Boyko's Blog

Nutrition

Meal 1 (7:30am)
- Egg Whites (1 cup) (0g Fat/0g Carbs/28g Protein)
- Whole Wheat Bread (2) (2g Fat/28g Carbs/6g Protein)
- Peanut Butter (1 tbsp) (8g Fat/3g Carbs/3g Protein)
- Apple (0g Fat/22g Carbs/0g Protein)

Meals 2 & 3 (10:15am)
- Chicken Breast (42g) (1g Fat/1g Carbs/7g Protein)
- Whole Wheat Tortilla (1) (2.5g Fat/13g Carbs/3g 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 (30g) (10g Fat/0g Carbs/7g Protein)
- Wheat Thins (10) (2g Fat/12g Carbs/2g Protein)
- Grapes (20) (0g Fat/18g Carbs/0g Protein)

Meal 6 (5pm)
- Tuna (1 can) (1g Fat/0g Carbs/32g Protein)
- Whole Wheat Pita (1)  (2g Fat/28g Carbs/6g Protein)
- Mayo (1 tbsp) (2g Fat/3g Carbs/0g Protein)
- Banana (1) (1g Fat/31g Carbs/2g 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:
210g Protein, 49g Fat, 234g Carbs = 2213 Calories

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

Gym

(no cardio, had to run an errand before class)

4:05pm
- Standing Shoulder Press (1 x 10 @ 45lbs, 2 x 6 @ 75lbs, 2 x 4 @ 75lbs)
- Arnold Presses (2 x 8 @ 25lbs, 3 x 6 @ 25lbs)
- Lateral and Side Raises (2 x 10 @ 15lbs, 3 x 8 @ 15lbs)
- Abs (5 sets of bicycle crunches followed by regular crunches and a minute rest in between)
left 4:55pm

Feeling/Notes/Misc

- 4 litres water
- Accidentally went over my carbs limit today of 220, wound up at 234. Don’t imagine it will make much difference, I miscounted the carbs in a pita. Had a bit extra cause I got to have an actual breakfast for a change this morning! It definitely makes a difference, I’m contemplating getting up even earlier (6am) to eat something before going and doing weights in the morning, but we’ll see.
- The gym wasn’t too bad again today at 4. I’m going to keep doing this until it gets too packed. In a month or so my classes go from 9-4 to 1-4 for several months, then switch to 9-12 for several months, so soon enough I’ll be able to workout around my schedule during much deader hours.