Nizla.com

Workout schedule, diet and health discussion

Tuesday, June 22

After yesterday’s gym session my glands were up last night. Warm, sunny day today. Went to the closest Sainsburys and got some heavy groceries. I wasn’t hungry enough to have the last meal of the day, mainly due to the heat.

  • Chocolate porridge with 40g raisins – 669 cal, 14g protein (112g oats: 413 cal, 12g; 200ml rice milk: 94 cal, 0.2g; square dark chocolate: 50 cal, 1g; raisins: 112 cal, 0.8g)
  • 200ml pineapple juice – 95 cal, 0.6g protein
  • 2x wholemeal pittas with 100g chicken and 15g tomato sauce – 427 cal, 37g protein (pittas: 284 cal, 11.8g; chicken: 126 cal, 25g; sauce: 17 cal, 0.2g)
  • 2x wholemeal pittas with sardines in olive oil – 449 cal, 37.2g protein (pittas: 284 cal, 11.8g; sardines: 165 cal, 25.4g)
  • …plus drinks (coffee, tea, water, beer)

Total = 1,641 calories and 88.8g protein estimate plus drinks

Measurements…

  • Weight: 164 lbs
  • Fat: 16.1%
  • Water: 57.3%
  • Muscle: 42.1%
  • BMI: 23%
  • BMR: 1774

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