Boyko's Blog

Nutrition

Meal 1 (7am) (during cardio)
- Gatorade (500mL) (0g Fat/34g Carbs/0g Protein) (drink this half during workout and half after)

Meals 2 & 3 (9am & 10:30am)
- Tuna (1 can) (1g Fat/0g Carbs/32g Protein)
- Whole Wheat Tortilla (2) (6g Fat/26g Carbs/6g Protein)
- Mayo (1 tbsp) (2g Fat/3g Carbs/0g Protein)

Meal 4 (12pm)
- Whole Wheat Spaghetti (86g) (2g Fat/62g Carbs/12g Protein)
- Ragu Sauce (1/2 cup) (1g Fat/11g Carbs/1g Protein)
- KFC Chicken Fillet (1) (7g Fat/8g Carbs/20g Protein)
- Diet Coke (250 mL) (0g Fat/0g Carbs/0g Protein)

Meal 5 (2:30pm)
- Marble Cheese (30g) (10g Fat/0g Carbs/7g Protein)
- Wheat Thins (10) (2g Fat/12g Carbs/2g Protein)

Meal 6 (5pm)
- Chicken Breast (300g frozen) (6g Fat/0g Carbs/48g Protein)
- Whole Wheat Tortilla (1) (3g Fat/13g Carbs/3g Protein)
- Mayo (1/2 tbsp) (1g Fat/2g Carbs/0g Protein)

Meal 7 (7:30pm)
- Whey Protein (1 scoop) (3g Fat/3g Carbs/25g Protein)
- Casein Protein (1 scoop) (1g Fat/2g Carbs/24g Protein)

Totals:
188g Protein, 50g Fat, 180g Carbs = 1918 Calories

Supps/Vitamins:
- 2 Fish Oil gelcaps (w/meal 1)
- 1 Multi-Vitamins (w/meal 1)
- 1 Tbsp Psyllium Husk (with meal 2)

Gym

7am
- 60 mins cardio (mostly incline walk, 720 calories) – 7am

6pm
- Chest Press Machine (1 x 10 @ 90lbs, 1 x 10 @ 110lbs, 1 x 10 @ 130lbs, 1 x 8 @ 150lbs, 1 x 6 @ 170lbs)
- Chest Flies Machine (1 x 10 @  90lbs, 4 x 5 @ 130lbs)

Feeling/Notes/Misc

- 4 litres water
- Forgot to take my vitamins and fish oils today.
- Cardio in the morning was good but going to the gym at 6pm was nuts, way too many people. I’m going to try going directly after school tomorrow (4pm) and if it’s still packed, I’m going to have to come up with something else. Either getting up even earlier, eating something and then going to the gym to do both weights and cardio, or doing weights later at night when it’s not as busy. I would love to go on my lunch hour but I don’t think an hour is enough time.
- Was 205lbs this morning. I don’t expect the weight loss to continue too much the next couple weeks as my body adjusts to regular eating again, but I am definitely thinking I can reach 200 or less by NYE. That’s like 0.5 pounds a week. More than doable!