Boyko's Blog

Nutrition

Meal 1 (11am)
- Chicken Breast (300g frozen) (6g Fat/0g Carbs/48g 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)
- Dominos thin crust pizza (1/8) (10g Fat/14g Carbs/7g Protein)

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

Meal 3 (8pm)
- Homemade chicken kiev, salad, carrots, some potato thing, ice cream cake, and lots of wine…

Totals:
To be honest, probably well within my limits. Woke up a bit lighter.

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

Gym

- Off day.

Feeling/Notes/Misc

- 3 litres water
- Had my ribs checked out, nothing is cracked or broken but I have a ‘torn intercostal muscle’ which apparently sounds worse than it is, but it’s still painful to do certain motions. Won’t be lifting heavy for awhile but will still be lifting (probably 3 sets of 10 for awhile) in the afternoons and will still be able to do my incline walking in the morning.
- Since I’ll be going to a 3 sets of 10 routine instead of 5 sets of 5, I’ll have more time to do more things, so I might implement a Day 1/Day 2 system for M/Tu/Th/F and do legs on Wednesday. Maybe have a push day and a pull day or something, we’ll see how it works out.