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Sorry for the lament yesterday. The devastation isn't as bad as I thought; I only gained .3 lbs. As far as exercises for Monday's I made gains with all areas. I gained another 5 reps in my pull up routine, added 5 lbs to bench, completed both core exercises with less effort, and added 2 rep to 6 sets of tricep exercises. My body has changed a lot (for the better), and next week I plan to post updated photos.
BTW--my WOE is CICO with the caveat of eating clean as a general rule. No junk, stay away from simple carbs, nothing out of a can, box or bag (except a few healthy items), and eat low glycemic carbs. We did away with potatoes (except holidays) and white bread 5 years ago. We use brown rice as a meal stable and include sweet potatoes (nothing added) about twice weekly. I don't have cheat days, but won't blow off meals and treats when invited for dinner, such was the case last night. We ate spaghetti (ugh!) ad had Pepperidge Farms chocolate cake :) I suspect I'm in the 15% BF range. Next week you be the judge.
Oh Yeah--macros roughly 40 protein, 40 carbs, and 20 fat.
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