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Workout schedule, diet and health discussion

Tuesday, September 4

Gym today. Got there early, about 4.30pm. Good session. Upper body arms and finishing off focussing on shoulders. Read about the “piston bent-over rows” in Men’s Health, it’s very similar to the barbell rows but it works the core more too and mixes it up somewhat. Triceps are pretty knackered afterwards.

  • Wide-grip pull-ups (3×10)
  • Dips with 5kg weight (3×10)
  • Pushups (3×10)
  • Kettlebell front raise (3×10 – 8kg,12kg,14kg)
  • Dumbell flies (5kg,7kg,7kg)
  • Tricep pushdowns (18kg,23kg,27kg)
  • Vertical barbell rows and alternating dumbell rows (AKA piston bent-over row) (20kg barbell x2; 16kg and 12kg dumbells)

Gym-wise, starting to take legs more seriously. Leg days generally feature some cardio and abs stuff, abs days tend to have cardio in too…
July – 10 sessions (7 upper, 3 abs)
August – 9 sessions (4 upper, 4 legs, 1 abs)

Today’s diet…

  • Porridge with 135g oats, 20g raisins, 10g dark chocolate and 10g desecated coconut – 700 cal, 18g protein (oats: 529.2 cal, 16.2g; chocolate: 52 cal, 0.9g; raisins: 57.8 cal, 0.4g; coconut: 61 cal, 0.5g)
  • peanut butter on ryvitas – 328 cal, 12g protein (3x ryvita: 102 cal, 2.7g; 25g peanut butter: 226 cal, 9.3g)
  • 4x gingernut biscuits – 184 cal, 2.4g protein
  • ….gym….
  • baked beans – 206 cal, 17.6g protein
  • 120g tuna – 126 cal, 30g protein
  • ….weighed….
  • Chicken Jalfrezi and wholemeal rice – 1156 cal, 137g protein (sauce: 170 cal, 2.5g; 432g chicken: 652 cal, 125g; 115g rice: 334 cal, 9.5g)
  • 2x glass of wine – 180 cal, 0g protein
  • …plus other drinks (coffee, tea, water)

Total = 2,880 calories and 217g protein estimate plus other drinks

Measurements…

  • Weight: 159.4 lbs
  • Fat: 16%
  • Water: 57.7%
  • Muscle: 42.3%
  • BMI: 22.4%
  • BMR: 1726

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