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Workout schedule, diet and health discussion

Sunday, December 27

Cancelled the gym a few days ago but January’s already paid for. Decided to take it easy and rest until I get over this sickness.

  • Porridge with skimmed milk and water – 425 cal, 18.2g protein (oats: 350 cal, 11g; 200ml milk: 75 cal, 7.2g)
  • Peanut butter sandwich – 300 cal, 12.4g protein
  • Banana – 105 cal, 1g protein
  • 2x cookies – 230 cal, 2.8g protein
  • 2x beef steaks – 200 cal, 26.5g protein (100g: 160 cal, 21.2g)
  • Wholemeal bread – 435 cal, 20g protein
  • Tomato, 90g pasta, 30g cheese – 818 cal, 23g protein (tomato: 372 cal, 4.4g; pasta: 321 cal, 11.1g; cheese: 125 cal, 7.5g)
  • …plus drinks (coffee, tea, wine)

Total = 2,513 calories and 103.9g protein estimate plus drinks

Here are the stats off the scales…

  • Weight: 169 lbs
  • Fat: 17.5%
  • Water: 56%
  • Muscle: 41%
  • BMI: 24%
  • BMR: 1800 cal (daily calories burned during rest)

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