Nizla.com

Workout schedule, diet and health discussion

Monday, January 31

Rest day today, doing some work, hit the gym tomorrow.

Measurements…

  • Weight: 161.2 lbs
  • Fat: 15.4%
  • Water: 57.9%
  • Muscle: 42.6%
  • BMI: 22.6%
  • BMR: 1757

Recently changed from “Calcium, zinc and magnesium” to “Calcium and vitamin D3” supplements. Taking one of each per day until the zinc and magnesium are used up.

Food today…

  • Chocolate porridge with 25g raisins and 15g desecated coconut – 720 cal, 14.4g protein (oats: 413 cal, 12g; 200ml rice milk: 94 cal, 0.2g; square dark chocolate: 52 cal, 0.9g; raisins: 70 cal, 0.5g; coconut: 91 cal, 0.8g)
  • 200ml grapefruit juice – 82 cal, 1g protein
  • 2x pittas with tuna and mayo – 482 cal, 49.2g protein (pittas: 284 cal, 11.8g; tuna: 156 cal, 37.2g; mayo: 42 cal, 0.2g)
  • Peanut butter sandwich – 460 cal, 18g protein.. (100g multigrain bread: 265 cal, 10.4g; 33g peanut butter: 195 cal, 7.6g)
  • Doritos and salsa – 210 cal, 3.7g protein.. (35g doritos: 177 cal, 2.6g; salsa: 33 cal, 1.1g)
  • Baked beans on toast – 527 cal, 29.4g (100g multigrain bread: 265 cal, 10.4g; beans: 262 cal, 19g;)
  • …plus drinks (coffee, tea, water)

Total = 2,481 calories and 115.7g protein estimate plus drinks

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