Boyko's Blog

Nutrition

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

Meals 2 (9am)
- 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)

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 (26) (6g Fat/30g Carbs/4g Protein)
- Grapes (20) (0g Fat/18g Carbs/0g Protein)

Meal 6 (5pm)
- Chicken Breast (150g frozen) (3g Fat/0g Carbs/24g Protein)
- Whole Wheat Pita (1)  (1g Fat/26g 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:
202g Protein, 58g Fat, 261g Carbs = 2374 Calories

Supps/Vitamins:
forgot

Gym

7am
- 1 hour cardio (mostly walking at a slight incline) (711 calories)

4:05pm
- Arnold Presses (3 x 10 @ 25lbs)
- Seated Military Press (3 x 10 @ 45lbs)
- Chest Press Machine (3 x 10 @ 90lbs)
- Chest Flies Machine (3 x 10 @ 110lbs)
- Tricep Extensions (3 x 10 @ 15lbs)
left 4:55pm

Feeling/Notes/Misc

- 3 litres water
- Ribs are still very sore….and torn….good times…