Boyko's Blog

Nutrition

Meal 1 (7am) (workout)
- Gatorade (250mL) (0g Fat/34g Carbs/0g Protein)

Meals 2 (9am)
- Chicken Breast (84g) (2g Fat/2g Carbs/14g Protein)
- Whole Wheat Pita (1) (1g Fat/26g Carbs/6g Protein)
- Mayo (1 tbsp) (2g Fat/3g Carbs/0g Protein)
- Cheese Slice (1) (4g Fat/3g Carbs/4g Protein)

Meal 3 (10:15am)
- Apple (1) (0g Fat/22g 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)
- Chicken Breast (300g frozen) (6g Fat/0g Carbs/48g Protein)
- Green Peppers (1/2) (0g Fat/4g Carbs/1g 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 (10) (2g Fat/12g Carbs/2g Protein)
- Grapes (10) (0g Fat/9g Carbs/0g Protein)

Meal 6 (5pm)
- Tuna (1 can) (1g Fat/0g Carbs/32g 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)
- 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:
192g Protein, 54g Fat, 244g Carbs = 2226 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
- 1 hour cardio (mostly walking at a slight incline) (711 calories)

4:05pm
- Leg Presses (1 x 10 @ 180lbs, 3 x 5 @ 270lbs) (might have cracked a rib on the 4th set, couldn’t do more than a couple in the 5th)
- Squats (1 x 10 @ 135lbs, 4 x 5 @ 225lbs)
- Leg Curls (1 x 10 and 4 x 6 @ varying weights) (I do these two on machines so don’t really pay much attention)
- Leg Extensions (1 x 10 and 4 x 5 @ varying weights) (I do these two on machines so don’t really pay much attention)
left 4:55pm

Feeling/Notes/Misc

- 6 litres water
- Not been the best couple of weight days for me. I tweaked my back a bit at the gym yesterday but it feels OK today, however today while doing leg press I heard/felt some kind of crack or pop in my lower right ribcage. It’s not immense pain but definitely feels uncomfortable when I do certain motions and I couldn’t do anymore leg press. I’m going to make an appointment with a clinic and get it checked out. I did squats without TOO much discomfort, and the rest of my workout was fine. Hopefully at the worst it’ll just mean I can’t do leg press for awhile.
- Just about back to maintenance, 260g carbs tomorrow. Might keep it around this level, no more than this on non-workout days anyway. We’ll see how it goes.