Trying more harder to track calories and nutrition now, of course i can still only do rough and approx for things like per 100g: but il do best.
Breakfast 8 30 am
Protein scoop, 90 cal, 23g protein, id say 200ml of semi skimmed milk, so about 100 cals, = 29.8g protein, 10.8g carb.
3x wheatabix id say about 38g carbs, with 200ml milk, about 10g worth of protein, = 40g protein in total, and 60g carbs.
Calories, protein shake - 200, wheatabix, probably 355, so 555 calories.
Ill give the legs and shoulders a go today, and then biceps and back tomorow, quick question do the shoulders really need a seperate workout? Of course i want to gain them too, but they're a small muscle group?
11 20am: Can of chick peas, 240g net weight, per 100g = 76 cal, 5g protein, 13g carb, 0.8g fat.
So roughly going to go with 250g so i can work it out, 190cals, 12.5g protein, 33.5g carb, 1.6g fat.
Had some grapes before workout, again hard to workout the nutrition as 1/5 a pack was 64 calories and i think about 17% sugar, so maybe 60 calories from this.
Workout - Shoulders + Legs
Actually got a piece of paper and pen and wrote down the exercises i was doing so i now know what to type and not half hearted remembering, so in this order:
Legs By the way im aware deadlifts aren't just legs and that they work multiple muscles
4 sets of Deadlifts, (50kg barbell)Reps 8-9
Then while i had the barbell loaded up did a set of military press (38kg) did 7 reps as there was a click in left shoulder and don't want to overwork these as there a small muscle group and if i seriously injure them i won't be able to workout most of body for a while, so reduced the weight to 29kg - 2 sets reps 8-10
Back to legs:
4 sets of squats 20kg dumbbells x2, reps 10
4 sets of lunges 20kg dumbbells x2, reps 10 (5 per leg)
Did 4 sets instead of 3 for the leg exercises as i was doing more shoulder exercises and wanted to balance it out more.
Shoulders:
3 sets of shoulder shrugs 20kg dumbbells x2, reps 10.
3 sets of seated dumbbell press 14kg dumbbells x2, reps 6-7
3x reverse flys 5kg dumbbells x2, reps 7 - note when i was doing this both tops of shoulders were clicking a bit, just hope i haven't injured them.
3 sets of side raises, 8kg dumbbells x2, reps 6-7.
I feel it went well, at first when i went to do deadlifts and found it hard i was feeling down, but maybe i shouldn't be so harsh on myself as i feel that went alright.
Had a slice of "Granary bread" seaded sort of and looked brown to me, again no nutrition information on label, but done a bit of reserarch and probably 60 calories there, 11g carb, 2.3g protein, 0.6g fat, 1g fibre. Source: http://www.weightlossresources.co.uk/ca ... bakery.htm" onclick="window.open(this.href);return false;
I hope im doing well
Going to look for something to eat now, seeing as shopping has came, i have a few cans of chilli con carne, only thing about this is it has some sugars, but not tons like sodas etc, just a little, should i worry about this, i mean i know you said try 2 pieces of fruit a day, but where should i draw the lines with the amount of sugar? Sorry if im bothering any of you, you don't have to reply.4 slices of hovis wholemeal bread per slice = 57cal, 2.5g protein 9.7g carb x 4 = 228 cal, 10g protein, 38.8g carb.
chunky chicken pieces, id say i had bout half a pack = 32.5g protein, 150cal
Had cottage cheese with onions mixed in it, and by a bit i mean just a small amount like a knifefull on a bit of bread or so, so lets say 60 calories here bout 7g protein perhaps. So yeah this is a kinda high protein meal, but was after workout. Could of had just one sandwich (2slices) but then would be hungry quite quickly after. Spose it's not a terrible idea having it shortly after a workout too, again apologies if it seems im flooding this thread.
438 cal, 49.5g protein, 38.8g carb.
Little sore and aching under right knee to the side, the thin bone, other than that im ok. Im just worried because i feel the workout went fine and nutrition so far is good, however where right leg is hurting a little im thinking, if all im doing is injuring myself i will be so mad and probably quit this.
Another slice of granary bread.
Dinner - can of Lancaster Chilli con carne: http://www.mysupermarket.co.uk/Images/E ... 051086.jpg" onclick="window.open(this.href);return false;
Hope this is ok - 360 calories, 20g protein, 47.2g carb, 11.2g fat however it doesn't say carbs as sugar so heres the ingredients if it helps:
Tomato Puree, Water, Kidney Beans (Kidney Beans, Water, Modified Starch, Salt), Minced Beef, Dried Onion, Modified Maize Starch, Paprika, Sugar, Wheat Flour, Salt, Malt Vinegar, Soy Sauce (Water, Soyabean, Salt, Wheat Flour, Sugar, Colour (E150a), Preservative (E202)), Cumin, Garlic Powder, Red Pepper.
Pack of dry roasted salted peanuts - 300calories, 24g fat, 14.5g protein.
See, this had alot of fat in the meal, but of course healthy fats, could probably have a protein shake later to finish off the 2500 calories, il try and find out TDEE again, ive got to be careful not to get fat around the , as i have quite alot of free time, and tomorow will be the 3rd weight day in a row i don't want to get fat, as i tried so hard to lose some, i probably have made changes as i can see feint 6 pack and i never used to, brothers just said to me how skinny i was, im not skinny, and i feel if i did put on weight it would come straight back to the , so ive got to watch it. Does TDEE sound about right? I exercise everweek - about 5'9 or 5'10, and about 155lbs.
Again i am sorry to flood this, next il leave the working out of calories etc out.
9:45pm, protein shake with semi skimmed milk.
