Fat Around Button Area?

[MartinBoy]

Day 361

Breakfast, shreaded wheat, tblespoon crunchy peanut butter, 4 large egg whites
505 cals, 36.5g protein, 58g carbs, 12.6g fat

Probably just going to do a bit of jump rope today, it's rest day, but of course i went out the other night.

Im concerned, i feel elbows have weaken, and of course that's not something i want, for example, when i lay and lean or say im leaning elbows on the chair rest, they start to get tender and hurt alot quicker than before.

Also been having slight lower back pain, perhaps from the deadlifts 5x5? Where as before i did around 50kg, i did 58kg, so quite a jump, but i can live, i think lol.

50g cous cous, can of tuna.
315 cals, 35.5g protein, 35g carbs.

15mins jump rope.

TBlspoon crunchy peanut butter, protein shake
320 cals, 32.9g protein, 14g carbs, 12.9g fat.

Shreaded wheat, 330 cals, 13g protein, 55g carbs, 5g fat.

200ml semi skimmed milk.
100 cals, 6.8g protein, 10.8g carbs, 3.4g fat.

tblspoon crunchy peanut butter
95 cals, 3.5g protein, 7.6g fat, had 3 tablespoons today, don't want to overeat , i know fat doesn't exactly make you fat, it's the calories but i feel i could be over doing it?

Still feeling a bit in the dumps from the over night, but im surviving.

200ml semi skimmed milk
100 cals, 6.8g protein, 10.8g carbs, 3.4g fat

100g chicken, 108 cals, 24.5g protein.

50g cous cous
185 cals, 7.5g protein, 35g carbs

tdee somewhere around
2058 cals, 167g protein, 218.6g carbs, 44.9g fat

[MartinBoy]

Day 362
Breakfast, shreaded wheat, 4 large egg whites.
410 cals, 33g protein, 55g carbs, 5g fat

Going to do workout soon - Upper body A, however been getting lowerback pain now and again, and for some reason i feel it's from deadlifts from tomorrows workout, anything you would change? As im having a bit of trouble with the lower workouts, regarding exercises. Going to do workout and hope nothing distracts me.

should do/aim fordid
Workout
3x bench press 58kg 5-88,8,5
3x weighted pull up (5kg) 8-1210,8,5
3x military press 40kg 5-86,4,4
3x weighted bench dips (6.5kg) 10,10,8
3x bb curl 19kg 8-1212,11,8
3x reverse fly 5kgx2 1010,10,10
Added on normal flys at the end trying to keep shoulder blades tucked in, 14kgx2 - 10,7,8, however feel not sore at all and need get in habit of keeping blades in.

Again i feel dissapointed, i SHOULD NOT feel fatigued after 1 set of bench press. It's actually worse than last week, bench press wasn't as bad, as first set i did the 8 reps, 2nd was 7 or 8, and last set was 5, although guidelines are to do 5-8 reps, what progress am i honestly going to make with 5 reps.
weighted pull up i actually did worse than last week, when im ment to be improving, probably have to lower the weight next time but it's beating the point..
military press, i can normally do 40kg, but now i found myself usually off balance, swaying and all, again i know bench press and pull ups are 2 big compounds, but it's only 2 exercises, i shouldn't be struggling, again no progress is going to be made with 6,4,4 plus i droped the weight after in frustration only for some of them to break, more money im going to have to spend to replace them which i dont have.
Only thing that felt alright was bb curls and bench dips, the flys ive been doing 5kg x2 for ages, i know only a light weight is needed, but making me feel no progress is being made.

I just don't know anymore, but after today i just don't ever want to workout again, Ive tried changing things, ive tried all sorts, i don't know what it is, im always researching, mentally want to put in 110%, but when it comes to it i keep performing like shit. Im sick of being weak, when i did first set of bb curls, it was realitvly easy, did 12 reps, then as i picked up the weight for the 2nd set, it felt twice as heavy. I normally allow myself time to rest, but stuff like pull ups, i could rest for like 5mins, i want to make sure im full of breath, but can't rest for too long, that's sucky stamina/cardio endurance.

Sorry again to moan, but right now, I feel incredibly low, i actually wish i was dead right now, I can't keep living like this, it's not just the weights that are getting me down, i mean i really want to do them and improve in head, but im performing terrible all the time. situation i just can't bare it no more, I'm not going to kill myself or nothing, but i actually feel like being alive is no importance right now and as as low and selfish as that seems it's how im feeling.
I need own place, job, car, money, own life basically, i can't stand this same shit day in and day out, it's too much to bare. Nothing to eat so whatever progress i was going to make after today if any, i can't do aswell to replace the nutrition. I actually cut arm from doing the pull ups but i don't care about that, rather of performed better. Gets me so down, i found myself punching the door plenty of times.

It's just last night i was thinking i was looking forward to working out today, instead i woke up, feeling not as motivated, it's like i feel someone needs to kick me up the backside and get me into gear.

Anyway, protein shake with 200ml semi skimmed milk, 222 cals, 29.5g protein, 10.8g carbs, 5.3g fat.

50g cous cous, tblespoon peanut butter
280 cals, 10.5g protein, 38g carbs, 7.6g fat

Chicken, 150 cals, 30g protein.

Dinner - pork, with mixed vegetables and cous cous.
570 cals, 34g protein, 65g carbs, 7g fat i think

[cassiegose]

Martin,

I'm sorry to hear that you're struggling right now. I understand that sometimes life just seems like its more of a struggle than its worth... HOWEVER its really not. You're at a tough age right now Martin but I do think your situation will get better in time. The drivers license thing is going to be HUGE for you, after that I have a feeling the job/work, car, house, and money issues will all kind of take care of themselves. Focus on one thing at a time pal and try, if at all possible, to also see the good things in life. Its really not all that bad, although I do understand that sometimes it may seem like it.

Meals look good. Workout doesn't look back either. I've really been struggling with own workouts as well lately. I just don't seem to have ANY energy these days. Makes the working out thing hard. Sometimes all you can do is just buckle down and get through.

Chin up friend. This too shall pass.

[MartinBoy]

Thanks Cassie, I just felt it was just me all the time, at least im not alone in the workout parts, but it's just like, Ive probably been lifting around almost a year, and the most changes i made were with a 14kg dumbbell set and the exercises you suggested at the beginning, just a few exercises in room, but of course it expanded, i guess i noticed these changes the most because, it was like going from no muscle to getting some, and of course i do expect things to take longer/get harder as time goes on, at first i could bench like 20-30kg, now im doing 58kg, which is ok, but when im doing 5 reps it's not really, about 4 months ago i was doing 50kg, so not much higher, but i suppose it's still an improvement, gotta stick with it, but it's so frustrating when im doing lower then the week before, makes me feel im making no progress.

Tomorrow, deadlifts 5x5 i'll do 58kg, but gotta watch lower back and knees, leg curls i'll replace, perhaps stiff leg deadlifts, but id have to be careful, as i'm worried about screwing up back, have to go really slow on these, and perhaps start with a lightish weight, don't want to start with 58kg. Anyway, 3 sets of 5-8 reps of that, split squats, 4x8-12 reps, and standing calf raises, i don't feel it's much effective other than the deadlifts, but yeah i do want to stick this routine out for a good few months, but not the best of starts .

Even now, it's the night before and im already dreading tomorrows workout
Bowl of shreaded wheat, tblespoon peanut butter.
415 cals, 16.5g protein, 55g carbs, 12.6g fat.

50g cous cous
185 cals, 7.5g protein, 35g carbs

Knucles are a bit sore from earlier, but that's what you get for punching doors

TDEE somewhere around
2279 cals, 161g protein, 271.8g carbs, 37.5g fat

[MartinBoy]

Day 363
Breakfast, shreaded wheat, tblespoon crunchy peanut butter, 4 large egg whites.
505 cals, 36.5g protein, 55g carbs, 12.6g fat

Workout - lower body A - hip dominant
Deadlift, 2 warm up sets 1/2 weight - 29kg. Deadlift 5x5 5,5,5,5,5
Replaced leg curls with SLDL - 3 Sets 5-8 6,6,5
4x Split squats (10kg DBx2)8-12 10,10,10,10
5x calf raises (barbell 30kg) 8-12 12,12,12,12,12

Felt it was alright, lasted around 50mins, Deadlifts i sometimes think are more knee dominant but i spose it's your whole body, and the SLDL, i didn't really feel working hamstrings, but more back/lats also i lowered the weight to 42kg, i could of done more weight/reps but where i was doing them slowly for form, wrists couldn't hold the weight for so long, wrist straps should be here soon though, so that could help. Split squats felt more effective this week, couple of the last sets i was a bit unbalanced, but im never going to be 100% balanced on 1 leg lol. And calf raises were pretty much the same.

Protein shake with 200ml semi skimmed milk.
222 cals, 29.3g protein, 14g carbs, 5.3g fat
1 choclate rolo - 24 cals.
50G Cous Cous
185 cals, 7.5g protein, 35g carbs

Got some pain in upper knee (around that kind of joint) when i move leg back and fourth sometimes clicks/pops. But i can't do nothing til i have appointment at the end of next month.

Crunchy peanut butter tblespoon - 95 cals, 3.5g protein, 7.6g fat

Banana, 2 slices of wholemeal bread, 290 cals, 9.2g protein, 52g carbs

Cod fillet, removed batter, so id say around 16g protein, 150 cals

200g yougurt - 152 cals, 7.8g protein, 11g carbs, 6.8g fat

Slice of wholemeal bread, 105 cals, 4.6g protein, 16g carbs

150g chicken - 162 cals, 36g protein.

Something id like to quickly bring up, is it important for omega 3? Etc, don't think id need fish oil supplements? Never really heard of it before but it's come to mind.

2 slices of wholemeal bread, with a tablespoon of crunchy peanut butter - 305 cals, 12.7g protein, 33g carbs, 9.6g fat

2 slices wholemeal bread 210 cals, 9.2g protein, 33g carbs, 2g fat

TDEE somewhere around
2405 cal, 172.3g protein, 249g carbs, 45.9g fat

[makingthebest08]

Try eating fruits or vegetables juices or even not with an empty stomach it does help though. Read it from this forum http://www.desirulez.net/health-fitness ... -food.html" onclick="window.open(this.href);return false;

[MartinBoy]

Day 364

Breakfast, 100g of chicken, shreaded wheat
438 cals, 37g protein, 55g carbs, 6g fat.

However from a 800g bag of chicken, when cooked it's about 400g, so im hoping that 100g is not double, although there is always a lot of chicken for 100g, if it was double that would be like 61g protein in one meal, and i know our bodies can't store protein

I can feel lower back has been worked from yesterday, so im guessing that's good.

3 sets of crunches
15mins jump rope, wanted it to end quickly as i was feeling pain in shoulders, is this normal?

Banana 80 cals, 19g carbs

100g yougurt 71 cals, 3.9g protein, 5.7g carbs, 3.7g fat
2 slices wholemeal bread and a tblespoon peanut butter, 305 cals, 12.7g protein, 33g carbs, 9.6g fat

Slice of wholemeal bread, 200ml semi skimmed milk, 50g cous cous and 4 large egg whites
470 cals, 38.2g protein, 61g carbs, 4.4g fat.

2 slices of wholemeal bread and a tblespoon peanut butter, 305 cals, 12.7g protein, 33g carbs, 9.6g fat

Capri son - think it's just pure orange juice? 86 Cals, 21g sugar/carbs.

slice of wholemeal bread 105 cals, 4.6g protein, 16g carbs.

Upper Body B workout tomorrow, going to need to change the lower body one the day after though:
squat 5x5, leg extension 3x8-12, walking lunge 4x8-12, seated calf raises 5x15-20.

Squat i normally don't have heavy enough weight that i can solo without a spotter for 5x5, leg extension i can't do, lunges are ok but can't do walking, and seated calf raises i normally do standing, so any alternatives you can think of?

150g chicken, 162 cals, 36g protein
slice of wholemeal bread, 105 cals, 4.6g protein, 16g carbs

TDEE somewhere around
2127 cals, 149.7g protein, 259.7g carbs, 36.3g fat

Tomorrows workout:
Bent over BB rows - 3x5-8
Incline DB Press (wood up against bench) - 3x8-12
Chinups 3x8-12
Lateral Raise - 3x8-12
French Press 3x8-12
Hammer Curls 3x8-12

Might throw in some DB Pullovers after the BB Rows, but the exercise im actually worried about is the chin ups and being able to do the right rep range (8-12) if i drop below like 6's and such i'll be dissapointed in myself, but bent over bb rows and incline db press aren't as big compounds as bench press and weighted pull ups, interms of doing military press after - workout Upper body A

[MartinBoy]

Day 365 - 1 YEAR!
Breakfast, 100g chicken, shreaded wheat.
438 cals, 37g protein, 55g carbs, 6g fat.

Slice of wholemeal bread, 105 cals, 4.6g protein, 16g carbs, 1g fat

Workout - Upper Body B
Last week (15th July)
3x Bent Over Barbell Rows (52kg) - 8,8,8
3x DB Pullover 16kg - 10, 18kg - 12,10
3x Incline DB press 16kg x2 - 9,9,8
3x Chin ups - 12,8,6
3x Lateral Raise 5kgx2 - 12,10,8
3x French Press 10kg - 9,8,8
3x Hammer curl 10kgx2 - 10,8,8

This Week - 22nd July
3x Bent over barbell rows (54kg) -8,8,8
3x Incline DB press 16kg x2 - 12,12,10
3x Chin Ups - 12,10,8
3x Lateral Raise 6kgx2 - 12,10,8
3x French press 10kg - 11,9,8
3X hammer curl 10kgx2 - 12,10,9
3x DB pullover 20kg - 10,9,8

Bent over BB Rows 5-8 reps
Incline DB Press 8-12 reps
Chin Ups 8-12 reps
Lat raise 8-12 reps
French Press 8-12 reps
Hammer curls 8-12 reps

So it's a year today and im pleased with how that workout went, i am, i felt a big pump in forearms/some of biceps after the chin ups, but once the chin ups i managed to do the 8-12 rep range i was pleased that it was out the way. The incline DB press was also better, however i just put the plank of wood resting against bench like last week, however i noticed on the last set i was more laying down (could feel it working shoulders) and this is when i did less reps - 10, so i just hope the first 2 sets didn't exactly count as a flat press, but i did feel it working chest a little. Lateral raise i normally use two 5kg dumbbells (already fixed - plastic) but this time i took two 2kg plates and put them on a dumbbell as i think the dumbbell pole and clips add up to 2kg, to make it a 6kg dumbbell. French press, i may of did 11 reps which is again an improvement, but i can never really feel it working triceps, which is a shame as i know alot of people say how much a great mass builder it is, i can feel it when i push arms high up, but im really trying to keep arms as close to body as possible, and lets be honest, 10kg isn't THAT heavy, for lifting after a year, someone with no experience could probably manage the same. Hammer curls i saw an improvement too, however although this all seems good, this is because i took out the dumbbell pullovers as they aren't part of routine and added them on at the end, so i made sure i had to get done what i had to, and then added the pull overs for an extra, which i found self screaming through the last set lol.
Also it started raining outside during the workout, i found myself standing outside whilst resting between sets to cool down, like a shower, workout took 60mins.
But yeah, fairly pleased, hopefully this time next year i can be twice the size/strength i am now, and hopefully work on being ripped. Just got to stick with things And by the way the Is the rep range i feel i should be doing

Protein shake, with 200ml semi skimmed milk
222 cals, 29.3g protein, 14g carbs, 5.3g fat

Slice of wholemeal bread and tablespoon crunchy peanut butter - 200 cals, 8.1g protein, 16g carbs, 8.6g fat

2 slices of wholemeal bread, and a tablespoon crunchy peanut butter, 75g chicken pieces
386 cals, 30.7g protein, 33g carbs, 9.6g fat

Banana, can of chick peas, 2 slices wholemeal bread
480 cals, 21.7g protein, 84g carbs, 4g fat, still hungry though.

200g natural yougurt - 122 cal, 9.8g protein, 13.8g carbs,3g fat

For dinner there's rice and mince/peas/cucumber although i could eat it, i don't think i should as i don't know the nutrition, but then again hopefully im bulking so need to eat but i'll leave it for now, only had a few mouthfuls, and a rolo, and a bite out of a cake

Chicken Breast, 111 cals, 25g protein.

3 slices of wholemeal bread, tblespoon peanut butter, bowl of bran flakes with 140ml semi skimmed milk.
555 cals, 25.2g protein, 72g carbs, 10g fat

TDEE somewhere around
2619 cals, 191.4g protein, 290g carbs, 48.5g fat

Legs tomorrow, going to do what alternatives i can, bit worried about the pain i keep getting in the tops of knees, around the lower quad, but nothing i can do about it at the moment.

[MartinBoy]

Day 366
Breakfast, 60g bran flakes, with 125ml semi skimmed milk.
310 cals, 15g protein, 49g carbs/22g sugar - 10.8g from the milk, so are bran flakes good? I would of thought so, it's something like, bran flakes (79%), wheat bran (15%) then sugar, extracts etc.
200g natural yougurt - 122 cal, 9.8g protein, 13.8g carbs,3g fat

Going to do workout soon, where im ment to be doing say the squats 5x5, prob just do 5 sets of say 10 reps or so, going to load up dumbbells press them to shoulders and do them like that, leg extension hopefully sub for step ups if i can find something to use, and just do lunges and calf raises. Simple but hopefully effective.

Workout - Lower Body B
Squat 5x5 - slight change, 23kg x2 - 11,10,10,12,11
3X Step up (16kgx2) 12,12,12
4x Lunges (23kgx2) - 12,12,12,12
5X Standing Calf raises (35kg BB) - 15,15,15,15,15

The step up's i did on a step from the decking, not sure if it's the right height - too far to stretch, it was alright but i think i need heavier weights next time, i was ment to do seated calf raises 5x15-20, but i don't belong to a gym so just did standing.
It was an alright workout i feel, lasted around 40mins, however im wondering, that the knee pain im getting could be due to muscular imbalance? Say if quads were more muscular than hamstrings putting pressure on knees? I know i can't neglect legs and i don't plan to, but i am concerned about knees.

Protein shake with 200ml semi skimmed milk - 222 cals, 29.3g protein, 14g carbs, 5.3g fat.

Slice of wholemeal bread, 105 cals, 4.6g protein, 16g carbs

Banana - 75 cals, 17g carbs
Chicken breast - 111 cals, 25g protein.

Slice of wholemeal bread 105 cals, 4.6g protein, 16g carbs

200g natural yougurt - 122 cal, 9.8g protein, 13.8g carbs,3g fat

25g brazil nuts - about 7 or 8 nuts - 175 cals, 1.9g protein, 17g fat.

In, in a rush had around 1, 1/2 chicken, with skin so some fat there, 200g nat yougurt and a slice wholemeal bread.

Came in had few bits of chicken, defintely got enough protein, id say around 40g? Not sure pattern got a bit messed up as i was eating as early morning as 2, it's 3am now im going to go to bed, ive had enough protein and all though

Chick peas, chicken breast

[MartinBoy]

Day 367
Late breakfast - 200g natural yougurt, 60g serving of bran flakes, hope the sugar is ok, it's something like 94% wheat, wheat bran, then sugar, extracts etc.
432 cals, 24.8g protein, 62.8g carbs 7g fat

Banana, 75 cals, 17g carbs

Was going to have today as day off as im a bit tired and just do 15mins jump rope tomorrow, but i might just do jump rope soon, i feel a bit fatter, but it's probably in head, was thinking last night about progress and thinking i want to be alot more stronger in myself, which hopefully mass will come with, but hopefully within time it will come, right knee was hurting a bit still today, which is why i was considering having today off. But it's not like im constantly doing stuff.

Was about to do the jump rope, got shorts on etc, then i just thought it's best if i leave it, i have slight knee pain and don't want to worsen myself, but it's not like im not going to do it, i'll do it tomorrow, just that ive swapped the days around, im basically doing it to get/keep fit and to help prevent myself from getting fat, only real problems i have at the moment is i have slight knee pain, and elbows are sometimes more tender like when i rest on them, but not too much of a problem, hoping i can see some big gains soon, as nutrition is pretty much spot on i feel.

100g chicken breast, 111 cals, 25g protein
3 wheatabix with 200ml semi skimmed milk
261 cal 44.8g carb, 12.3g protein, 3.6g fat

The pain in knees comes mainly from the top of them, could this mean that quads are too big for them? Not that quads are big but like is this some sort of muscular imbalance?

Feel like bellys fatter today but maybe its in head.
25g brazil nuts - 175 cals, 1.9g protein, 17g fat
Can of Borlotti/rosemary beans - 226 cals, 17.5g protein, 40g carbs, 6.5g fat

Can of tuna flakes in brine, 200g natural yougurt and an apple
238 cals, 37.8g protein, 33g carbs, 3g fat

Can of chilli con carne - 264 cals, 18g protein, 36g carbs/9g sugar, 5g fat

Bout an hour later had a can of red kidney beans - 250 cals, 17.5g protein, 45.5g carbs, 2g fat

TDEE somewhere around
2032 cals, 154.8g protein, 279.1g carbs, 44.1g fat

[Boss Man]

Knee pain might be a muscle imbalance if you are dominant in either the Quads or the Hamstrings.

However you may have inflamed the Patellar Tendon, or causes some kind of strain with the Anterior or Posterior Cruciate Ligament, the on responsible for forward, backward and rotational movement, or possibly some kind of mild injury sustained to the Medial or Lateral Meniscus, the shock absorber type tissues that cushion the Knees.

If there is a grating sound, and the Knee feels like it's sliding a bit towards the laterl, (outer), edge of the Knee, it could be Chondromalacia Patellae, a.k.a Pattellofemoral Syndrome, runners Knee, Housemaids knee, Secertaries knee. If that was the case you could correct it by avoiding things that might aggrevat eit for a time, use the Rice Method, Rest, Ice, Compression, Elevation, NSAIDS, like Ibuprofen, Ketoprofen etc etc.

It could be your knee has a problem relating to lifting technique, I.E. having one Leg further forward than the other on something like Squats, or wider than the other one.

Another problem you might have is Osgood Schaltters Disease, which is caused by recurrent pulling on one sometimes Both Patellar Tendons, by the Quads, causing inflammation and pain. You might be a bit old to get it, but it is an adolescent poroblem, which can be corrected by resting up for a bit, so bear this in mind.

Those might be contributary factors, to your Knee problem.

If th pain persists, get it seen to.

[MartinBoy]

Thanks for the feedback Boss Man, I'm not too good with joint types and such but i tried to understand what you said as best as i can, end of next month i have an appointment, so of course i'll go to that, but i do feel it could be that perhaps quads are bigger than say hamstrings? For example deadlifts do both, but most the leg exercises are for quads primary? Squats, lunges, split squats, step ups, dl's, but yeah it is getting to me at times, like today it's been hurting just constant, and if i hold say a couple of fingers around knee, i hear a like click/pop noise at times, which i think actually comes from just above the knee (quads?)

Oh something i forgot to mention, found a 16kg kettlebell, not sure what i would use it for, but thought it's bound to be useful espically for the sake of leaving it there.

[Boss Man]

Squats (Quads)

lunges (Hamstrings, the normal ones anyway, front and side are more Quad in estimation)

split squats, (Quads)

step ups, (Quads)

dl's (Quads and lower Back)

Bearing in mind, I'm referring to the muscle groups I think are worked the most, not exclusively worked. As the Hamstrings and the Quads antagonists, (they reverse the movement), there will be some stimulus there of course. In the case of Hamstrings, the Quads become the antagonists and the Hamstrings become the agonists.

[MartinBoy]

I'm not sure what to do for the best, when i do say 15mins of jump rope today, even then knees will hurt, and can't really neglect working out legs.

Day 368
Breakfast - 60g of bran flakes with 125ml semi skimmed milk.
310 cals, 15g protein, 48g carbs/22g sugar - bad? And 5g fat.
100g natural yougurt - 61 cals, 4.9g protein, 7g carbs, 1.5g fat

Again feel quite fat in myself, but hopefully this will pass.

Can of chick peas - 260 cals, 17.5g protein, 35g carbs, 4g fat

Did 20mins jump rope was good, i have a digital rope and it said i did around 1619 jumps, so probably about 1500, did fairly good today, first jump must of done over 100 without tripping Kept it going for as much as i could, like didn't sit down and rest just kept going but of course needed a few seconds to catch breathe.

Banana 75 cals, 17g carbs
200g greek yougurt - 160 cals, 11.8g protein, 16g carbs, 5.4g fat

Can of chilli beans - 181 cals, 12.5g protein, 33g carbs, 2.2g fat
Apple - 81 cals, 22g carbs
25G Brazil nuts - 175 cals, 1.9g protein, 17g fat.

4 Large egg whites - 80 cals, 20g protein.

Been looking around for fitness equipment, squat rack, new bench, weight discs.
Found this bench, looks good and says it has a preacher curl included also, what you think?
http://cgi.ebay.co.uk/Foldable-Weight-B ... 1c12c73131" onclick="window.open(this.href);return false; - $115

75g chicken breast - 84 cals, 18g protein.

Dinner - Homemade chicken korma with rice - ingredients - 4x chicken breast, 1x onion, 2tbls oil, dried garlic (1TBLS) 1/2 jar korma paste, 2tbls tomato puree, 1 tin chopped tomato, and 200g Greek yougurt.
So the ingredients aren't that bad, at all, only thing is of course i don't know the nutritional information but i think it's around 20g protein, in terms of the chicken breast. However alot of rice, could be considered a cheat meal as i haven't had one, but i don't think it's too bad myself, nice to have a nice hot meal for a change instead of just cans.

500 cals? 83g carbs, 23g protein, 5g fat - Rough estimate.

I'm really interested in buying that bench, however just came to mind, will it fit in shed? Judging by the pictures i posted before, i mean the bench i have at the moment isn't the most stable and only does flat, but it's easy, folds up isn't no hassle, im hoping this is the same, but im having doubts where it's alot bigger?

Ahhhh why do i have to have knee pain! I first noticed it when i did jump rope for the first time, but surely it can't be that, little kids do it..

[Boss Man]

Looks like a good product.