HIIT/Abs/Calves and Macros

Cardio

5 minute warmup, 15 intervals, 10 minute cool down

Abs

crunches - BW x 25, BW x 25, BW x 25
seated cable crunches - 80 x 15, 100 x 10, 80 x 15
leg raises - BW x 14, BW x 14, BW x 14

Calves

Leg Sled Calf Raises - 90 x 20, 90 x 20, 90 x 20
Hack Squat Calf Raises - 90 x 15, 90 x 15, 90 x 15
Single Leg Standing Calf Raises - BW x failure, BW x failure, BW x failure

Think i'll start doing calves 2x a week. One day lower reps (quad day), one day higher reps (cardio day).

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Diet

Calories: 2,212, Protein: 224.4g, Carbs: 174.7g, Fats: 64.9g