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 (5pm)
- Whey Protein (1 scoop) (3g Fat/3g Carbs/25g Protein)
- Casein Protein (1 scoop) (1g Fat/2g Carbs/24g Protein)

Meal 6 (8pm)
- Dominos Chicken Kickers (8) (too much…)
- Dominos Medium Pepperoni Thin Crust Pizza (too much…)

Totals:
Probably too much…

Supps/Vitamins:
- 2 Fish Oil gelcaps (w/meal 1)
- 1 Multi-Vitamins (w/meal 1)

Gym

7am
- 1 hour cardio (mostly walking at a slight incline) (740 calories)

3:05pm
- Seated Military Press (3 x 10 @ 45lbs)
- Barbell Rows (3 x 10 @ 135lbs)
- Lat Pulldowns (3 x 10 @ 100lbs)
- Arnold Presses (3 x 10 @ 25lbs)
- Chest Flies (3 x 10 @ 110lbs+15)
- Bicep Curls/Tricep Extensions (supersets) (3 x 10 @ 25lbs biceps, 3 x 10 @ 15lbs triceps)
left 3:50pm

Feeling/Notes/Misc

- 5 litres water
- (writing the next morning) I wound up saving some fat/carbs/protein for an evening meal but my girlfriend didn’t want to go out for dinner so I wound up getting a medium thin crust pizza and some chicken kickers from Dominos for myself. I think I went quite a bit over my limit, but got a good sleep that evening and am still at the same weight. Have another big meal tonight.
- Getting my ribs checked out tomorrow, hopefully it’s nothing too serious…