Monthly Archives: January 2012

Nutrition log – 23.01.2012

BREAKFAST
40g thick oats with 200ml semi skimmed milk and 1 tsp of seeds and 1 tsp of cinnamon , 2 whole egg – 2 whites omelette made in 10g of butter, 25g Impact Whey Protein

SNACK
10g of crunchy peanut butter, 160g low fat cottage cheese

LUNCH
Meatball soup with 30g of white potatoes, 200g of chicken, one raw carrot, one tomato

DINNER
100g salmon with steamed green beans, carrots and broccoli (I don’t usually measure veggies)

BEFORE BED
50g Milk Protein Smooth with 400ml semi skimmed milk

 

TOTALS: ~1900 calories – 215g protein, 96g carbohydrates of which 44g sugar, 88g fat of which 27g saturates

 

NO WORKOUT TODAY.

 

I always have a big breakfast in the morning. This makes me be less hungry during the day. For example, today’s breakfast had 641 calories – 38g carbs of which 12g sugar, 36g fat of which 10g saturated fat, 35g protein.

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Back

Right, I’ll be starting to post my nutrition log again everyday, but this time I will be posting the exact amounts of food I eat, not generalising like in the past.

I am also sorry for the 10 day break that I have without telling you guys.

I will also start posting my workout log.

“Captain Obvious”

Doing crunches and sit-ups won’t burn belly fat.

You can’t burn ONLY the fat from around your belly.

Unless you’re genetically gifted, the rules of losing weight is:

EAT LESS CALORIES THAN YOU BURN AND DON’T STARVE YOURSELF!

DO RESISTANCE TRAINING (WEIGHTS OR BODYWEIGHT, IT DOES NOT MATTER) AT A HIGH INTENSITY.

P.S. You already have abs underneath that flab.

Nutrition log – 12.01.2012

BREAKFAST
Thick oats with milk

LUNCH
3 whole egg – 3 whites omelette with “burduf” cheese and 200g pineapple

PRE WORKOUT
Danone Actimel Multifruit, 200g pineapple, 1 prune, 3g creatine

POST WORKOUT
Impact Whey Isolate 30g, 20g dextrose, 3g creatine, 5g glutamine

DINNER
Mince meat (beef) with kidney beans, protein shake

BEFORE BED
30g Milk Protein Smooth with water and 3g of glutamine

MACRONUTRIENTS
1850 calories – 145g carbs, 57g fat, 197g protein

OTHER SUPPLEMENTS
3 glucosamine pills, 1 cod liver oil pills, 1 omega 3 pill, 2 green tea extract pills, 1 magnesium pill and 1 zinc pill

Nutrition log – 11.01.2012 (cheat day)

I will not be writing how many calories I’ve been eating today, considering the fact that I had 2 cheat meals today, one consisting of 2 slices of pepperoni pizza and a potato salad with home-made mayo.

I did the calculation for myself and I reached around 200g of carbs, 80g of fat and 200g of protein at most, taking me to around 2300 calories.

I tried to stay under my maintenance calories so even if I had cheat meals, I somewhat ate my macronutrients correct.

For women

If by any chance there are any women reading my blog, this is for you.

If you want to lose weight, get fitter, increase your endurance and you’re tired of just jogging all day long and doing crunches because you think crunches make your belly disappear, then I recommend you this youtube channel along with its website.

http://www.youtube.com/user/charliejames1975
http://www.bodyrock.tv/

Also, the workouts are really useful for men who want to change their cardio and spice things up.

Have a nice day or evening, depending on when you read the post!

Nutrition log – 10.01.2012

BREAKFAST
2 whole egg-2 whites omelette, bran flakes with milk

PRE WORKOUT
Danone Actimel Multifruit, Danone Activia Vanilla fat free, 3g creatine

POST WORKOUT
Impact Whey Isolate 30g, 20g dextrose, 3g creatine, 5g glutamine

LUNCH
Turkey breast with sweet potato and mixed salad with apple cider

SNACK
CNP Proflapjack, 3 almonds

DINNER
Cod fillet, mixed salad, piece of wholemeal bread with zacusca

BEFORE BED
30g Milk Protein Smooth with water and 3g of glutamine, 10 almonds

MACRONUTRIENTS
2000 calories – 173g carbs, 50g fat, 200g protein

OTHER SUPPLEMENTS
3 glucosamine pills, 1 cod liver oil pills, 2 green tea extract pills, 1 magnesium pill and 1 zinc pill

Nutrition Log – 09.01.2012

BREAKFAST
3 egg-omelette with ‘burduf’ cheese, one slice of wholemeal bread and a Danone Actimel Multifruit

Snack
One Babybell light cheese with a Danone Activia Strawberry

LUNCH
Mince meat, brown rice and sauerkraut

SNACK
50g Impact whey protein with milk

DINNER
Cod fillet in breadcrumbs with vegetables (peas, sweet corn, spinach, broccoli, green beans)

BEFORE BED
30g Milk Protein Smooth with 300ml milk and 3g of glutamine

MACRONUTRIENTS
2000 calories – 150g carbs, 68g fat, 196g protein

OTHER SUPPLEMENTS
3 glucosamine pills, 1 cod liver oil pills, 2 green tea extract pills, 1 magnesium pill and 1 zinc pill

Motivation

A video that I love watching for self motivation.

Enjoy!

Nutrition log – 08.01.2012

BREAKFAST
2 whole eggs + 2 whites omelette with houmous spread and oatmeal with milk sprinkled with cinnamon

PRE WORKOUT
Danone Actimel Multifruit, Danone Activia Peach fat free youghurt, Creatine 3g

POST WORKOUT
30g Impact Whey Isolate, 3g Creatine, 20g dextrose, 5g of glutamine

LUNCH
Mince meat, brown rice and sauerkraut

SNACK
40g Impact whey protein with milk

DINNER
Chicken breast with Greek yoghurt and a fat free Danone Activia Vanilla

BEFORE BED
30g Milk Protein Smooth with 300ml milk and 3g of glutamine

MACRONUTRIENTS
2206 calories – 169g carbs, 62g fat, 234g protein

OTHER SUPPLEMENTS
3 glucosamine pills, 1 cod liver oil pills, 2 green tea extract pills, 1 magnesium pill and 1 zinc pill

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