Road to 50 Ep. 5: Daily Weigh In, 2400 Cal Full Day of Eating, Quad Workout PRs

Welcome back to my Road to 50 series. In Episode 5 I share daily weigh ins, waist checks, a full day of eating at 2300 to 2500 calories, and a quad-focused leg day where I push to new PRs. You will see exactly how I manage a controlled build phase, keep an eye on body fat with waist measurements, and fuel hard training without spiraling into a dirty bulk. Real macros, real workouts, real-time results.
If you are a midlife woman working on body recomposition, this episode walks you through how I track trends, when I increase calories, and how I balance higher calorie days with activity. I also show my pre-workout donut tradition on leg day and finish with a customizable burrito bowl dinner.
Chapters
0:00 Intro and series format
0:47 Daily weigh in and build phase goals
1:28 Why I track waist measurement as a fat-gain guardrail
2:55 Calorie targets this week 2300 to 2500
4:26 Daily check ins and trend analysis
6:40 Jeans feel vs data mindset in a build
8:04 Disneyland day, high steps, higher calories, scale outcome
10:47 Quad day training overview
12:00 Hack squat cues and sets
14:40 Leg press progression and rest timing
16:50 Squat Pro machine and form tips
18:45 Leg extensions PR to 80 lbs
20:10 Full day of eating walkthrough
21:30 Dinner burrito bowl and final macros
22:10 Weekly wrap and next episode teaser
Today’s Training Highlights
Hack squat, leg press, Squat Pro, leg extensions
Progressive overload strategy and 3-minute rest for heavy leg work
Form cues, breathing, and mindset to push past plateaus
Nutrition Highlights
Target calories: 2300 to 2500 during build
Protein goal: 150 g
Processed vs whole foods in a build and why satiety strategy changes
Full day of eating with macro callouts
Helpful Videos and Playlists
Road to 50 Playlist: weekly episodes with weigh ins, workouts, and full days of eating
Favorites and routines for midlife wellness
Let’s connect
Comment where you are in your journey and what you want to see next Tuesday.
Keywords
midlife fitness, body recomposition, build phase, lean bulk, progressive overload, leg day workout, quad workout, daily weigh in, full day of eating 2400 calories, macros for women, midlife weight training, over 40 fitness, muscle building for women, road to 50
#midlifevlog #roadto50 #legday #progressiveoverload #fulldayofeating #macros #womenwholift #bodyrecomposition #over40fitness #quadworkout
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