Category Archives: Nutrition and Supplementation Log

Nutrition and Training log – 10.09.2012

September 10, 2012

Nutrition

 

 

Training – Upper Body Low Volume

  • Rotator Cuff Warm up – 5 minutes
  • Dumbbell Flat Bench Press – warm up sets: 20x 6kg, 15x 14kg – working sets: 5x 20kg, 5x 22kg, 5x 26kg, 2x 26kg (the weight is for each arm)
  • Deadlift – warm up sets: 8x 40kg, 6x 60kg – working sets: 5x 80kg, 3x 80kg, 2x 80kg
  • Cable Row – working sets: 20x 33kg, 12x 45kg, 12x 45kg

Nutrition log – 09.09.2012

Breakfast Calories Carbs Fat Protein Sat Fat Fiber
Hard Boiled – Egg, 2 egg (1.8 oz) 156 2 10 13 3 0
Lurpak – Lighter Spreadable, 10 g (teaspoon) 54 0 6 0 2 0
Almette – Serek Z Ogórkiem I Ziołami, 30 g 70 1 6 2 0 0
Tesco – Houmous, 20 g (1/4 pot) 64 2 6 1 1 1
Opti Fresh – Maslanka Buttermilk, 225 ml 108 11 4 7 0 0
Tesco Finest – Multiseed Farmhouse Batch Bread, 2 slice 220 36 4 9 1 7
  672 52 36 32 7 8
Lunch
Kfc – Mini Breast Fillet, 4 fillet 540 32 22 50 2 0
Kentucky Fried Chicken (Kfc) – Regular Fries, 1 portion (115g) 290 35 15 4 3 2
Heinz (Kfc) – Light Mayo Sachet, 10 g 28 1 3 0 0 0
 

 

858 68 40 54 5 2
Snack
Apples – Raw, with skin, 1 medium (2-3/4″ dia) (approx 3 per lb) 72 19 0 0 0 3
Myprotein – Impact Whey Protein Choc Coconut, 50 g 196 3 3 36 0 0
 

 

268 22 3 36 0 3
Dinner
Chicken – Breast, meat only, raw, 200 g 220 0 2 46 1 0
Generic – Salad Tomato, 3 tomato (70g) 39 7 1 2 0 2
Albalact – Telemea De Vaca, 50 g 116 0 10 8 0 0
 

 

375 7 13 56 1 2
Before Bed
Naked Juice – Green Machine Antioxidant – Apple, Pineapple and Kiwi Juice Smoothie, 300 ml 170 35 0 2 0 4
 

 

170 35 0 2 0 4

 

TOTALS: ~2400 calories, 184g carbs, 92g fat, 180g protein, 20g fiber

 

Beginning with tomorrow I will be eating for around 1 week in the range of 2100 calories.

Nutrition Log – 08.09.2012

Breakfast Calories Carbs Fat Protein Sat Fat Fiber
Large (Low Gi Index) – Egg, 2 egg (whole) 150 1 10 12 2 0
Raw – Egg Whites, 3 White 51 0 0 11 0 0
Lurpak – Lighter Spreadable, 10 g (teaspoon) 54 0 6 0 2 0
Scotts – Traditional Thick Milled Oats, 30 g 107 18 2 3 0 3
Milk – Reduced fat, 2% milkfat, 250 g 125 12 5 8 3 0
Generic – Linwoods Flaxseed, Sunflower & Pumpkin Seeds, 15 g 81 0 7 3 1 2
Oat bran – Raw, 10 g 25 7 1 2 0 2
 

 

 

593 38 31 39 8 7
Snack
Myprotein – Impact Whey Protein – Vanilla Flavour, 21 g 83 1 1 16 0 0
 

 

83 1 1 16 0 0
Lunch
Home Made – Musaca, 1.2 serving 600 28 25 40 0 4
 

 

600 28 25 40 0 4
Snack
Bananas – Raw, 1 medium (7″ to 7-7/8″ long) 105 27 0 1 0 3
Wheatfield Bakery Wholemeal Farmhouse Soft Baked – Bread Wholemeal, 1 Slice 105 18 1 5 0 4
Tesco Light Choices – Coleslaw, 70 g 77 4 6 1 1 1
Opti Fresh – Maslanka Buttermilk, 200 ml 96 10 3 7 0 0
 

 

383 59 10 14 1 8
Dinner
Rice – Brown, long-grain, cooked, 150 g 167 34 1 4 0 3
Lloyd Grossman – Tikka Masala Sauce, 100 g 134 9 10 1 3 0
Chicken – Breast, meat only, raw, 250 g 275 0 3 58 1 0
  576 43 14 63 4 3

 

TOTALS: ~2250 calories, 170g carbs, 81g fat, 172g protein, 22g fibre

 

Beginning with Monday I will start to post my Workout log as well. I am ashamed of my numbers when it comes to weights, but I hope to boost my strength in time.

Nutrition log – 07.09.2012

Breakfast Calories Carbs Fat Protein Sat Fat Fiber
Goldenlay – Omega 3 Free Range Eggs, 100 g (2 eggs) 148 0 11 12 3 0
Raw – Egg Whites, 4 White 68 0 0 15 0 0
Lurpak – Lighter Spreadable, 12 g (teaspoon) 65 0 7 0 3 0
Tesco Light Choices – Coleslaw, 150 g 165 8 14 2 2 2
Acme – Whole Wheat Walnut Bread, 2 oz 150 21 6 5 0 3
Opti Fresh – Maslanka Buttermilk, 230.0 ml 110 12 4 8 0 0
 

 

706 41 42 42 8 5
Snack
Generic – Semi-Skimmed Milk, 300 ml 147 14 5 10 3 0
Bananas – Raw, 1 medium (7″ to 7-7/8″ long) 105 27 0 1 0 3
Myprotein – Impact Whey Protein – Vanilla Flavour, 40 g 157 2 3 31 0 0
 

 

409 43 8 42 3 3
Lunch
Chicken – Breast, meat only, raw, 220.0 g 242 0 3 51 1 0
Rice – Brown, long-grain, cooked, 165 g 183 38 1 4 0 3
Lloyd Grossman – Tikka Masala Sauce, 45.0 g 60 4 5 0 1 0
 

 

485 42 9 55 2 3
Snack
Bananas – Raw, 1 medium (7″ to 7-7/8″ long) 105 27 0 1 0 3
Whole Earth – Smooth Original Peanut Butter With No Added Sugar (Uk), 20 g 119 2 10 5 2 1
 

 

224 29 10 6 2 4
Dinner
  500 23 21 33 0 3
  500 23 21 33 0 3

 

TOTALS: ~2350 calories, 178g carbs, 90g fat, 180g protein, 18g fiber

I need to increase my fiber intake to @25g and decrease the fats… to around 75g.

Chest and Arms day tomorrow, hopefully it’ll all end up well.

Nutrition Log – 03.09.2012

MEAL 1

3 whole egg omelette made in a teaspoon of butter and oatmeal (40g oats, 250ml milk, 1 tbsp seeds and nuts)

 

MEAL 2

Maxi Muscle Maxi Milk High Protein Shake

 

MEAL 3

120g Pork Loin Steaks, Lean Only, Fat Removed, Grilled,  100g Rice – Brown, long-grain, cooked,  100g Low Fat Cottage Cheese,  100g  Coleslaw made with light mayo

 

MEAL 4

200g Baked Beans in Tomato Sauce,  170g chicken breast (measured while raw),  100g boiled new potatoes,  50g Coleslaw made with light mayo

 

MEAL 5

Protein Shake (300ml milk, 30g Whey Protein), one medium banana

 

TOTAL: ~2300 calories, 180g carbs of which 83 sugars, 195g protein, 80g fat, 26g fiber

This week I am eating ~2300-2400 calories and will decrease by 200 calories per week

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 – 06.01.2012

BREAKFAST
Oatmeal with milk, 2 hard boiled eggs with houmous

PRE WORKOUT
Danone Actimel Multifruit, Muller Light Smooth Toffee youghurt, Creatine 3g

POST WORKOUT
40g Impact Whey Protein, 3g Creatine

LUNCH
Meatball soup, 1 pork rib, Chicken livers fried in less than a TBSP of oil, Mashed sweet potato, Mixed vegetables – spinach, sweet corn, broccoli, peas

SNACK
Fat free Greek yoghurt

DINNER
Turkey breast, Salad – cucumber, tomato, carrot, radish, lemon, an apple

BEFORE BED
40g Impact Whey Protein with 200ml milk

MACRONUTRIENTS
2100 calories – 159g carbs, 65g fat, 220g protein

OTHER SUPPLEMENTS
3 glucosamine pills, 6 cod liver oil pills, 1 multivitamin pill, 2 green tea extract pills