Fat Around Button Area?
Moderators: Boss Man, cassiegose
Re: Fat Around Button Area?
Hey im back, good holiday and break, back to routine tomorow, last night i must of eaten around 4300 cals, mostly from foods but some from sweeets on the plane, i'll try cut them a bit shorter today but yeah, if i put on weight a bit inevitable, good to be back in a way.
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fit-fanatic-2025
- VETERAN
- Posts: 1072
- Joined: Mon Dec 14, 2009 9:01 pm
Re: Fat Around Button Area?
welcome back Martin! Hope you had a good time!
Re: Fat Around Button Area?
Hey, yeah i had a great time, few people think weight hasnt changed, but might not over night anyway, be good in a way to get back into routine, but still want to keep some cereals and foods like just basic stuff, chocolates, working them into diet sensibily.
Re: Fat Around Button Area?
Day 407
100g of museli mixed fruit cereal with 200ml milk
430 cals, 13.6g protein, 79g carbs, 7g fat
30mins stationary bike cycling.
4 slices of wholemeal bread, 100g chunky chicken and used marmite to spread on.
500 cals, 44g protein, 68g carbs, 8g fat
3 shreaded wheat with 200ml semi skimmed milk
323 cal, 14.3g protein, 55.3g carb, 4.7g fat
Banana 70 cals, 16g carbs
slice of bread, 92 cals, 4.5g protein, 17g carbs, 1.5g fat
100g rhubarb yogurt, can of baked beans
500 cals, 24.6g protein, 83g carbs, 2.5g fat
Had a homemade small pie - with fresh apples and berries, prob not helping myself seeing as i just came back from holiday but hopefully if im not too tired still tomorow i can do a workout, had custard with it but only a small thin amount not thick and full of sugar, so prob just have another bowl of mueseli or so later tonight.
2 slices wholemeal bread, 50g chicken, marmite
300 cals, 23g protein, 34g carbs, 4g fat
100g of museli mixed fruit cereal with 200ml milk
430 cals, 13.6g protein, 79g carbs, 7g fat
30mins stationary bike cycling.
4 slices of wholemeal bread, 100g chunky chicken and used marmite to spread on.
500 cals, 44g protein, 68g carbs, 8g fat
3 shreaded wheat with 200ml semi skimmed milk
323 cal, 14.3g protein, 55.3g carb, 4.7g fat
Banana 70 cals, 16g carbs
slice of bread, 92 cals, 4.5g protein, 17g carbs, 1.5g fat
100g rhubarb yogurt, can of baked beans
500 cals, 24.6g protein, 83g carbs, 2.5g fat
Had a homemade small pie - with fresh apples and berries, prob not helping myself seeing as i just came back from holiday but hopefully if im not too tired still tomorow i can do a workout, had custard with it but only a small thin amount not thick and full of sugar, so prob just have another bowl of mueseli or so later tonight.
2 slices wholemeal bread, 50g chicken, marmite
300 cals, 23g protein, 34g carbs, 4g fat
Re: Fat Around Button Area?
Day 408
Breakfast, bowl of museli 100g with 100ml semi skimmed milk, 4 egg whites
460 cals, 26g protein, 73g carbs, 4g fat.
Going to do upper body workout soon, and hopefully lower body tomorow, i don't feel too confident with lower body though, i need to give legs a solid workout, espically hamstrings at the moment i don't feel there benefiting much. Squats are good but need a rack mainly, deadlifts i need to stack something underneath to make the bar go by shin which is too akward.
Upper body workout -
4x bench press (58kg) - 65kg in total - 6,6,6,6
3x Pull up - 10,8,9
3x DB Press 12kgx2 - 8,8,8
French press 14kg - 7, changed to 10kg to work more on form - 8,8,7
3x BB Curl 25kg - 8,8,8
3x reverse fly 6kgx2 - 11,11,11
Not bad but not brilliant, bench seems to stay the same and pull ups are never consistant, french press i lowered weight to focus more on form but it seemed like half a tricep exercise, half elbow. And should i really be using 15kg more weight for biceps than triceps, triceps is the larger muscle. Felt a little sick whilst working out but it was ok, sometimes i feel i wasted money buying a new bench though as it's not increasing, main goals i want to be alot stronger, fitter and i want legs to be stronger than upper body, not other way around.
After i had 200g rhubarb yogurt with a banana, and a protein scoop with 100ml of semi skimmed milk
522 cals, 35.9g protein, 62g carbs, 11.6g fat
Can of baked beans in tomato sauce, drained sauce and 2 slices of wholemeal bread
500 cals, 29g protein, 100g carbs, 4g fat
200g yogurt with 50g wheat germ
300 cals, 24g protein, 39g carbs, 10g fat
For dinner lots of ready meals were mixed, chicken in sauces, noodles, egg fried rice, the works really nice, big plateful could of murdered it but ate probably a 1/3 or half so just gonna add 500 cals to cover myself, gahh back to boring foods!
2 slices wholemeal bread, 100g turkey slices, marmite
300 cals, 27g protein, 35g carbs, 5g fat
2 slices wholemneal bread
tdee somewhere around
2822 cals, 166.9g protein, 393g carbs, 51.6g fat
Breakfast, bowl of museli 100g with 100ml semi skimmed milk, 4 egg whites
460 cals, 26g protein, 73g carbs, 4g fat.
Going to do upper body workout soon, and hopefully lower body tomorow, i don't feel too confident with lower body though, i need to give legs a solid workout, espically hamstrings at the moment i don't feel there benefiting much. Squats are good but need a rack mainly, deadlifts i need to stack something underneath to make the bar go by shin which is too akward.
Upper body workout -
4x bench press (58kg) - 65kg in total - 6,6,6,6
3x Pull up - 10,8,9
3x DB Press 12kgx2 - 8,8,8
French press 14kg - 7, changed to 10kg to work more on form - 8,8,7
3x BB Curl 25kg - 8,8,8
3x reverse fly 6kgx2 - 11,11,11
Not bad but not brilliant, bench seems to stay the same and pull ups are never consistant, french press i lowered weight to focus more on form but it seemed like half a tricep exercise, half elbow. And should i really be using 15kg more weight for biceps than triceps, triceps is the larger muscle. Felt a little sick whilst working out but it was ok, sometimes i feel i wasted money buying a new bench though as it's not increasing, main goals i want to be alot stronger, fitter and i want legs to be stronger than upper body, not other way around.
After i had 200g rhubarb yogurt with a banana, and a protein scoop with 100ml of semi skimmed milk
522 cals, 35.9g protein, 62g carbs, 11.6g fat
Can of baked beans in tomato sauce, drained sauce and 2 slices of wholemeal bread
500 cals, 29g protein, 100g carbs, 4g fat
200g yogurt with 50g wheat germ
300 cals, 24g protein, 39g carbs, 10g fat
For dinner lots of ready meals were mixed, chicken in sauces, noodles, egg fried rice, the works really nice, big plateful could of murdered it but ate probably a 1/3 or half so just gonna add 500 cals to cover myself, gahh back to boring foods!
2 slices wholemeal bread, 100g turkey slices, marmite
300 cals, 27g protein, 35g carbs, 5g fat
2 slices wholemneal bread
tdee somewhere around
2822 cals, 166.9g protein, 393g carbs, 51.6g fat
Re: Fat Around Button Area?
Day 409
Couple days back and already im feeling ill, crap english weather.
Breakfast - protein shake with 100ml semi skimmed milk, 3 wheatabix with 200ml semi skimmed milk
464 cals, 38g protein, 61g carbs, 10g fat
Triceps are sore today, maybe i worked them well or maybe it's where i haven't worked out in a while, want to try and get a lower body workout in today but dunno if it's possible, don't feel like just doing squats anyway whilst feeling ill. Also i don't have a solid lower body routine which is why im feeling to change.
2 slices wholemeal bread, 200g yogurt, and a tbls of peanut butter
400 cals, 22.5g protein, 46g carbs, 13.6g fat
Sun dried tomato cous cous
431 cals, 12.6g protein, 70g carbs, 10g fat
Banana 90 cals, 20g carbs
Did 30mins cycling, nothing intense and used a lower gear, gotta do some exercise if i want to eat at tdee.
50G Wheat germ, 100g muesli, 75ml semi skimmed milk
585 cals, 25g protein, 93g carbs, 8g fat
Couple days back and already im feeling ill, crap english weather.
Breakfast - protein shake with 100ml semi skimmed milk, 3 wheatabix with 200ml semi skimmed milk
464 cals, 38g protein, 61g carbs, 10g fat
Triceps are sore today, maybe i worked them well or maybe it's where i haven't worked out in a while, want to try and get a lower body workout in today but dunno if it's possible, don't feel like just doing squats anyway whilst feeling ill. Also i don't have a solid lower body routine which is why im feeling to change.
2 slices wholemeal bread, 200g yogurt, and a tbls of peanut butter
400 cals, 22.5g protein, 46g carbs, 13.6g fat
Sun dried tomato cous cous
431 cals, 12.6g protein, 70g carbs, 10g fat
Banana 90 cals, 20g carbs
Did 30mins cycling, nothing intense and used a lower gear, gotta do some exercise if i want to eat at tdee.
50G Wheat germ, 100g muesli, 75ml semi skimmed milk
585 cals, 25g protein, 93g carbs, 8g fat
Re: Fat Around Button Area?
Day 410
Breakfast, 3 shreaded wheat, 50g wheat germ, 200ml semi skimmed milk
503 cal, 29.3g protein, 80.3g carb, 9.7g fat
Can't get into shed to get weights to workout today, however been to work/ painting.
Wholemeal roll with marmite and chicken breast
280 cals, 30g protein, 24g carbs, 4g fat.
Wholemeal sandwich with marmtie and chicken breast
240 cals, 21g protein, 32g carbs, 4g fat
Wholemeal roll with marmite and chicken breast
280 cals, 30g protein, 24g carbs, 4g fat
Breakfast, 3 shreaded wheat, 50g wheat germ, 200ml semi skimmed milk
503 cal, 29.3g protein, 80.3g carb, 9.7g fat
Can't get into shed to get weights to workout today, however been to work/ painting.
Wholemeal roll with marmite and chicken breast
280 cals, 30g protein, 24g carbs, 4g fat.
Wholemeal sandwich with marmtie and chicken breast
240 cals, 21g protein, 32g carbs, 4g fat
Wholemeal roll with marmite and chicken breast
280 cals, 30g protein, 24g carbs, 4g fat
Re: Fat Around Button Area?
Day 410
Breakfast, 3 shreaded wheat, 50g wheat germ, 200ml semi skimmed milk
503 cal, 29.3g protein, 80.3g carb, 9.7g fat
Can't get into shed to get weights to workout today, however been to work/ painting.
Wholemeal roll with marmite and chicken breast
280 cals, 30g protein, 24g carbs, 4g fat.
Wholemeal sandwich with marmtie and chicken breast
240 cals, 21g protein, 32g carbs, 4g fat
Wholemeal roll with marmite and chicken breast
280 cals, 30g protein, 24g carbs, 4g fat
Banana 90 cals, 20g carbs
Sundried tomato and garlic cous cous with 1/2 can tuna
462 cals, 31g protein, 72g carbs, 7g fat
Vanilla activa yogurt, 88 cals, 8.3g protein, 13g carbs
tbls peanut butter, 200g yogurt, 222 cals, 13.5g protein, 17g carbs, 10.6g fat
Breakfast, 3 shreaded wheat, 50g wheat germ, 200ml semi skimmed milk
503 cal, 29.3g protein, 80.3g carb, 9.7g fat
Can't get into shed to get weights to workout today, however been to work/ painting.
Wholemeal roll with marmite and chicken breast
280 cals, 30g protein, 24g carbs, 4g fat.
Wholemeal sandwich with marmtie and chicken breast
240 cals, 21g protein, 32g carbs, 4g fat
Wholemeal roll with marmite and chicken breast
280 cals, 30g protein, 24g carbs, 4g fat
Banana 90 cals, 20g carbs
Sundried tomato and garlic cous cous with 1/2 can tuna
462 cals, 31g protein, 72g carbs, 7g fat
Vanilla activa yogurt, 88 cals, 8.3g protein, 13g carbs
tbls peanut butter, 200g yogurt, 222 cals, 13.5g protein, 17g carbs, 10.6g fat
Re: Fat Around Button Area?
Day 411
Breakfast, shreaded wheat, 200ml semi skimmed milk, 100g musels.
400 cal, 29.3g protein, 55.3g carb, 4.7g fat
Oat baguel, with marmite and 1/2 can tuna
295 cals, 24g protein, 25g carbs, 6g fat?
2 slices wholemeal bread, marmite and turkey breast slices
270 cals, 23g protein, 36g carbs, 6g fat
wholemeal roll with marmite and turkey breast slices
260 cals, 24g protein, 25g carbs, 5g fat
Been eating sandwiches because it's convient for work/college.
Going to try get in some sort of leg workout today, prob do high rep squats 40kg as i can't get loads of weight on, and try to throw in some other exercises.
Could prob get more than 40kg weight but that's a good number, and that's without the bar weight unless i state, did 3 sets of squats, 18,15,15
Then 3 sets of SLDL, these were hard if i wanted back to be ok then it felt as if i was locking knees, 3 sets of 15 and then finished off with 3 sets of calf raises, 15 reps. But man, it only took about 20mins so prob not much of an effective workout, however i will probably have doms tomorow when working which wasn't the best idea, but the longer i don't workout, the longer i won't have goals, i want a solid leg routine, during the 20mins i must of got about 9 gnat bites, crazy, it's not even hot, itching so bad!
300g rhubarb yogurt, protein shake in water
437 cals, 35g protein, 45g carbs, 12.8g fat
Now back's hurting, for god sake.
Jacket potato, 250 cals, 43g carbs, rough
Breakfast, shreaded wheat, 200ml semi skimmed milk, 100g musels.
400 cal, 29.3g protein, 55.3g carb, 4.7g fat
Oat baguel, with marmite and 1/2 can tuna
295 cals, 24g protein, 25g carbs, 6g fat?
2 slices wholemeal bread, marmite and turkey breast slices
270 cals, 23g protein, 36g carbs, 6g fat
wholemeal roll with marmite and turkey breast slices
260 cals, 24g protein, 25g carbs, 5g fat
Been eating sandwiches because it's convient for work/college.
Going to try get in some sort of leg workout today, prob do high rep squats 40kg as i can't get loads of weight on, and try to throw in some other exercises.
Could prob get more than 40kg weight but that's a good number, and that's without the bar weight unless i state, did 3 sets of squats, 18,15,15
Then 3 sets of SLDL, these were hard if i wanted back to be ok then it felt as if i was locking knees, 3 sets of 15 and then finished off with 3 sets of calf raises, 15 reps. But man, it only took about 20mins so prob not much of an effective workout, however i will probably have doms tomorow when working which wasn't the best idea, but the longer i don't workout, the longer i won't have goals, i want a solid leg routine, during the 20mins i must of got about 9 gnat bites, crazy, it's not even hot, itching so bad!
300g rhubarb yogurt, protein shake in water
437 cals, 35g protein, 45g carbs, 12.8g fat
Now back's hurting, for god sake.
Jacket potato, 250 cals, 43g carbs, rough
Re: Fat Around Button Area?
Day 412
Breakfast, 3 shreaded wheat, 50g wheat germ, 200ml semi skimmed milk
503 cals, 29.3g protein 80.3g carbs, 9.7g fat
wholemeal roll, with 100g ham, marmite
290 cals, 24g protein, 24g carbs, 6g fat
banana 90 cals, 20g carbs
wholemeal roll, with 100g ham, marmite
290 cals, 24g protein, 24g carbs, 6g fat
wholemeal bread x2, with 50g ham, turkey breast slice and marmite
270 cals, 21g protein, 34g carbs, 5g fat
100g rhubarb yogurt, 105 cals, 4.3g protein, 14g carbs, 3.6g fat
Can of kidney beans with salsa medium dip, however dip was something 58% tomatoes etc, 10% onions or so, then water, then sugar, so not looking good and no nutritional label.. Assuming it's 260 cals, 15g protein, 37g carbs, 2g fat
200g natual yogurt, 122 cals, 9.8g protein, 14g carbs, 3g fat
Breakfast, 3 shreaded wheat, 50g wheat germ, 200ml semi skimmed milk
503 cals, 29.3g protein 80.3g carbs, 9.7g fat
wholemeal roll, with 100g ham, marmite
290 cals, 24g protein, 24g carbs, 6g fat
banana 90 cals, 20g carbs
wholemeal roll, with 100g ham, marmite
290 cals, 24g protein, 24g carbs, 6g fat
wholemeal bread x2, with 50g ham, turkey breast slice and marmite
270 cals, 21g protein, 34g carbs, 5g fat
100g rhubarb yogurt, 105 cals, 4.3g protein, 14g carbs, 3.6g fat
Can of kidney beans with salsa medium dip, however dip was something 58% tomatoes etc, 10% onions or so, then water, then sugar, so not looking good and no nutritional label.. Assuming it's 260 cals, 15g protein, 37g carbs, 2g fat
200g natual yogurt, 122 cals, 9.8g protein, 14g carbs, 3g fat
Re: Fat Around Button Area?
Day 413
Breakfast, protein shake with 100ml semi skimmed milk, 3 shreaded wheat with 200ml semi skimmed milk
505 cals, 40.2g protein, 64.3g carbs, 8.3g fat
Wholemeal sandwich with chunky chicken and marmite
250 cals, 30g carbs, 22g protein, 4g fat
Banana 100 cals, 22g carbs
Wholemeal sandwich with chunky chicken and marmite
250 cals, 30g carbs, 22g protein, 4g fat
Wholemeal sandwich with chunky chicken and salsa
250 cals, 30g carbs, 22g protein, 4g fat
In from work, just going to check computer and go for a workout but going to mix it around and try a full body type of workout for today.
80g oats, 200ml semi skimmed milk
400 cals, 15.6g protein, 58.8g carbs, 10.6g fat
Mixed workout up today and it was great!
3X DB press 26kg x2, 8,8,8
3X Pull Up - 10,10,10
4x Dips, 5,5,5,5
3X hammer curl 12kgx2 - 8,8, changed last set to normal DB curl as i knew i wasn't going to make the 8 reps and did 8 reps of those.
3x Shoulder shrugs, 20kgx2 - 8,8,8
3x BB Squat 44kg - 10,10,10
3x Leg extension 23kg - 8,8,8
3x Hamstring curl 10kg - 8,8,8
After, 300g rhubarb yogurt, and a cookie
365 cals, 13g protein, 45g carbs, 13g fat
Breakfast, protein shake with 100ml semi skimmed milk, 3 shreaded wheat with 200ml semi skimmed milk
505 cals, 40.2g protein, 64.3g carbs, 8.3g fat
Wholemeal sandwich with chunky chicken and marmite
250 cals, 30g carbs, 22g protein, 4g fat
Banana 100 cals, 22g carbs
Wholemeal sandwich with chunky chicken and marmite
250 cals, 30g carbs, 22g protein, 4g fat
Wholemeal sandwich with chunky chicken and salsa
250 cals, 30g carbs, 22g protein, 4g fat
In from work, just going to check computer and go for a workout but going to mix it around and try a full body type of workout for today.
80g oats, 200ml semi skimmed milk
400 cals, 15.6g protein, 58.8g carbs, 10.6g fat
Mixed workout up today and it was great!
3X DB press 26kg x2, 8,8,8
3X Pull Up - 10,10,10
4x Dips, 5,5,5,5
3X hammer curl 12kgx2 - 8,8, changed last set to normal DB curl as i knew i wasn't going to make the 8 reps and did 8 reps of those.
3x Shoulder shrugs, 20kgx2 - 8,8,8
3x BB Squat 44kg - 10,10,10
3x Leg extension 23kg - 8,8,8
3x Hamstring curl 10kg - 8,8,8
After, 300g rhubarb yogurt, and a cookie
365 cals, 13g protein, 45g carbs, 13g fat
Re: Fat Around Button Area?
Day 414
Breakfast, 3 shreaded wheat with protein scoop and 200ml semi skimmed milk
455 cals, 37g protein, 59.1g carbs, 6.6g fat
Wholemeal chicken sandwich with marmite
260 cals, 30g carbs, 22g protein, 4g fat
Wholemeal chicken sandwich with marmite
260 cals, 30g carbs, 22g protein, 4g fat
300G Greek yogurt - 240 cals 17g protein 24g carbs, 7.8g fat
Wholemeal sandwich with 1/2 can tuna.
260 cals, 26g protein, 30g carbs, 3g fat
Banana 90 cals, 20g carbs
60g fruit and fibre with 125ml semi skimmed milk
400 cals, 11g protein, 55g carbs, 7g fat
30mins stationary bike cardio
can of red kidney beans with salsa, 100g rhubarb yogurt, slice of wholemeal bread
500 cals, 25g protein, 71g carbs, 6g fat
Breakfast, 3 shreaded wheat with protein scoop and 200ml semi skimmed milk
455 cals, 37g protein, 59.1g carbs, 6.6g fat
Wholemeal chicken sandwich with marmite
260 cals, 30g carbs, 22g protein, 4g fat
Wholemeal chicken sandwich with marmite
260 cals, 30g carbs, 22g protein, 4g fat
300G Greek yogurt - 240 cals 17g protein 24g carbs, 7.8g fat
Wholemeal sandwich with 1/2 can tuna.
260 cals, 26g protein, 30g carbs, 3g fat
Banana 90 cals, 20g carbs
60g fruit and fibre with 125ml semi skimmed milk
400 cals, 11g protein, 55g carbs, 7g fat
30mins stationary bike cardio
can of red kidney beans with salsa, 100g rhubarb yogurt, slice of wholemeal bread
500 cals, 25g protein, 71g carbs, 6g fat
Re: Fat Around Button Area?
Day 415
Breakfast, shreaded wheat with protein scoop and 200ml semi skimmed milk
455 cals, 37g protein, 58.1g carbs, 6.6g fat
Going to do some bike cardio to help burn off the couple alcoholic drinks i had.
Spice Sensation cous cous, 200g greek yogurt
490 cals 22.6g protein, 76g carbs, 9g fat
30mins cycling stationary bike.
slice of wholemeal bread and a banana
182 cals, 4g protein, 35g carbs, 1gfat
Oatabix x3 with 200ml semi skimmed milk
370 cals, 15.8g protein, 55.8g carbs, 9.1g fat
Been picking at things like mini eggs all day.
can of baked beans, half can of mixed vegetables and salsa sauce
450 cals, 20g protein, 75g carbs, 5g fat
Breakfast, shreaded wheat with protein scoop and 200ml semi skimmed milk
455 cals, 37g protein, 58.1g carbs, 6.6g fat
Going to do some bike cardio to help burn off the couple alcoholic drinks i had.
Spice Sensation cous cous, 200g greek yogurt
490 cals 22.6g protein, 76g carbs, 9g fat
30mins cycling stationary bike.
slice of wholemeal bread and a banana
182 cals, 4g protein, 35g carbs, 1gfat
Oatabix x3 with 200ml semi skimmed milk
370 cals, 15.8g protein, 55.8g carbs, 9.1g fat
Been picking at things like mini eggs all day.
can of baked beans, half can of mixed vegetables and salsa sauce
450 cals, 20g protein, 75g carbs, 5g fat
Re: Fat Around Button Area?
Day 416
Breakfast, 3 oatabix with protein scoop and 200ml semi skimmed milk
492 cals 38.3g protein 59g carbs, 11g fat
Wholemeal sandwich with chicken and marmite
250 cals, 22g protein, 30g carbs, 5g fat
Wholemeal sandwich with chicken and marmite
250 cals, 22g protein, 30g carbs, 5g fat
Banana 90 cals, 20g carbs
Roasted vegetable cous cous
360 cals 14.6g protein, 66g carbs, 1.4g fat
300g nat yogurt, 183 cals, 13.5g protein, 24g carbs, 4.5g fat
Twirl choc bar, 180 cals, 2.6g protein, 20g carbs, 10g fat
Can of red kidney beans with mixed vegetables, salsa and tomato ketchup
420 cals, 19g protein, 50g carbs, 4g fat
Breakfast, 3 oatabix with protein scoop and 200ml semi skimmed milk
492 cals 38.3g protein 59g carbs, 11g fat
Wholemeal sandwich with chicken and marmite
250 cals, 22g protein, 30g carbs, 5g fat
Wholemeal sandwich with chicken and marmite
250 cals, 22g protein, 30g carbs, 5g fat
Banana 90 cals, 20g carbs
Roasted vegetable cous cous
360 cals 14.6g protein, 66g carbs, 1.4g fat
300g nat yogurt, 183 cals, 13.5g protein, 24g carbs, 4.5g fat
Twirl choc bar, 180 cals, 2.6g protein, 20g carbs, 10g fat
Can of red kidney beans with mixed vegetables, salsa and tomato ketchup
420 cals, 19g protein, 50g carbs, 4g fat
Re: Fat Around Button Area?
Day 417
Breakfast, 4 shreaded wheat, protein scoop and 200ml semi skimmed milk
519 cal, 39.3g protein, 72.3g carb, 6.9g fat
Wholemeal sandwich with marmite and chunky chicken
260 cals, 23g protein, 38g carbs, 6g fat
Banana 80 cals, 18g carbs
Tomato tango cous cous
336 cals 12g protein, 63.8g carbs, 5.6g fat
Wholemeal roll with diced chicken breast
278 cals, 30g protein, 20g carbs, 4g fat
100G Muesli cereal with 100ml semi skimmed milk
380 cals, 10g protein, 64g carbs, 6g fat
Workout
3x DB Press 26kg x2 - 9,9,8
3x Pull Up - 11,11,9
4x Dips - 6,6,6,6
3x Shoulder Shrug 20kgx2 - 9,9,9
3x Ham curl 12kgx2 - 8,8,4
3X BB squat 46kg - 10,10,10
3x Leg extension 25kg - 8,8,8
3x HamString curl 12kg - 8,8,8
40g of choco shreddies with 125ml milk, 222 cals, 7.4g protein, 36g carbs/17g sugar, 6g fat
Protein shake with 100ml milk, 187 cals, 25.9g protein, 9g carbs, 5.5g fat
2 rolls, 200g yogurt
tdee around
2798 cals, dead on 170.8g protein, 377.8g carbs, 50g fat
Breakfast, 4 shreaded wheat, protein scoop and 200ml semi skimmed milk
519 cal, 39.3g protein, 72.3g carb, 6.9g fat
Wholemeal sandwich with marmite and chunky chicken
260 cals, 23g protein, 38g carbs, 6g fat
Banana 80 cals, 18g carbs
Tomato tango cous cous
336 cals 12g protein, 63.8g carbs, 5.6g fat
Wholemeal roll with diced chicken breast
278 cals, 30g protein, 20g carbs, 4g fat
100G Muesli cereal with 100ml semi skimmed milk
380 cals, 10g protein, 64g carbs, 6g fat
Workout
3x DB Press 26kg x2 - 9,9,8
3x Pull Up - 11,11,9
4x Dips - 6,6,6,6
3x Shoulder Shrug 20kgx2 - 9,9,9
3x Ham curl 12kgx2 - 8,8,4
3X BB squat 46kg - 10,10,10
3x Leg extension 25kg - 8,8,8
3x HamString curl 12kg - 8,8,8
40g of choco shreddies with 125ml milk, 222 cals, 7.4g protein, 36g carbs/17g sugar, 6g fat
Protein shake with 100ml milk, 187 cals, 25.9g protein, 9g carbs, 5.5g fat
2 rolls, 200g yogurt
tdee around
2798 cals, dead on 170.8g protein, 377.8g carbs, 50g fat