April 17, 2025

Part 1:

5-rep-max deadlift

Part 2:

5-rep-max shoulder press

Part 3:

Tabata Echo bike

Post loading and calories to comments.

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Keto Greek Yogurt Breakfast Parfait

Ingredients (serves 1):

• 3/4 cup full-fat Greek yogurt (unsweetened)

• 1/4 cup fresh blueberries

• 2 tbsp sliced almonds

• 1 tbsp unsweetened coconut flakes

• 1/2 tsp vanilla extract

Instructions:

1. In a small bowl or glass, stir Greek yogurt with vanilla extract until well combined.

2. Layer half the yogurt in a serving glass or bowl.

3. Add half the blueberries, almonds, and coconut flakes.

4. Top with remaining yogurt, then finish with the rest of the blueberries, almonds, and coconut flakes.

5. Serve immediately.

   
   

Macros (per serving):

~320 kcal

• 24g fat

• 16g protein

• 6g net carbs

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"The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown. This movement gets you from under things to on them. Let your imagination run. Though containing a pull-up and a dip, its potency is due to neither. The heart of the muscle-up is the transition from pull-up to dip – the agonizing moment when you don’t know if you’re above or below." – Greg Glassman, The Muscle-up, 2002

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