Nutrition and Training log – 17.09.2012


~2650 calories, 394g carbs, 38g fat, 176g protein, 31g fiber




  • Squat – 8x40kg, 8x50kg, 7x60kg, 5x70kg, 4x70kg+4x50kg drop set
  • Leg Press – 9x90kg, 9x90kg, 5x100kg, 4x110kg, 3x110kg+5x90kg drop set
  • Romanian Deadlift – 10x40kg, 8x50kg, 5x60kg
  • Leg Curl – 2x52kg, 14x59kg, 8x66kg+11x39kg drop set

Post Workout meal after Leg Training

I just loved my leg training today. I can barely walk right now which is a good sign that I trained intense.


What am I eating at the moment?

310g of wholegrain pancakes with peach conserve topping, with a 1 whole egg + 210g egg whites omelette and  150g of buttermilk.

875 calories, 113g carbs, 18g fat, 60g protein, 10g fiber


It’s my carb load day. I am going towards 300g+ of carbs today and around 2500-2600 calories.

Nutrition and Training log – 16.09.2012


~2041 calories, 184g protein, 47g fat, 184g protein, 19g fiber



40 minutes of swimming, not continuously.

Thank you!

I want to thank all my followers for subscribing to my blog. Even if you are very few, you guys motivate me to continue posting and also keeping track of my nutrition and training.

I hope I help some of you with what I am doing.

If you have any questions, please do not hesitate to ask them.


Thank you again!

Nutrition and Training log – 15.09.2012


~2041 calories, 179g carbs, 66g fat, 177g protein, 18g fiber


  • Incline Dumbbell Bench Press: 12x16kg, 8x20kg, 6x20kg, 4x20kg (weight per hand)
  • Decline Barbell Bench Press: 10x40kg, 8x50kg, 5x60kg
  • Flat Barbell Bench Press: 7x50kg, 5x60kg, 3x60kg
  • Overhead Cable Extension: 12×11.5kg, 6×11.5kg, 4×11.5kg+4x7kg (weight per hand)
  • Cable Skullcrusher: 20×13.5kg, 14x20kg, 7×27.5kg
  • Machine Preacher Curl: 15x25kg, 6x32kg, 5x25kg
  • Cable Biceps Curl: 10x16kg, 10x16kg, 9x18kg

Weights are not that big, but I’m slowly getting to my old strength.

Nutrition log – 14.09.2012

~2200 calories, 198g carbs, 55g fat, 210g protein, 34g fiber

Activity level is starting to increase.

  • 5 days a week – 40 minutes walking from university to home
  • 5 days a week – 30 minutes walking to and from the gym
  • 7 days a week – 20 minutes evening walk

So basically I walk a minimum of 8 hours every week.

4 days heavy lifting, 1-2 40 minute swimming sessions and 1-2 cardio sessions.


I am expecting to see some very nice results in the next 2 weeks.

Nutrition and Training log – 13.09.2012

DIET: 2116 calories, 173g carbs, 63g fat, 201g protein, 21g fiber



  • Barbell Bent Over Row – 18x40kg, 10x50kg, 8x50kg, 5x60kg + 5x40kg drop set
  • Wide Grip Cable Row – 20x32kg, 12x45kg, 10x45kg, 7x55kg
  • Wide Grip Pulldown – 12x30kg, 11x35kg, 4x50kg + 5x30kg drop set
  • Close Grip Pulldown – 7x40kg, 5x40kg


  • Dumbbell Shoulder Press – 17x12kg, 12x16kg, 7x18kg, 4x18kg  (the weight is per hand)
  • Upright Row – 15x15kg, 12x25kg, 7x30kg
  • Side Lateral Raise – 10x6kg, 8x6kg  (the weight is per hand)



  • Squat – 6x40kg, 6x50kg, 7x50kg, 5x60kg, 4x65kg, 2x70kg
  • Leg Press – 7x90kg, 8x90kg, 5x90kg, 6x90kg, 4x90kg
  • Seated Leg Curl – 16x52kg, 11x59kg, 9x59kg, 8x66kg
  • Romanian Deadlift – 5x40kg, 8x40kg, 5x40kg

No calves training.

Fat loss pills

Next week or in two weeks I will start to take fat loss pills.

I DO NOT recommend taking fat loss pills UNLESS:

  • You are on a calorie deficit and know what a calorie deficit is
  • You are doing your cardio or at least do your weight training with intensity (intensity does not necessarily mean small rest periods, but to work your muscle to failure)
  • Your diet is in check

Unfortunately many people nowadays think that because they take a fat loss pill and do some cardio they will lose weight. That will not happen. Fat loss pills AID in weight loss AS LONG AS YOU ARE on a calorie deficit and you have everything in check (diet, training and cardio, but cardio is not a necessity), therefore fat loss pills will not make you lose weight just because you are taking them. And the aid that they offer is not too great (probably 5%)

Nutrition and Training Log – 12.09.2012


Carb up day

2316 calories, 288g carbs, 64g fats, 133g protein, 19g fiber



Abs workout + HIIT 20 minutes on the stationary bike. I am still working on my endurance. I did 5 minutes warm-up, 5x 30-45 seconds fast spinning at 20, 1 minute cool down.


Back and Shoulders tomorrow morning.


I will only be posting my macros (without posting everything I ate) and my training from now on.

It takes too much time putting all the food in a post.