Workout schedule, diet and health discussion

Monday, June 21

Went to the gym today. Did some curls, flys, dips, lat pulldowns and a bit of back work (pulldowns and some pullups). Pullups are still pretty hard but my back/ribs aren’t feeling as uncomfortable as before. My glands (thyroids) are still up and down, they were ok during the workout but have been up afterwards.

  • Chocolate porridge with 50g raisins – 704 cal, 16g protein (112g oats: 413 cal, 12g; 225g almond milk: 101 cal, 2g; square dark chocolate: 50 cal, 1g; raisins: 140 cal, 1g)
  • 2x digestive biscuits – 140 cal, 2.2g protein
  • 2x bananas – 210 cal, 2.6g protein
  • Peanut butter sandwich – 460 cal, 18g protein.. (100g multigrain bread: 265 cal, 10.4g; 33g peanut butter: 195 cal, 7.6g)
  • Baked beans, 100g cherry tomatoes, chicken breast, toast – 728 cal, 55.1g (100g multigrain bread: 265 cal, 10.4g; beans: 262 cal, 19g; tomatoes: 75 cal, 0.7g; chicken: 126 cal, 25g)
  • 200ml pineapple juice – 95 cal, 0.6g protein
  • …plus drinks (coffee, tea, water)

Total = 2,337 calories and 94.5g protein estimate plus drinks


  • Weight: 164.8 lbs
  • Fat: 17.1%
  • Water: 56.2%
  • Muscle: 41.4%
  • BMI: 23.1%
  • BMR: 1780

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