Nizla.com

Workout schedule, diet and health discussion

Monday, May 21

Today’s diet…

  • Porridge with 25g sultanas, 10g dark chocolate and 10g desecated coconut – 599 cal, 14.1g protein (oats: 413 cal, 12g; chocolate: 52 cal, 0.9g; sultanas: 73 cal, 0.7g; coconut: 61 cal, 0.5g)
  • 200ml orange juice – 94 cal, 1g protein
  • Pieces of flapjack – 585 cal, 4.7g protein
  • 2x wholemeal pittas with 42g cheese, baked beans and 85g cherry tomatoes – 809 cal, 41.9g protein (pittas: 308 cal, 11.7g; cheese: 145 cal, 10.4g; beans: 336 cal, 18.8g; tomatoes: 20 cal, 1g)
  • …gym session…
  • Caribbean lamb pattie – 456 cal, 10.5g protein
  • 2x large hard boiled eggs – 196 cal, 15.8g protein
  • 2x cans lager – 400 cal (roughly 200 per can)
  • 48g of toasted corn – 180 cal, 4g protein
  • …plus other drinks (coffee, tea, water)

Total = 3,319 calories and 92g protein estimate plus other drinks

Today’s gym session…

  • pull-ups, dips, push-ups
  • dumbell curls (14kg)
  • chin-ups (3x 6)

Interesting articles:

Some points from the articles…

  • I need to make sure I’m upping the protein every day, not just on workout days. Nearer to 150g per day.
  • More gym sessions. Maybe I need 2 days rest for the pull-ups but I can do a lower body workout/cardio in the middle.
  • Other than that I seem to be doing ok, in particular: compound body-weight exercises and lots of reps.

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