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Workout schedule, diet and health discussion

Wednesday, January 27

After feeling slightly ropey for the past few days had a decent gym session today. The heating system was broken at the gym so it was very hot but I had a lot of rest inbetween sets and drank plenty of water. Felt fine afterwards, tired but ok.

  • Pull-ups: 6,6,6,6
  • Dips: 8,8,8,8 (dips much better than last entry on here)
  • Weighted row: 8,8 (40kg)
  • Push-ups: 12,12
  • Tricep triad (dumbells): 6,6 (4kg) (+extra set of lateral raises 6kg)

Here’s my food intake..

  • Porridge with skimmed milk and water + dark chocolate square – 478 cal, 19.3g protein (oats: 350 cal, 11g; 200ml milk: 75 cal, 7.2g; choc: 53 cal, 1.1g)
  • Peanut butter sandwich – 300 cal, 12.4g protein
  • 4x dark chocolate digestive biscuits – 336 cal, 4g protein
  • *** workout ***
  • 2x pittas and sardines in olive oil – 455 cal, 37.2g protein (pittas: 290 cals, 11.8g; sardines: 165 cal, 25.4g)
  • Tomato, 90g pasta, 30g cheese – 818 cal, 23g protein (tomato: 372 cal, 4.4g; pasta: 321 cal, 11.1g; cheese: 125 cal, 7.5g)
  • 30g Twiglets – 100 cal, 3.5g protein
  • …plus drinks (coffee, tea, orange juice, wine)

Total = 2,487 calories and 99.4g protein estimate plus drinks

Measurements…

  • Weight: 164.6 lbs
  • Fat: 16.5%
  • Water: 56.8%
  • Muscle: 41.8%
  • BMI: 23.1%
  • BMR: 1778 cal (daily calories burned during rest)

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