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 Bread (2) (2g Fat/28g Carbs/6g Protein)
- Mayo (1 tbsp) (2g Fat/3g Carbs/0g Protein)
- Cheese Slice (1) (4g Fat/3g Carbs/4g 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)
- Chicken Breast (300g frozen) (6g Fat/0g Carbs/48g Protein)
- Diet Coke (250 mL) (0g Fat/0g Carbs/0g Protein)

Meal 5 (2:30pm)
- Marble Cheese (60g) (20g Fat/0g Carbs/14g Protein)
- Wheat Thins (20) (4g Fat/23g Carbs/3g Protein)

Meal 6 (5pm)
- Steak (t-bone) (8g Fat/0g Carbs/23g Protein)
- Whole Wheat Bread (2) (2g Fat/28g Carbs/6g 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:
198g Protein, 55g Fat, 197g Carbs = 2075 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, 700 calories)

4:05pm
- Deadlifts (1 x 10 @ 135lbs, 1 x 8 @ 185lbs, 1 x 4 @ 205lbs, 2 x 5 @ 185lbs)
- BB Rows (1 x 10 @ 135lbs, 4 x 5 @ 155lbs)
- Iso Rows (1 x 10 @ 90lbs, 4 x 6 @ 160lbs)
- Bicep Curls/Hammer Curls (3 x 10 @ 25lbs, 2 x 8 @ 25lbs)
left 4:50pm

Feeling/Notes/Misc

- 4 litres water
- Got to the gym a bit earlier in the afternoon today and it wasn’t so bad. Will keep going at that time for now unless it gets worse, then I may have to do that alternating weights/cardio days thing.
- Won’t be doing cardio tomorrow since I have to run an errand before class. Probably a good thing anyway since the legs are starting to hurt. I also tweaked my back a bit today while doing deadlifts, I’m not sure I’m doing them properly even though it seems I am….
- On the bright side I get to wake up at 7 instead of 6:30 tomorrow morning and will eat an actual breakfast. Whoot!