Boyko's Blog

Nutrition

Meal 1 (12:30pm)
- Turkey (200g) (6g Fat/0g Carbs/42g Protein)
- Whole Wheat Tortilla (2)  (5g Fat/26g Carbs/6g Protein)
- Doritos (16g) (4g Fat/9g Carbs/1g Protein)

Meal 2 (2pm)
- Sidekicks (1 pkg) (4g Fat/92g Carbs/16g Protein)
- Milk (1 cup) (3g Fat/12g Carbs/9g Protein)

Meal 3 (6pm)
- Egg Whites (1 cup) (og Fat/0g Carbs/28g Protein)
- Rye Bread (2) (1g Fat/28g Carbs/3g Protein)
- Peanut Butter (1 tbsp) (9g Fat/2g Carbs/2g Protein)
- Reeses Pieces (3 cups) (15g Fat/27g Carbs/6g Protein)
- Reeses Pieces (1 pkg) (3g Fat/9g Carbs/2g Protein)

Meal 4 (8:30pm)
- Casein Protein (1 scoop) (1g Fat/2g Carbs/24g Protein)
- Whey Protein (1 scoop) (3g Fat/3g Carbs/25g Protein)

Totals:
164g Protein, 54g Fat, 210g Carbs = 1978 Calories

Supps/Vitamins:
- forgot

Gym

- Off day.

Feeling/Notes/Misc

- 5 litres water
- I’ve done some math with the calender and have decided I’m going to go back on PSMF for just under 4 weeks starting next Monday. I want to make sure I get to under 200 by New Years Eve and I think PSMF is my best bet to get there. I’m currently 205 so considering I lost 33 pounds in 6 weeks last time, I don’t think 10-15 pounds in 4 weeks is too crazy a goal. From there, I will begin a slow bulk while trying to keep the fat off as best I can. I’ll probably do this until summer and re-assess things from there.
- Am going to do cardio tomorrow and Friday morning but from there I don’t plan to do cardio again until mid-December (since PSMF doesn’t call for cardio). I’ll do weights tomorrow but will skip Friday. Then will basically be going to the gym twice a week starting Monday (prob Tues/Fri if I go in the morning, or Mon/Thurs if I go in the afternoon, we’ll see) for weights.

Nutrition

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

Meals 2 (9am)
- Turkey (100g) (3g Fat/0g Carbs/21g Protein)
- Whole Wheat Tortilla (1)  (2.5g Fat/13g Carbs/3g Protein)

Meal 3 (1pm)
- Whole Wheat Spaghetti (86g) (2g Fat/62g Carbs/12g Protein)
- Ragu Sauce (1/4 cup) (0g Fat/5g Carbs/1g Protein)
- Chicken Breast (300g frozen) (6g Fat/0g Carbs/48g Protein)
- Green Peppers (1/4) (0g Fat/2g Carbs/1g Protein)
- Coke Zero (510 mL) (0g Fat/0g Carbs/0g Protein)

Meal 4 (2:30pm)
- Apple (1) (0g Fat/22g Carbs/0g Protein)
- Grapes (20) (0g Fat/18g Carbs/0g Protein)

Meal 5 (5pm)
- Turkey (100g) (3g Fat/0g Carbs/21g Protein)
- Whole Wheat Tortilla (1)  (2.5g Fat/13g Carbs/3g Protein)
- Doritos (16g) (4g Fat/9g Carbs/1g Protein)

Meal 7 (8pm)
- Chicken Fingers (6) (40g Fat/40g Carbs/30g Protein)
- Five Alive (1 can) (0g Fat/41g Carbs/1g Protein)
- Muffin (1) (12g Fat/39g Carbs/4g Protein)

Meal 8 (2am)
- Sour Dough Bread (2) (2g Fat/70g Carbs/15g Protein)
- Turkey (100g) (3g Fat/0g Carbs/21g Protein)
- Doritos (16g) (4g Fat/9g Carbs/1g Protein)
- Oh Henry Bar (1) (17g Fat/34g Carbs/6g Protein)
- random amounts of Vodka/Sodas….

Totals:
189g Protein, 101g Fat, 403g Carbs = 3273 Calories (+Vodka/Sodas)

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) (700 calories)

Feeling/Notes/Misc

- 3 litres water
- (written next morning) Definitely went over the ol calories limit without realizing it last night. Well, I realized it, but didn’t know it would be about 1000 calories over. Funny/Relieving thing is that I woke up at 205 or maybe a bit under again this morning, so it’s funny how things work out. I think getting 9 hours of sleep as opposed to 6-7 makes a huge difference in that regard.
- Didn’t do weights to give my ribs a bit of a rest, although I don’t think it really makes much difference. Will try to get to the gym today possibly, and then Friday as well.
- Ribs are still hurting a lot, have begun taking Advil (Ibuprofen) for it.

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…

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.

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…

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.

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.

Nutrition

Meal 1 (7am) (during cardio)
- Gatorade (500mL) (0g Fat/34g Carbs/0g Protein) (drink this half during workout and half after)

Meals 2 & 3 (9am & 10:30am)
- Tuna (1 can) (1g Fat/0g Carbs/32g Protein)
- Whole Wheat Bread (2) (2g Fat/28g Carbs/6g 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 (60g) (20g Fat/0g Carbs/14g Protein)
- Wheat Thins (20) (4g Fat/23g Carbs/3g Protein)

Meal 6 (5pm)
- Steak (t-bone) (8g Fat/0g Carbs/23g Protein)
- Whole Wheat Bread (2) (2g Fat/28g Carbs/6g 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:
198g Protein, 55g Fat, 197g Carbs = 2075 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
- 60 mins cardio (mostly incline walk, 700 calories)

4:05pm
- Deadlifts (1 x 10 @ 135lbs, 1 x 8 @ 185lbs, 1 x 4 @ 205lbs, 2 x 5 @ 185lbs)
- BB Rows (1 x 10 @ 135lbs, 4 x 5 @ 155lbs)
- Iso Rows (1 x 10 @ 90lbs, 4 x 6 @ 160lbs)
- Bicep Curls/Hammer Curls (3 x 10 @ 25lbs, 2 x 8 @ 25lbs)
left 4:50pm

Feeling/Notes/Misc

- 4 litres water
- Got to the gym a bit earlier in the afternoon today and it wasn’t so bad. Will keep going at that time for now unless it gets worse, then I may have to do that alternating weights/cardio days thing.
- Won’t be doing cardio tomorrow since I have to run an errand before class. Probably a good thing anyway since the legs are starting to hurt. I also tweaked my back a bit today while doing deadlifts, I’m not sure I’m doing them properly even though it seems I am….
- On the bright side I get to wake up at 7 instead of 6:30 tomorrow morning and will eat an actual breakfast. Whoot!

Nutrition

Meal 1 (7am) (during cardio)
- Gatorade (500mL) (0g Fat/34g Carbs/0g Protein) (drink this half during workout and half after)

Meals 2 & 3 (9am & 10:30am)
- Tuna (1 can) (1g Fat/0g Carbs/32g Protein)
- Whole Wheat Tortilla (2) (6g Fat/26g Carbs/6g Protein)
- Mayo (1 tbsp) (2g Fat/3g 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)
- KFC Chicken Fillet (1) (7g Fat/8g Carbs/20g 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)

Meal 6 (5pm)
- Chicken Breast (300g frozen) (6g Fat/0g Carbs/48g Protein)
- Whole Wheat Tortilla (1) (3g Fat/13g Carbs/3g Protein)
- Mayo (1/2 tbsp) (1g Fat/2g Carbs/0g 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:
188g Protein, 50g Fat, 180g Carbs = 1918 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
- 60 mins cardio (mostly incline walk, 720 calories) – 7am

6pm
- Chest Press Machine (1 x 10 @ 90lbs, 1 x 10 @ 110lbs, 1 x 10 @ 130lbs, 1 x 8 @ 150lbs, 1 x 6 @ 170lbs)
- Chest Flies Machine (1 x 10 @  90lbs, 4 x 5 @ 130lbs)

Feeling/Notes/Misc

- 4 litres water
- Forgot to take my vitamins and fish oils today.
- Cardio in the morning was good but going to the gym at 6pm was nuts, way too many people. I’m going to try going directly after school tomorrow (4pm) and if it’s still packed, I’m going to have to come up with something else. Either getting up even earlier, eating something and then going to the gym to do both weights and cardio, or doing weights later at night when it’s not as busy. I would love to go on my lunch hour but I don’t think an hour is enough time.
- Was 205lbs this morning. I don’t expect the weight loss to continue too much the next couple weeks as my body adjusts to regular eating again, but I am definitely thinking I can reach 200 or less by NYE. That’s like 0.5 pounds a week. More than doable!

Nutrition

Meal 1 (1pm)
- Safeway California Dreamin Sandwich (24g Fat/75g Carbs/13g Protein)
- Salt and Vinegar Potato Chips (12g Fat/35g Carbs/3g Protein)
- Diet Coke (250 mL) (0g Fat/0g Carbs/0g Protein)

Meal 2 (5pm)
- Scrambled Eggs (2) (10g Fat/2g Carbs/12g Protein)
- Pancakes (3) (1g Fat/30g Carbs/5g Protein)
- Milk (250mL) (2g Fat/12g Carbs/9g Protein)

Meal 3 (8pm)
- Whey Protein (2 scoop) (6g Fat/6g Carbs/50g Protein)
- Casein Protein (2 scoop) (2g Fat/4g Carbs/48g Protein)

Totals:
140g Protein, 57g Fat, 164g Carbs = 1729 Calories

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

Gym

- Off day.

Feeling/Notes/Misc

- 4 litres water
- Tomorrow I begin doing cardio in the morning (on an empty stomach, drinking Gatorade during the workout) and weights at night. Will see how this goes, hopefully it isn’t too busy at night at the gym I go to. I should at least have more strength….the only downside is I have to prepare all my food I’m going to eat the night before,  since I’m basically out of the house over 12 hours a day. Meals will be tricky…
- Went right to my maxes today in terms of fats and carbs. Protein was harder to get in, wound up having to take a bunch of protein at the end of the day. Will be tricky getting what I need from now on…