Workout schedule, diet and health discussion

Monday, June 28

Hot day, went to gym and did abs/lower back. Back of my ribs still feeling crazy sometimes. Had 5g of BCAA in the porridge and in some gravy. The egg white powder was ok by itself without the BCAA but with more water.

  • Chocolate porridge with 25g raisins – 629 cal, 13.6g protein (oats: 413 cal, 12g; 200ml rice milk: 94 cal, 0.2g; square dark chocolate: 52 cal, 0.9g; raisins: 70 cal, 0.5g)
  • 200ml grapefruit juice – 82 cal, 1g protein
  • Bacon and egg on 2x pittas – 578 cal, 33.4g protein (pittas: 284 cal, 11.8g; 2x rashers bacon: 66 cal, 6.6g; 2x fried eggs: 219 cal, 14.9g; 8g tomato sauce: 9 cal, 0.1g)
  • 480g veggies and vegetable gravy – 182 cal, 11.6g protein (veggies: 168 cal, 11.5g; gravy: 14 cal, 0.1g)
  • Egg white protein powder – 113 cal, 24.3g protein
  • 130g apple – 61 cal, 0.5g protein
  • Peanut butter sandwich – 460 cal, 18g protein.. (100g multigrain bread: 265 cal, 10.4g; 33g peanut butter: 195 cal, 7.6g)
  • …plus drinks (coffee, tea, water)

Total = 2,105 calories and 102.4g protein estimate plus drinks

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