HIIT/Abs/Calves and Macros

Cardio

5 minute warmup, 15 intervals, 10 minute cool down

Upper Abs

crunches - 30 reps x 2 sets
weighted decline crunches - 45lbs x 12 reps x 2 sets
cable crunches - 170lbs x 12 reps x 2 sets

Calves

Circuit - 3 Big Supersets x 15 reps each exercise consisting of seated calf raise, leg press calf raise and standing with my heels on a plate and doing just the top part of the raise. Then did 2 sets of hack squat calf raises.

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Diet

Calories: 2,332, Protein: 224.6g, Carbs: 199.7g, Fats: 70.9g