Fat Around Button Area?

[MartinBoy]

I've had times where calves were sore for a good 4 days after a killer workout. I think you'll be fine. Just give them a little more time to heal and if they're still bothering you after a few more days then we'll get concerned.

Your meals are looking GREAT Martin! Awesome job pal!

Yeah, i was pretty confident calves would heal eventually but it's knees im worried about as they're a joint and not really a muscle. Most of the pain is gone at the moment so going to do back and biceps in a little bit and save legs and shoulders for tomorow, just to give legs more time. If knees continue to hurt and make a click/crackling noise then i'll be quite worried as they're still hurting a bit and i hope i haven't damaged joints.

Day 339
Breakfast, mini babybell, 50g of chunky chicken, 3 wheatabix with 200ml semi skimmed milk.
377 cal 45.6g carb, 30.5g protein, 7.4g fat

Can of red kidney beans and a mini babybell
292 calories 23.2g protein 43g carb 4g fat

Banana 95 cal, 23g carbs
Workout
Back
3 sets of pull ups, 1st set wide grip - 10, set 2 and 3 close grip - 9,8.
3 sets of bent over barbell rows (50kg) - 9,8,8.
3 sets of dumbbell rows (20kg) - 10,10,10

Biceps
Went to do chin ups/bicep pull ups but it just didn't feel right, 1st set i did 5 and then i stopped as the garden piece i was doing it on i was worried it would break, so ran inside to pull up bar and did 5. Then next set when i got to 4th rep on 2nd set it just didn't feel right and i stopped.
3 sets of alternating hammer curls (12kg)- 8,8,8.
3 sets of barbell curls (25kg) - 2 sets - 6,5. Then lowered weight to 23kg - rep 6.

Now this workout may look half decent on paper and like that. But i felt it went bad physically. Although i mentally wanted to do it and im determined to put in 110% every workout i just felt after the first pull ups that i was so tired and drained, almost as if i had done a hard days work, which i hadn't. And the reason i felt this workout didn't go to well could be to a number of things.
Bad Hayfever - taking medicine, eye drops making me feel tired lately, really hot weather - making me constantly sweat which i don't like anyway, constantly drinking. And a bit of it could be that im a little sore from yesterdays workout.

It's weird because i felt yesterdays workout was alright and todays not so good, however i stuck most of it out and did the same amount that i normally usually do, so maybe im being a bit harsh on myself, or maybe i should just change things up, as i want to start seeing some major changes and been doing this routine for well over a month. So yeah, one of bad workouts today, felt as if i was doing this workout on top of another one. But oh well, done now, espically where im eating pretty well i want to make sure im giving it 110%, and when im physically performing like this, the results im going to get are going to be best.
Could i ask on your thoughts about changing the routine? Ive tried changing the days around, say so im not always doing chest and tri's on a monday, but maybe i need to mix things up, or maybe the results are just taking longer than i expect, who knows. Still, some workout is better than none.

Protein shake with 1/2 cup oats, 100ml semi skimmed milk.
322 cal, 30.9g protein, 35.4g carbs, 6.6g fat.

[cassiegose]

Hi Martin,

I doubt you damaged your joints. They are probably just a bit sore from the jumping as you're not accustomed to doing that workout. Give it a few more days and I'm sure they'll start to feel better.

As for changing your routine... I've been doing the same split (upper body/lower body) for over six months now and I'm still making gains on it and still enjoying it. I could change it up but it works perfectly with schedule and I'm still making progress so see no need to change it. I guess point Martin is that you really should try to stick with a routine for longer than a month before wanting to switch to a new one. How do you know if it is or isn't working if you don't stick with it long enough to actually make progress? Because I've been doing the same splits for so long I make it a point to change up routine each time I lift weights. Sometimes I'll do 5x5, sometimes 3-4x6-8s, sometimes 3x10-15, sometimes 4 sets of as many reps as I can do (using a heavy weight reps are usually 6,5,5,4). I'm also constantly changing up exercises... One day upper body will be incline bench, bent over barbell rows, flys, wide grip pull ups, dips, chin ups and the next time around upper body will be flat bench, dumbell rows, pushup variations, narrow grip lat pull downs, pullovers, military press, and pushup variations.... This really seems to help keep workouts exciting while continually challenging muscles in different ways.

I bet those pull ups were difficult because you had really fatigued the biceps already through the pullups and rows. And sometimes we just have days in the gym where we feel a bit "off".

Meals look great.

[MartinBoy]

Thanks for the feedback, very helpful as always

(Touch wood) knees aren't as bad today, nor are calves, so hopefully calves healing fully will restore knees too, as they aren't too bad today and hopefully should be good to go for tomorrows workout. Your routine seems interesting, alot of variety there so less chance of being bored. That's true what you say, maybe i should give it at least another month, however it's just like for example today, where im doing around the same amount of weight and reps i feel i haven't got stronger/bigger. But then when i think realistically, say i felt i had a good workout one week, by the time next week it's not like im going to be able to double the weight. Maybe i could try switching it around by trying different sets like 5x5, but sometimes im doing around 5 reps anyway (chair dips), depending on the workout. Could be fatigued for the chin ups, i don't normally do them bicep way at all, most people can do more that way but i can probably do more with palms away (pull ups) which is more effective i believe and is harder. I will try again to adjust bench then incline can help out a bit, where i did flys yesterday a lower weight i must of used better form, because when i put arm across chest it's sore at the outer side, so perhaps that's a good thing.

So yeah, legs and shoulders tomorrow and then possibly back to jump rope the day after .
Just had 2 slices of wholemeal bread, 100g of chunky chicken and a tablespoon of peanut butter. With the peanut butter i felt it looked like it must of been about 200 calories, but even the tub said a tablespoon was 85 calories 5.6g fat, so it must of been where i thought it took alot out of the pot (340g pot) and 100g is around 550cal, anyway enough of me jabbering lol.
319 cal, 34g protein, 21.7g carbs 7g fat.

Dinner - egg white, 8 ocean sticks, turkey slice, salad - beet root, lettuce etc.
Id say 200 cals, 20g protein 18g carbs/8g sugar.

Can of pilchards
188 cal, 20g protein, 10.3g fat.

1 wheatabix - 67 calories, 1g fat,2g protein, 14g carb

Total TDEE around:
1865 cal, 160.6g protein, 200.7g carbs, 36.3g fat.

Chance i may be going away for the weekend friday-sunday, so will miss the full body, or i could do legs and shoulders like normal tomorow, possibly jump rope thursday, and full body on the friday, and i'll try to keep nutrition as clean as possible, hopefully not drink too.

I know i must sound stupid saying about results, but got to try and enjoy myself now and then, still young lol.

[cassiegose]

Thanks for the feedback, very helpful as always

(Touch wood) knees aren't as bad today, nor are calves, so hopefully calves healing fully will restore knees too, as they aren't too bad today and hopefully should be good to go for tomorrows workout. Your routine seems interesting, alot of variety there so less chance of being bored. That's true what you say, maybe i should give it at least another month, however it's just like for example today, where im doing around the same amount of weight and reps i feel i haven't got stronger/bigger. But then when i think realistically, say i felt i had a good workout one week, by the time next week it's not like im going to be able to double the weight. Maybe i could try switching it around by trying different sets like 5x5, but sometimes im doing around 5 reps anyway (chair dips), depending on the workout. Could be fatigued for the chin ups, i don't normally do them bicep way at all, most people can do more that way but i can probably do more with palms away (pull ups) which is more effective i believe and is harder. I will try again to adjust bench then incline can help out a bit, where i did flys yesterday a lower weight i must of used better form, because when i put arm across chest it's sore at the outer side, so perhaps that's a good thing.

So yeah, legs and shoulders tomorrow and then possibly back to jump rope the day after .
Just had 2 slices of wholemeal bread, 100g of chunky chicken and a tablespoon of peanut butter. With the peanut butter i felt it looked like it must of been about 200 calories, but even the tub said a tablespoon was 85 calories 5.6g fat, so it must of been where i thought it took alot out of the pot (340g pot) and 100g is around 550cal, anyway enough of me jabbering lol.
319 cal, 34g protein, 21.7g carbs 7g fat.

Dinner - egg white, 8 ocean sticks, turkey slice, salad - beet root, lettuce etc.
Id say 200 cals, 20g protein 18g carbs/8g sugar.

Can of pilchards
188 cal, 20g protein, 10.3g fat.

1 wheatabix - 67 calories, 1g fat,2g protein, 14g carb

Total TDEE around:
1865 cal, 160.6g protein, 200.7g carbs, 36.3g fat.

Chance i may be going away for the weekend friday-sunday, so will miss the full body, or i could do legs and shoulders like normal tomorow, possibly jump rope thursday, and full body on the friday, and i'll try to keep nutrition as clean as possible, hopefully not drink too.

I know i must sound stupid saying about results, but got to try and enjoy myself now and then, still young lol.

You're welcome for the feedback. pleasure as always.

I think you plans for legs/shoulders tomorrow, jump rope on thursday, and fullbody on friday sounds great!!

You don't sound stupid at all regarding going and enjoying yourself! You're young and you should go and have a wonderful weekend!

[MartinBoy]

Thanks, best put in the work now then as i won't be able to workout saturday, not sure about sunday.

Day 340

Slightly different breakfast today as im going to do weights in a minute.

Brown rice, 225 cal 5.5g protein 55g carb
with 4 egg whites.

Egg whites - 60 cals, 16g protein. - Hope this is right, it's from egg whites (1 whole egg is 75 cal 6.2g protein, 5.6g fat)
285 cals, 21.5g protein, 55g carbs.

With the rice i cooked it for about just over 30mins. And then put a 75g serving (225 cal etc) onto a bowl and it was such a small amount i thought that's odd that it has around 55g carbs, so put the spare in the fridge, but then read that a cooked serving weights approx 195g, so added 125g more rice .

Going to workout now.

Workout
legs
3x50kg Barbell straight dl - 10,6. I stopped here because it didn't feel right and i didn't want to risk messing up back, 2 sets of normal deadlifts that i do (knees bent) - 10,9.
3 sets of barbell squats (50kg) - 11,14,10. I find these easy, well on legs, only hard bit is getting the weight up and of course resting it on top of back/shoulders.
3 sets of Dumbbell lunges (22kgx2) - 10,10,10.
Added in calf raises, but was cautious of doing them where calves have only just healed, 3 sets with two 5kg db's in hand - 12,12,8- last set started feeling sore so stopped.

Shoulders
3 sets of shoulder shrugs (20kg DB'Sx2) - 10,10,10.
3 sets of 40kg military press - 9,7,8.
3 sets of reverse flys (5kgx2) - 8,8,8.
3 sets of side raises (8kg x2) - 9,8,8.

I feel this workout was alright, a bit better than yesterdays, what do you think? It's really frustrating when wrists give out before muscles, for example i feel i could of done alot of squats but of course i need to carry the weight too, same with lunges. I'm really determined in head to say im going to work hard to get the results i want, but when it comes to it i don't feel full of energy. It could be because i worked out after breakfast on just 282 cals? But i doubt it, because i had around 55g carbs, i wouldn't say im getting bored of working out, because i want to meet goals and i can't get them by just eating well, i have to put the effort in, may i ask what you do when you're feeling not as motivated and to help yourself through a workout? I think main problem is say for example the first exercise deadlifts which i changed, probably no problem in that, but im thinking too much whilst working out, where i should probably do what ive got to do then think about it. It took me around 1hr 15mins by the way.

Sorry to talk so much all the time, and sorry if it seems if im complaining, just how i feel, sometimes i look good in mirror sometimes average, main thing that people look at is abs and chest i feel, just need to stick with it and push myself when it comes to physically working out. I was thinking creatine would help me get in the extra reps i need, but i know it's no magic potion and is probably more complicated to use than protein powder.

1/2 cup oats, protein powder, 100ml semi skimmed milk, and a tablespoon of peanut butter.
407 cals, 12.2g fat 33.9g protein 35.4g carbs

Banana 100 cal, 23g carb

2 slices wholemeal bread
114 cals, 5g protein, 18.8g carbs.
1/2 avocado - 140 cal, 12.5g fat.
chicken pieces 140 cal, 23g protein.

Feel fat in myself again lol

Can of chick peas
287.5 cal, 18g protein, 40g carbs, 7.2g fat

2 slice wholemeal bread, tablespoon peanut butter, 5 turkey slices.
302 cals, 27.3g protein, 22.8g carbs, 10g fat.

[cassiegose]

Hi Martin,

The workout looks good. As for the wrists... you could try the squats with dumbells at your sides instead of with the barbell since you don't have a squat rack. For your wrists, I bought some of these that seem to help: http://www.google.com/products?hl=en&q= ... CEQQrQQwAg" onclick="window.open(this.href);return false;.

For days when I don't feel motivated (today was actually one of those days) I put head down, grit teeth, and battle through. When I was training for last 4 shows I was on a very strict diet while training ALOT and there were many days where I honestly just did not feel like putting in the work. However I had a big goal and I really wanted to achieve it so I battled through. I ended up getting 1st place in last show so hardwork did pay off. I would love to tell you that this stuff is always fun and enjoyable but the truth is its really not. There are days where it just plain sucks and all you can do is give it 100% and get through it.

You could give creatine a try if you feel that it would help. I usually don't recommend supplements however I do think that creatine is a decent supplement and is one that I take and feel that I've had good results with. I'm definitely not pushing this on you in any way, just saying that your nutrition is in line and your workouts seem to be going well so if you feel like you could use that extra boost you could give creatine a try and see what you think.

Stop apologizing. I have days where I look in the mirror and feel good and then others I just feel average. This is normal friend. Don't feel fat! I really feel that this feeling fat thing is, in many ways, just in your head. I've seen your pictures and you are NOT FAT! You should try telling yourself that you are a LEAN MEAN MUSCLE MACHINE (or something else... lol... but lean mean muscle machine does rhyme and it has a nice ring to it ) and stop with the negativity. I have days where I look in the mirror and can honestly make myself feel one way or another about body... I could stand there and pick apart myself looking at everything that I'm unsatisfied with OR I could stand in front of the mirror and notice good features and everything that I am satisfied with. Sooooo little homework for you friend... next time you look in the mirror notice the GREAT things about yourself and the areas where you're making progress instead of negative observations. Let me know how this works out for you.

As always, GRRRRRRRRRRRRRRRRRRReat job!

Cassie

[MartinBoy]

Thanks alot Cassie, great feedback.

Good job on the shows, must of been hard, still like you said, hardwork does pay off
As for the wrists, i may get some wrist straps, i have a pair of gloves with wrist support but i dunno, when i hold weights in hands for doing things like, shoulder shrugs, squats etc, when i carry more weight than i would do with bicep exercises, hands/arms are giving in before legs. So maybe the wrist straps could be good. For the creatine, i might leave it just for now, as i still have protein powder, but maybe i'll try it out soon.
I think it might be in head, because other people ( family) say im not fat at all, so yeah should try and get that out of head lol.

Thanks for your feedback, it really helps me analyze things differently, and helps me think more positive about what im doing

slice of wholemeal bread and 5 turkey breast slices.
160 cals, 21.8g protein, 9.8g carbs, 3g fat.

1 wheatabix
67 calories, 1g fat,2g protein, 14g carb

TDEE at the moment and near finished for the day, but might eat soon if im hungry,
2002 cals, 152.5g protein, 218.8g carbs, 45.9g fat.

[MartinBoy]

If i go away the weekend i hope it doesn't mess up progress, i'll do best to eat well, but i doubt i'll be able to keep nutrition like it has been

Day 341

Breakfast, 3 wheatabix with 200ml semi skimmed milk, 4 egg whites.
335 cal 45.6g carb, 28.5g protein, 5g fat

Banana 100 cal, 23g carbs

Going to have something to eat and then go on the bike for 40mins, would of done jump rope again, but where im probably going away the weekend don't want the risk of legs being so sore again.

25G worth of brazil nuts - about 5 nuts, 175 cals, 16.4g fat, 3g protein. - So high in calories, but healthy fats i suppose.
Can of red kidney beans with some tomato ketchup 250 calories 18.2g protein 43g carb
425cals, 18.2g protein, 43g carbs, 16.4g fat.

Going away with friends tomorow for a couple of days, so i'll do what i can, however think things like getting drink on the way we may be doing, and maybe eating stuff i shouldn't, but im not going to be stupid with it, it's about 3500 cals to a pound of fat right, surely couple days won't change appearance? Plus it's not like i do this all the time. Even mum said don't worry about it youre always exercising and i should enjoy myself, which is right, right?

Should i do full body tomorow as i missed it last week or cardio again as im going away for couple of dayS?

1/2 cup of oats, protein scoop, and 100ml semi skimmed milk.
322 cals, 30.9g protein, 32.4g carbs, 6g fat.

2 slices of wholemeal bread, tablespoon peanut butter, 100g of chunky chicken.
319 cal, 34g protein, 21.8g carbs, 7 fat

125g worth of brown rice, id say about 175 cals, 32g carbs.

[cassiegose]

If i go away the weekend i hope it doesn't mess up progress, i'll do best to eat well, but i doubt i'll be able to keep nutrition like it has been

Day 341

Breakfast, 3 wheatabix with 200ml semi skimmed milk, 4 egg whites.
335 cal 45.6g carb, 28.5g protein, 5g fat

Banana 100 cal, 23g carbs

Going to have something to eat and then go on the bike for 40mins, would of done jump rope again, but where im probably going away the weekend don't want the risk of legs being so sore again.

25G worth of brazil nuts - about 5 nuts, 175 cals, 16.4g fat, 3g protein. - So high in calories, but healthy fats i suppose.
Can of red kidney beans with some tomato ketchup 250 calories 18.2g protein 43g carb
425cals, 18.2g protein, 43g carbs, 16.4g fat.

Going away with friends tomorow for a couple of days, so i'll do what i can, however think things like getting drink on the way we may be doing, and maybe eating stuff i shouldn't, but im not going to be stupid with it, it's about 3500 cals to a pound of fat right, surely couple days won't change appearance? Plus it's not like i do this all the time. Even mum said don't worry about it youre always exercising and i should enjoy myself, which is right, right?

Should i do full body tomorow as i missed it last week or cardio again as im going away for couple of dayS?

1/2 cup of oats, protein scoop, and 100ml semi skimmed milk.
322 cals, 30.9g protein, 32.4g carbs, 6g fat.

2 slices of wholemeal bread, tablespoon peanut butter, 100g of chunky chicken.
319 cal, 34g protein, 21.8g carbs, 7 fat

125g worth of brown rice, id say about 175 cals, 32g carbs.

Go away for the weekend and have a wonderful time Martin! Make smart choices but also have fun and enjoy yourself! You're only young once! You've been doing awesome with the training and diet lately so don't feel guilty about going and having some fun. Yes, a pound of fat is about 3500 extra calories. I would do the full body weights tomorrow.

[MartinBoy]

Thanks, in that case i hope progress will remain the same and i won't lose out? Thanks, il do the weights tomorow then, im gonna be resonably sensibile anyway, like not having takeaways for breakfast, lunch, dinner etc.

Again thanks for the feedback appreciate it.

Pear, rest of chunky chicken, and wheatabix.

Total tdee around
1974 cals, 152.6g protein, 224.8g carbs, 34.4g fat.

I'll update posts tomorow before i go

Thing im mainly worried bout right now is elbow and knee joints, knees keep clicking and are getting sore and earlier when i was kicking a football around, knee was hurting, which it shouldn't, when im doing things like squats and deadlifts whilst working out, i feel it's not helping?

[MartinBoy]

Day 342

Breakfast, protein scoop and 3 wheatabix with 100ml semi skimmed milk.
347 cal 43.8g carb, 31.6g protein, 5.2g fat

Going to try and do full body soon, so tired and drained already though! throat is killing me aswell god i hate hay fever!

Workout
3 sets of bench press (54kg) - 10,7,6 - dropped it on last set.
3 sets of pull ups - 11,9,7
3 sets of deadlifts (50kg) - 11,9,9
3 sets of barbell squats (50kg) - 10,10,10
went to do clean and press, did 1 set (35kg) - 7, then next set got to 3 reps and decided to stop
3 sets of dumbbell lunges (22kgx2) - 10,10,10
3 sets of triangle push ups - 13,12,10.

This workout i couldn't want to finish much quicker, it must be a mix of the weather and hayfever effecting performance, it may seem like im making exscuses, but i just feel drained, and tired, sweating constantly, i was going to do dumbbell curls but i just wanted to get the workout done, at least i got the main stuff done, legs, back, chest.

Protein shake with 1/2 cup oats and 100ml semi skimmed milk.
322 cals, 30.9g protein, 35.4g carbs, 6.6g fat.
Pear, 53 cals, 13g carbs

Can of red kidney beans - 250 calories 18.2g protein 43g carb
Pack of jumbo prawns spread out a bit to spread protein.
46.7g protein, 225 cals, 4g salt

Off to enjoy the weekend, hope i don't change appearance over the 2 or so days, but so far tdee for today is
1197 cals, 127.4g protein, 135.2g carbs, 12.8g fat.

Taking some wholemeal with me and can of chick peas, and il have to make do with what is avaliable

[MartinBoy]

Back, was alright, didn't eat as bad as i thought, stuck to mainly what i could, have 2 tuna sandwiches over the 2 days, the bad stuff i ate was probably, sweets, frijii choclate milkshake. Having some vodka, and pulls from smoking, but not too bad, had wheatabix for breakfast and when good food was avaliable had that, like snacking on wholemeal bread, so i hope performance isn't effective nor progress and hopefully i'll get back on track tomorow, although im home early i'll try to eat well still but where it's the weekend might eat some food which isn't as good, and get back tomorow.

Can of chick peas -250 calories 18.2g protein 43g carb
Can of red kidney beans - 287.5 cal, 18g protein, 40g carbs, 7.2g fat

Probably could go on the bike, but kinda tired and want to just finish resting, il get back to routine tomorow, just hope appearance doesn't go too downhill over the 2 days.

Protein shake, 1/2 cup oats, 100ml semi skimmed milk - 322 cals, 30.9g protein, 35.4g carbs, 8.6g fat.

Wheatabix.

Hope i haven't put on weight or anything, back to routine tomorow

[MartinBoy]

Day 343
Tired and feel drained again, must be the hayfever, i just hope it doesn't again effect performance.

Breakfast, wheatabix with 200ml semi skimmed milk, tablespoon of peanut butter.
345 cal, 7.2g fat, 8.7g protein 37.8g carb I know, need more protein source but no foods here yet and want to save protein powder for after the workout, just hope it's good enough,.

Can of red kidney beans - 250 calories 18.2g protein 43g carb

Going to do workout soon, so annoying when this weather is soo hott, plus people in garden using the area i need to use floor for certain exercises like today - flys, but what can i do.

Workout
Chest
3 x 55kg barbell bench press - 9,8,7
3 x Dumbbell flys (14kg) - 12,10,11
3 x Decline bench push ups (feet on bench) - 16,16,11.

Triceps
3 x french press 10kg - 9,9,9
3 x Dumbbell kickback (8kg) singles - 10,10,10
3 x triangle push ups - 13,13,10

Good? I feel it went fairly well, not bad.

Protein shake, 1/2 cup oats, 100ml semi skimmed milk
322 cals, 30.9g protein, 35.4g carbs, 8.6g fat.

200g natural yougurt - 130 cals, 10g protein, 14.4g carbs, 3g fat
Pepper corn crispbread - 35 cal, 1g protein, 7g carbs

Is natural yougurt good, it seems it, but i mean like where the carbs are probably all sugar.

God i feel like im dieing, hay fever is terrible ive never known it so bad, medicines are doing next to nothing aswell.

25G dry roasted peanuts, 145 cals, 6.5g protein, 11.5g fat, 2.3g sat.
2 slices wholemeal bread, 114 cals, 5g protein, 19.8g carbs
Tablespoon of peanut butter - 85 cal, 3g protein, 3g carb, 5.6g fat.
4 egg whites - 60 cals, 16g protein.

Did put a can of peas in a bowl with tomato ketchup but the taste was so foul i couldn't eat it.

Feel really fat today and feel as if i have put on weight around stomach, so im hoping it's just one of those days.

2x wheatabix - 128 cals, 28g carbs, 4g protein, 2g fat.
Protein shake with 1/2cup oats, 200ml semi skimmed milk.
372 cals, 34.3g protein, 40.8g carbs, 8.3g fat.

tdee around
1989 cals, 137.6g protein, 229.2g carbs, 46.2g fat

[MartinBoy]

Day 344
Breakfast, 3 wheatabix with 200ml semi skimmed milk, 4 egg whites.
335 cals, 28.5g protein 45.6g carb, 5g fat

Going to either do shoulders and legs or back and biceps in a little while.

Workout
Legs
3 x deadlift (51kg) - 11,10,9
3 x dumbbell squats - 22kg x2 - 10,10,10
3 x dumbbell lunges - 22kg x2 - 10,10,10
3 x dumbbell calf raises 5kg x 2 - 12,12,12

Shoulders
2x alternating dumbbell press (15kg) - 8,6, 1 set of double - 7.
3 x vertical row - 23kg - 9,9,10
3 x side raises - 8kgx2 - 10,8,8
3 x reverse flys - 5kgx2 - 10,9,10

Good workout i feel, particularly shoulders.

Protein shake, 8 tblespoons/1/2 cup oats, 100ml semi skimmed milk and a tablespoon of peanut butter
407 cals, 33.9g protein, 39g carbs,/2.3g sugar, 12.2g fat

200g yougurt, tablespoon peanut butter, 2 turkey breast slices, banana mini babybell
397 cals, 26g protein, 40.4g carbs, 13.1g fat

Apple - 81 cals, 18g carbs
Extra large fish fillet, removed batter, 22g protein, 150 cal
Potatoes, greens, carrots - id say about 200 cals, 30g carb

Can of chick peas - 287.5 cal, 18g protein, 40g carbs, 7.2g fat
25gs dry roasted peanuts - 145 cal, 6.5g protein, 11.5g fat.
Mini babybell - 42 cals, 5g protein, 2.5g fat.

3 turkey slices, 60 cals, 12g protein, 1.5 fat.
2 slices of wholemeal bread, 114 cal, 5g protein, 19.8g carbs
wholemeal crisp bread 35 cals 1g protein, 7g carbs
tdee around:
2172 cals, 157g protein, 222g carbs, 54g fat

[cassiegose]

Hi Martin,

Sorry for the delayed response. I've been away from computer for 3 days so playing catch up now.

Your meals look good!

Todays workout looked grrrrreat! Good job!!!

How was your weekend? I remember you were going out of town. Have a fun time?

Cassie