024 03:55hrs - Legs & Upper Abs Training protocol will be 2 or 3 sets per exercise performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) with approximately 90 seconds rest between sets / exercises, target time for each rep will be ~5...

Wednesday 17 April 2024 Sleep info based on Oura Ring / Whoop Time in bed - 5:15 (21:15 to 02:30) Total Sleep - 4:49 / 4:56 Awake - 0:26 / 0:19 Deep Sleep - 0:17 / 0:46 Light Sleep - 3:35 / 3:01 REM - 0:57 / 1:09 Average HRV - 11ms / 30ms

Tuesday 16 April 2024 Calories, macros and activity Feeding Window - 10:00hrs to 10:30hrs OMAD Carnivore Another chocolate binge fest early afternoon so not tracked calories today Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate...

Tuesday 16 April 2024 06:30hrs - (21.25 hours fasted) Body Weight @ 180.2lbs (down 2.2lbs) 7 day average @ 182.54lbs (down 0.17lbs)

Tuesday 16 April 2024 04:30hrs - Back, Biceps & Obliques Training protocol will be 2 or 3 sets per exercise performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) with approximately 90 seconds rest between sets / exercises, target time for each rep will be ~5...

Tuesday 16 April 2024 Sleep - Oura Ring / Whoop Time in bed - 6:00 (21:00 to 03:00) Total Sleep - 5:23 / 5:09 Awake - 0:37 / 0:51 Deep Sleep - 0:48 / 1:23 Light Sleep - 3:02 / 2:28 REM - 1:33 / 1:18 Post workout nap - Oura Ring / Whoop Time in bed - 1:35 (07:15 to 08:50) Total Sleep - 1:27...

Monday 15 April 2024 Potential quality of sleep influencing factors • Step Count - 7,962 Negative effects • 600-650mg Caffeine Positive effects • Planned Rest Day • 22.5hr fast (14/04 @ 11:30hrs - 15/04 @ 09:00hrs • 15 minute eating window • Last meal / food intake 12+ hours before...

Monday 15 April 2024 Calories, macros and activity Feeding Window - 09:00 - 09:15 OMAD Carnivore • MyFitnessPal (kcals) - 2,305 • Protein (g) - 209 • Fat (g) - 161 • Carbs (g) - 5 Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate...

Monday 15 April 2024 05:30hrs - (18 hours fasted) Body Weight @ 182.4lbs (down 0.2lbs) 7 day average 182.71lbs (down 0.29lbs)

Monday 15 April 2024 Sleep info based on Oura Ring / Whoop Time in bed - 6:15 (21:45 to 04:00) Total Sleep - 5:35 / 5:48 Awake - 0:40 / 0:27 Deep Sleep - 1:20 / 1:24 Light Sleep - 2:42 / 2:33 REM - 1:33 / 1:51 Average HRV - 23ms / 43ms

Sunday 14 April 2024 Potential quality of sleep influencing factors • Step Count - 3,382 Negative effects • 650-700mg Caffeine Positive effects • Early AM Workout • 20+ hour fast (13/04 @ 15:00 - 14/04 @ 11:08) • 22 minute eating window • Last meal / food intake 10+ hours before...

Sunday 14 April 2024 Calories, macros and activity OMAD Carnivore Meal 1 - 11:08 to 11:30 • MyFitnessPal (kcals) - 2,287 • Protein (g) - 204 • Fat (g) - 159 • Carbs (g) - 10 Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate...

Sunday 14 April 2024 10:15hrs - (19.5 hours fasted) Body Weight @ 182.6lbs (down 0.2lbs) 7 day average 183.00lbs (down 0.77lbs)

Sunday 14 April 2024 02:45hrs - Chest, Triceps, Delts & Lower Abs Training protocol will be 2 or 3 sets per exercise performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) with approximately 90 seconds rest between sets / exercises, target time for each rep...

Sunday 14 April 2024 1st Sleep info based on Oura Ring / Whoop Time in bed - 4:42 (20:32 to 01:14) Total Sleep - 4:24 / 4:11 Awake - 0:18 / 0:31 Deep Sleep - 1:07 / 1:08 Light Sleep - 2:12 / 1:30 REM - 1:05 / 1:33 2nd Sleep info based on Oura Ring / Whoop Time in bed - 2:24 (07:15 to 09:39)...

Saturday 13 April 2024 Potential quality of sleep influencing factors • Step Count - 5,729 Negative effects • 500-550mg Caffeine Positive effects • Early AM Workout • 18hr fast (12/04 @ 15:15hrs - 13/04 @ 09:15) • 2MAD (09:15 & 15:00) • Last meal / food intake 5+ hours before bedtime •...

Saturday 13 April 2024 Calories, macros and activity Feeding Window - 09:15 to 15:00hrs 2MAD Carnivore • MyFitnessPal (kcals) - 2,309 • Protein (g) - 223 • Fat (g) - 153 • Carbs (g) - 10 Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium...

Saturday 13 April 2024 05:30hrs (14.25 hours fasted) Body Weight @ 182.8lbs (down 2.2lbs) 7 day average 183.77lbs (up 0.14lbs)

Saturday 13 April 2024 02:38hrs - Legs & Upper Abs Training protocol will be 2 or 3 sets per exercise performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) with approximately 90 seconds rest between sets / exercises, target time for each rep will be ~5...