mattpb Posted July 2, 2013 Author Share Posted July 2, 2013 Tuesday 1st July 2013 LegsLeg Extension: 70/15, 100/10, 135/12,6,4 - Go up to 140lbsLeg Press: 180/12, 250/10, 300/12,5,3 - Go up to 310lbsSquat: 40/10, 65/12,7,5 - Go up to 70lbsHamstring Curl: 85/12, 140/12,6,5 - Go up to 145lbsStiff Leg Deadlift: 65/10, 100/10,4 - Stay on 100lbsCalf Press: 110/16, 110/14, 110/12 - Go up to 115lbsCalf Raise: 90/10, 150/8,4 - Go up to 155lbsInner Thigh: 100/12,12,12 - Go up to 110lbs Workout: 9/10 Awesome workout today, really happy with my focus and effort and I can move up on most exercises. Link to comment Share on other sites More sharing options...
mattpb Posted July 3, 2013 Author Share Posted July 3, 2013 Tuesday 3rd July 2013 Chest & Biceps Flat BB Press: 0/12, 60/10, 70/10,8 - I ususually use the decline but it was broken so I used the flat with same weight and really struggled so dropped the weight.Incline BB Press: 40/12, 70/8,2 - Go up to 75lbsDB Flyes: 25/10, 37/7,4 - Stay on 37lbsConcentration Curl: 25/12, 45/6 - Stay on 45lbsBarbell Curls: 60/7,4 - Stay on 60lbs NutritionMeal 11 Cup Oats – Cal 130, P 5, C 22, F 2.51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.51 Banana – Cal 105, P 1, C 27, F 11 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14 Meal 21 Cup Oats – Cal 130, P 5, C 22, F 2.51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.51 Banana – Cal 105, P 1, C 27, F 11 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14 Meal 31 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 Meal 41 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 Meal 51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.51 Banana – Cal 105, P 1, C 27, F 11 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14 Meal 61.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.51 Banana – Cal 105, P 1, C 27, F 11 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14 TotalsCalories: 2182Protein: 191.2Carbs: 306.2Fats: 105.6 What was great about my day? I got up even earlier than I planned and hit the gym early.Gym was quiet and perfect for me to get on with my workout.I ate all of my prepared meals on time.I drank plenty of water.I had plenty of sleep. What about my day could I improve to make things EVEN BETTER? Listen to Skips Podcasts to keep my focus.Remember this day for when I think about getting up late or having a lie in, I feel so much better when I get up and get on with my day. I have a daily plan and I need to stick to it.Spend a few minutes before each workout mentally preparing myself for the workout ahead. What can I do to make things more enjoyable? Read other peoples threads and comment on them to encourage them.Set small goals for each workout as it feels great when I achieve them.Smile!! Enjoy this experience as there is a great body at the end of the journey. Intensity Level7 /10 Why? I had a great nights sleep but woke up feeling tired, I had my breakfast and my pre workout which perked me up but felt like I was lacking strength. My first exercise was Decline Bench Press yet the bench was broken so I did flat and used the same weight which I struggled with, this put me in the wrong mindset for the rest of the workout as I felt I had failed. In future I need to just keep pushing forward no matter what happens Link to comment Share on other sites More sharing options...
mattpb Posted July 6, 2013 Author Share Posted July 6, 2013 Friday 28th June 2013 Back DB Pullover: 35/10 55/8, 75/11.5,3 - Go up to 80lbsClose Grip Pulldown: 85/12, 140/8.5, 3.5, 2 - Stay on 140lbsOne Arm Row: 40/12, 60/7,4 - Stay on 60lbsWide Row: 70/10, 120/8 - Stay on 120lbsDeadlift: 70/10, 120/8 - Stay on 120lbs NutritionMeal 11 Cup Oats – Cal 130, P 5, C 22, F 2.51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.51 Banana – Cal 105, P 1, C 27, F 11 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14 Meal 21 Cup Oats – Cal 130, P 5, C 22, F 2.51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.51 Banana – Cal 105, P 1, C 27, F 11 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14 Meal 31 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 Meal 41 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 Meal 51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.51 Banana – Cal 105, P 1, C 27, F 11 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14 Meal 61.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.51 Banana – Cal 105, P 1, C 27, F 11 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14 TotalsCalories: 2182Protein: 191.2Carbs: 306.2Fats: 105.6 What was great about my day? I went to the gym after a gruelling 12 hours at work, when it was easier to put off and just head homeI put in a great shift at work then an even greater effort at the gym.I tried my new pore workout and it felt awesomeI felt a real connection with my muscles today and reached a higher level What about my day could I improve to make things EVEN BETTER? Today was pretty awesome, but I can keep calm and focussed when things happen out of my control like having to work overtime because it was so busy at work.Eat my meals on time to keep my insulin levels steadyListen to Skips Podcasts to keep my focus.Spend a few minutes before each workout mentally preparing myself for the workout ahead. What can I do to make things more enjoyable? Be proud of my achievements and stand tall as I am doing an awesome job Read other peoples threads and comment on them to encourage them.Set small goals for each workout as it feels great when I achieve them.Smile!! Enjoy this experience as there is a great body at the end of the journey. Intensity Level9.5/10 Why? I had a long day at work and could have quite easily headed home but I didn't so this gave me an inner strength knowing most people would have already given up, I knuckled down and cracked on with my back routine. The gym was busy but every piece of equipment I needed was free for me to use which resulted in an efficient workout time wise.I owned my workout, I knew the point at which in the past i'd of given in and I pushed on for more, I reached a higher level which will set the standards for my next workouts. I just feel bloody great about today, awesome job. Link to comment Share on other sites More sharing options...
mattpb Posted July 7, 2013 Author Share Posted July 7, 2013 Saturday 6th July 2013 Cardio0% Incline16 MinutesDistance 1.91 Miles NutritionMeal 11 Cup Oats – Cal 130, P 5, C 22, F 2.51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.51 Banana – Cal 105, P 1, C 27, F 11 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14 Meal 21 Cup Oats – Cal 130, P 5, C 22, F 2.51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.51 Banana – Cal 105, P 1, C 27, F 11 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14 Meal 31 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 Meal 41 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 Meal 51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.51 Banana – Cal 105, P 1, C 27, F 11 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14 Meal 61.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.51 Banana – Cal 105, P 1, C 27, F 11 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14 TotalsCalories: 2182Protein: 191.2Carbs: 306.2Fats: 105.6 What was great about my day? Awesome day at work as it was very productive.Set a new record on my cardio run.I looked in the mirror and could see some changes in my body for the better. What about my day could I improve to make things EVEN BETTER? Listen to Skips Podcasts to keep my focus.Remember this day for when I think about getting up late or having a lie in, I feel so much better when I get up and get on with my day. I have a daily plan and I need to stick to it.Spend a few minutes before each workout mentally preparing myself for the workout ahead. What can I do to make things more enjoyable? Read other peoples threads and comment on them to encourage them.Set small goals for each workout as it feels great when I achieve them.Smile!! Enjoy this experience as there is a great body at the end of the journey. Intensity Level8 /10 Why? Again this could have been a day where I skipped a workout as 12 hour shifts are taking there toll but I came through and manned up and got the job done. Link to comment Share on other sites More sharing options...
mattpb Posted July 8, 2013 Author Share Posted July 8, 2013 Sunday 7th July 2013 Cardio 16 Minute High Intensity RunDistance 1.81 Miles0% Incline NutritionMeal 11 Cup Oats – Cal 130, P 5, C 22, F 2.51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.51 Banana – Cal 105, P 1, C 27, F 11 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14Vitamin B12, Multi Vitamin Pre WorkoutC4 1 scoop, 5g Skip La Cour Creatine Post Workout5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend Meal 21 Cup Oats – Cal 130, P 5, C 22, F 2.51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.51 Banana – Cal 105, P 1, C 27, F 11 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14 Meal 31 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 Meal 41 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 Meal 51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.51 Banana – Cal 105, P 1, C 27, F 11 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14 Meal 61.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.51 Banana – Cal 105, P 1, C 27, F 11 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14 TotalsCalories: 2182Protein: 191.2Carbs: 306.2Fats: 105.6 What was great about my day? Finished work on time which gave me time to get my run in.Feeling great at the moment, like all the effort I am putting in is paying off. What about my day could I improve to make things EVEN BETTER? Listen to Skips Podcasts to keep my focus.Remember this day for when I think about getting up late or having a lie in, I feel so much better when I get up and get on with my day. I have a daily plan and I need to stick to it.Spend a few minutes before each workout mentally preparing myself for the workout ahead. What can I do to make things more enjoyable? Pay compliments to other peopleRead other peoples threads and comment on them to encourage them.Set small goals for each workout as it feels great when I achieve them.Smile!! Enjoy this experience as there is a great body at the end of the journey. Intensity Level8/10 Why? If I didn't look at the distance on the treadmill I would have been convinced I had beat my previous distance as I gave it my all, but when I checked I noticed I was a little short. Really happy I put in a great run but I just wanted that distance beat, gonna do it next time. Link to comment Share on other sites More sharing options...
mattpb Posted July 8, 2013 Author Share Posted July 8, 2013 Monday 8th July 2013 Shoulders & Triceps DB Shoulder Press: 35/12, 40/8, 47/10,5 - Go up to 50lbsLateral Raise: 12/10, 22/8,3 - Stay on 22lbs, form could be better - do this before increasing weightLow Pulley Raise: 15/9,4 - Stay on 15lbsReverse DB Flyes: 15/10, 30/10,6,4 - Go up to 32lbsTricep Pushdown: 42/10, 67/9,4 - Stay on 67lbs - Stand tall and try not to lean in to muchLying Tricep Extension: 30/10, 45/7,2 - Stay on 45lbsSeated Tricep Press: 35/10, 60/9,3 - Stay on 60lbs NutritionMeal 11 Cup Oats – Cal 130, P 5, C 22, F 2.51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.51 Banana – Cal 105, P 1, C 27, F 11 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14 Vitamin B12, Multi Vitamin Pre WorkoutC4 1 scoop, 5g Skip La Cour Creatine Post Workout5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend Meal 21 Cup Oats – Cal 130, P 5, C 22, F 2.51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.51 Banana – Cal 105, P 1, C 27, F 11 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14 Meal 31 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 Meal 41 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 Meal 51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.51 Banana – Cal 105, P 1, C 27, F 11 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14 Meal 61.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.51 Banana – Cal 105, P 1, C 27, F 11 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14 TotalsCalories: 2182Protein: 191.2Carbs: 306.2Fats: 105.6 What was great about my day? I went to the gym even after a poor nights sleep, maybe two hoursThe sun is shining and I feel great.Day off work What about my day could I improve to make things EVEN BETTER? Listen to Skips Podcasts to keep my focus.Remember this day for when I think about getting up late or having a lie in, I feel so much better when I get up and get on with my day. I have a daily plan and I need to stick to it.Spend a few minutes before each workout mentally preparing myself for the workout ahead. What can I do to make things more enjoyable? Read other peoples threads and comment on them to encourage them.Set small goals for each workout as it feels great when I achieve them.Smile!! Enjoy this experience as there is a great body at the end of the journey. Intensity Level8.5/10 Why? I had a great workout, put my headphones on and got psyched up to really push myself and it worked well.Also spent about 20 minutes stretching and using the foam roller after my workout. Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 9, 2013 Share Posted July 9, 2013 Hey Matt, sorry I haven't been in here for a while. Love your comments and thoughts, always so positive. Your journal is always a pleasure to read, very inspiring. Keep up the great work with everything MF. Link to comment Share on other sites More sharing options...
Mini Forklift Posted July 9, 2013 Share Posted July 9, 2013 I noticed you consume a lot of coconut oil, I only take a couple of teaspoons a day. What do you notice from taking it? Link to comment Share on other sites More sharing options...
mattpb Posted July 9, 2013 Author Share Posted July 9, 2013 I noticed you consume a lot of coconut oil, I only take a couple of teaspoons a day. What do you notice from taking it? Hey MF,The coconut oil is something Portia recommended to me for a healthy fat in my foods as apart from that I don't really have any.I find it easy to mix in with my shakes/smoothies and it tastes pretty good too.Im not sure if I have noticed anything from it but as I work a lot of hours and am really trying in the gym to build muscle I find I am requiring more food/calories, but it isn't always easy to eat another cup of rice/oats to get the extra calories so I was looking for calorie dense foods and coconut oil was an option.I currently have no coconut oil so am using a natural peanut butter but in the past I have found this far too easy to over eat and literally finish off a tub which is not a great idea. Link to comment Share on other sites More sharing options...
mattpb Posted July 9, 2013 Author Share Posted July 9, 2013 Monday night we visited a few friends which we haven't seen in a long time and we took some healthy snacks along to keep us on the right track but they had different plans, they were ready to head out to a restaurant. We went out and tried to keep it as clean as possible and we pretty much did that but I guess I definitely over ate but that was the first time in a while and the way my metabolism is firing right now I don't think this will be an issue but I just feel a little groggy today but had a great night with friends so forget about it. Link to comment Share on other sites More sharing options...
mattpb Posted July 9, 2013 Author Share Posted July 9, 2013 Tuesday 9th July 2013 Legs Leg Extension: 70/15, 100/10, 140/13,6 - Go up to 145lbsLeg Press: 180/10, 250/10, 310/12,4 - Go up to 320lbsSquat: 40/10, 80/12,4 - Go up to 85lbsHamstring Curl: 85/12, 145/12,10 - Go up to 150lbsStiff Leg DB Deadlift: 25/10, 35/12,12 - Had to use DB's today and couldn't get to the heavy weights so did 35's, not enough weight. I need to get my proper weights next time and get the job done.Calf Press: 115/18, 115/10, 115/10 - Go up to 120lbsCalf Raise: 90/12, 150/10,4 - Go up to 155lbs NutritionMeal 11 Cup Oats – Cal 130, P 5, C 22, F 2.51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Vitamin B12, Multi Vitamin Pre WorkoutC4 1 scoop, 5g Skip La Cour Creatine Post Workout5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend Meal 21 Cup Oats – Cal 130, P 5, C 22, F 2.51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 31 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 41 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 61.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 TotalsCalories: 3144Protein: 221Carbs: 356.6Fats: 102.2 What was great about my day? Up early and at the gym for 6.30amHad an awesome Legs workout and achieved great results and can increase in weight on every exerciseI have increased my calories so I get to eat more foodIts sunny againAnother day off work I get to relax and get jobs done What about my day could I improve to make things EVEN BETTER? Read all the books I have waiting for me that I have neglected recentlySpend some time in the sun and get some colour in my skinGet all my jobs done today so I feel a sense of achievement and can relax tonight What can I do to make things more enjoyable? Listen to music really loud and be happyTreat myself to some new headphones for the gym as mine are falling apart. Intensity Level8.5/10 Why? Pushed myself to achieve higher reps so I can increase my weights next week, I didn't take control of the situation of the deadlifts and own the barbell so I missed out on a point there but overall it was a great success.Keep up the good work. Link to comment Share on other sites More sharing options...
mattpb Posted July 11, 2013 Author Share Posted July 11, 2013 Wednesday 10th July 2013 Cardio 16 Minute High Intensity RunDistance: 1.8 MilesIncline 0 Missed a couple of meals due to work today so I was exhausted when I got home really wanted a nap but went for my run. I did well that I was pretty much the same as last week but I need to keep improving. NutritionMeal 11 Cup Oats – Cal 130, P 5, C 22, F 2.51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Vitamin B12, Multi Vitamin Pre WorkoutC4 1 scoop, 5g Skip La Cour Creatine Post Workout5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend Meal 21 Cup Oats – Cal 130, P 5, C 22, F 2.51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 31 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 41 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 61.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 TotalsCalories: 3144Protein: 221Carbs: 356.6Fats: 102.2 What was great about my day? Great day at work, really efficient and got alot accomplished.Another sunny day and looking great in VancouverReceived a nice letter from my dadMatched last weeks run distance What about my day could I improve to make things EVEN BETTER? Eat my meals at the planned time to keep energy levels upHave a shake available if I don't have time to sit down and eat my prepared mealRemember my goals and make time to eat What can I do to make things more enjoyable? Read other peoples threads and comment on them to encourage them.Set small goals for each workout as it feels great when I achieve them.Smile!! Enjoy this experience as there is a great body at the end of the journey. Intensity Level7 /10 Why? I know eating my meals on time gives me plenty of energy to push myself in every workout but having missed meals I know if I would have eaten them I would have achieved better results. If I learn from this and plan for it in the future I will have more successful workouts. Link to comment Share on other sites More sharing options...
mattpb Posted July 12, 2013 Author Share Posted July 12, 2013 Thursday 11th July 2013 Chest & Biceps Flat BB Press: 0/12, 50/10, 80/12,5 - Go up to 85lbsIncline BB Press: 50/8, 75/6 - Stay on 75lbsDB Flyes: 25/10, 37/10,3 - GO up to 40lbsConcentration Curl: 25/10, 45/8.5,3 - Go up to 47lbsBarbell Curls: 60/8,3 - Stay on 60lbs - Beat last week but my form could be better, get better form before increasing weight. NutritionMeal 11 Cup Oats – Cal 130, P 5, C 22, F 2.51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Vitamin B12, Multi Vitamin Pre WorkoutC4 1 scoop, 5g Skip La Cour Creatine Post Workout5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend Meal 21 Cup Oats – Cal 130, P 5, C 22, F 2.51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 31 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 41 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 61.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 TotalsCalories: 3144Protein: 221Carbs: 356.6Fats: 102.2 What was great about my day? Another great day at work, my focus and momentum in the gym is having a great impact on my workHead Chef sat me down and told me how much he appreciates all the hard work I am putting in and that its not going unnoticed.I feel great What about my day could I improve to make things EVEN BETTER? Eat my meals on timeBe more forceful in the gym and get the equipment I need What can I do to make things more enjoyable? Read other peoples threads and comment on them to encourage them.Set small goals for each workout as it feels great when I achieve them.Smile!! Enjoy this experience as there is a great body at the end of the journey. Intensity Level8/10 Why? Another great day at work and great workout. I think I could improve my focus over the duration of the workout, I am definitely improving so much overall but I could keep more focussed to keep energy and enthusiasm high. Link to comment Share on other sites More sharing options...
mattpb Posted July 13, 2013 Author Share Posted July 13, 2013 Friday 12th July 2013 Back DB Pullover: 35/10 55/10, 80/8,3 - Stay on 80lbsClose Grip Pulldown: 85/10, 140/11,3 - Stay on 140lbsOne Arm Row: 40/10, 60/10, 5, 4 - Stay on 60lbsWide Row: 70/10, 120/8, 5, 4 - Stay on 120lbsDeadlift: 60/10, 125/7, 4 - Stay on 125lbs NutritionMeal 11 Cup Oats – Cal 130, P 5, C 22, F 2.51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Vitamin B12, Multi Vitamin Pre WorkoutC4 1 scoop, 5g Skip La Cour Creatine Post Workout5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend Meal 21 Cup Oats – Cal 130, P 5, C 22, F 2.51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 31 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 41 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 61.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 TotalsCalories: 3144Protein: 221Carbs: 356.6Fats: 102.2 What was great about my day? I am worn out from the gym because I have raised my standards and have performed at a much higher level than I am used too. What about my day could I improve to make things EVEN BETTER? Stay calm under pressure at work and keep on keeping on. What can I do to make things more enjoyable? Read other peoples threads and comment on them to encourage them.Set small goals for each workout as it feels great when I achieve them.Smile!! Enjoy this experience as there is a great body at the end of the journey. Intensity Level9/10 Why? I have reached a point in my workouts where I feel like I can switch on my focus and really push myself beyond what I thought I was capable of. Link to comment Share on other sites More sharing options...
mattpb Posted July 22, 2013 Author Share Posted July 22, 2013 Monday 22nd July 2013 Shoulders & Triceps Smith Machine Military Press: 30/12, 40/10, 70/10,3 - Go up to 75lbsLateral Raise: 10/10, 15/10,3 - Go up to 17lbs, great form on this weight now lets push for a heavier weightLow Pulley Raise: 10/7 - Stay on 10lbsReverse Flyes Machine: 40/12, 60/16 - Go up to 70lbsDB Shrugs: 60/12 - Go up to 70lbsTricep Pushdown: 42/12, 67/6,2 - Go to 65lbs and get more repsTricep Extension Machine: 25/12, 60/12 - Go up to 65lbsSeated Tricep Press: 35/12, 60/6 - Use 50lbsCrunches: 10/12, 10/10, 10/8 NutritionMeal 11 Cup Oats – Cal 130, P 5, C 22, F 2.51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Vitamin B12, Multi Vitamin Pre WorkoutC4 1 scoop, 5g Skip La Cour Creatine Post Workout5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend Meal 21 Cup Oats – Cal 130, P 5, C 22, F 2.51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 31 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 41 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 61.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 TotalsCalories: 3144Protein: 221Carbs: 356.6Fats: 102.2 What was great about my day? I have just had a week off from training and just relaxed, I had my first day back at the gym today and I feel great. Really pushed myself, even though I didn't want to take a break from the gym I am so glad I did as it gave my body and mind time to rest. What about my day could I improve to make things EVEN BETTER? Listen to my body and know I can push myself hard in the gym but also when I need to rest.Keep doing what I am doing now. What can I do to make things more enjoyable? Get my promotion at work and that will really take me up a level Intensity Level8.8/10 Why? My body was nice and rested and I was hungry for the gym this morning, I just kept pushing until there was nothing left. I am drained now but I loved it. Link to comment Share on other sites More sharing options...
mattpb Posted July 23, 2013 Author Share Posted July 23, 2013 Tuesday 23rd July 2013 LegsLeg Extension: 70/15, 100/10, 145/11,4 - Go up to 150lbsLeg Press: 180/12, 250/10, 320/8,4 - Stay on 320lbsDB Squat: 35/10, 60/8 - Stay on 60lbsHamstring Curl: 85/12, 150/12,3 - Go up to 155lbsDB Stiff Leg Deadlift: 40/10, 60/9,6 - Stay on 60lbsCalf Press: 115/15, 120/12, 140/8 - 130lbsCalf Raise: 90/10, 150/8,4 - Stay on 150lbsInner Thigh: 110/12,12,12 - Go up to 115lbs NutritionMeal 11 Cup Oats – Cal 130, P 5, C 22, F 2.51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Vitamin B12, Multi Vitamin Pre WorkoutC4 1 scoop, 5g Skip La Cour Creatine Post Workout5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend Meal 21 Cup Oats – Cal 130, P 5, C 22, F 2.51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 31 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 41 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 61.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 TotalsCalories: 3144Protein: 221Carbs: 356.6Fats: 102.2 What was great about my day? I was not in the best mood when I got in the gym I was all over the place, but as soon as I put my headphones in and turned my music on I totally turned it around and had an awesome workout. What about my day could I improve to make things EVEN BETTER? To remember no matter what is going on when I go in the gym I have to be prepared and give it my all What can I do to make things more enjoyable? Read other peoples threads and comment on them to encourage them.Set small goals for each workout as it feels great when I achieve them.Smile!! Enjoy this experience as there is a great body at the end of the journey. Intensity Level9/10 Why? Mainly because I didn't feel great going into the gym, it made my workout even better because I turned it around. My legs are still shaking I feel awesome Link to comment Share on other sites More sharing options...
mattpb Posted July 26, 2013 Author Share Posted July 26, 2013 Wednesday 24th July 2013 Cardio16 Minutes - RunDistance 1.73Incline 0 Thursday 25th July 2013 Chest & Biceps Hammer Strength: 50/12, 70/10, 100/4 - Stay on 100lbsIncline Smith Press: 50/10, 70/7 - Stay on 70lbsFlyes: 70/10, 115/7,4 - Stay on 115lbsAlt DB Curl: 30/10, 32/6 - Stay on 32lbsFixed Barbell Curls: 50/10 - Stay on 50lbs Hyper Extensions: 3 x 10 NutritionMeal 11 Cup Oats – Cal 130, P 5, C 22, F 2.51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Vitamin B12, Multi Vitamin Pre WorkoutC4 1 scoop, 5g Skip La Cour Creatine Post Workout5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend Meal 21 Cup Oats – Cal 130, P 5, C 22, F 2.51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 31 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 41 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 61.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 TotalsCalories: 3144Protein: 221Carbs: 356.6Fats: 102.2 What was great about my day? Everything What about my day could I improve to make things EVEN BETTER? Listen to Skips Podcasts to keep my focus.Remember this day for when I think about getting up late or having a lie in, I feel so much better when I get up and get on with my day. I have a daily plan and I need to stick to it.Spend a few minutes before each workout mentally preparing myself for the workout ahead. What can I do to make things more enjoyable? Read other peoples threads and comment on them to encourage them.Set small goals for each workout as it feels great when I achieve them.Smile!! Enjoy this experience as there is a great body at the end of the journey. Intensity Level9/10 Link to comment Share on other sites More sharing options...
mattpb Posted July 29, 2013 Author Share Posted July 29, 2013 Friday 26th July 2013 Back DB Pullover: 35/10 55/10, 80/6,2 - Stay on 80lbsClose Grip Pulldown: 85/10, 140/4 - Go to 130lbslbsOne Arm Row Machine: 90/10, 140/10, 190/8,6 - Stay on 190lbsWide Row: 70/10, 120/5 - Go to 110lbsDeadlift: 60/10, 100/8,5 - Stay on 100lbsLeg Raises: 14, 12, 7 Link to comment Share on other sites More sharing options...
mattpb Posted July 29, 2013 Author Share Posted July 29, 2013 Monday 29th July 2013 Shoulders & Triceps Smith Machine Military Press: 30/12, 40/10, 75/8,4 - Go up to 80lbsLateral Raise: 10/10, 17/10,6 - Go up to 20lbsLow Pulley Raise: 10/9.5,4.5 - Stay on 10lbsReverse Flyes Machine: 40/12, 70/12,5 - Go up to 75lbsDB Shrugs: 70/9 - Go up to 75lbsTricep Pushdown: 42/10, 57/9,5 - Go to 60lbsTricep Extension Machine: 30/10, 65/12,5 - Go up to 70lbsSeated Tricep Press: 35/10, 50/11,8 - Use 55lbsCrunches: 10, 24, 20 NutritionMeal 11 Cup Oats – Cal 130, P 5, C 22, F 2.51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Vitamin B12, Multi Vitamin Pre WorkoutC4 1 scoop, 5g Skip La Cour Creatine Post Workout5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend Meal 21 Cup Oats – Cal 130, P 5, C 22, F 2.51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 31 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 41 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 51.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 61.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.51 Banana – Cal 105, P 1, C 27, F 11.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 TotalsCalories: 3144Protein: 221Carbs: 356.6Fats: 102.2 Link to comment Share on other sites More sharing options...
C.O. Posted January 6, 2014 Share Posted January 6, 2014 Do you get bored with your meals? I mean it seems like you have it down to a science but I try to get in a bigger variety of foods and flavors. Link to comment Share on other sites More sharing options...
mattpb Posted September 22, 2015 Author Share Posted September 22, 2015 Monday 21st September 2015 Workout20 Minute High Intensity Cardio Treadmill2mph - 7mph1.41miles NutritionMeal 11/2 Cup Oats1 Scoop Protein 1 Banana 1 T Hemp1 T Chia Seeds1/2 Cup Raspberries Meal 2Homemade Protein Bar 1 Banana Meal 33/4 Cup Brown Rice/Quinoa Blend 50g Tofu1/4 Cup Pinto BeansSalad Meal 43/4 Cup Brown Rice/Quinoa Blend 50g Tofu1/4 Cup Pinto BeansSalad Meal 5Homemade Protein Bar What was great about my day? I got up and went for a run at 6am this morning and then filled my journal in to show what i did and what i ate. What about my day could I improve to make things EVEN BETTER? Eat my prepared meals on time as they will help me get the body i want.Fill in the nutritional information for my food, calories, protein etc.With the nutritional information i can see if i need to increase/decrease anything.Stretch more. What can I do to make things more enjoyable? Support other people on a fitness lifestyle.Enjoy my day, i am on a journey to have a great body so enjoy everyday. Intensity Level6/10 Link to comment Share on other sites More sharing options...
esqinchi Posted September 23, 2015 Share Posted September 23, 2015 Mind posting up that recipe for the protein bar? Link to comment Share on other sites More sharing options...
mattpb Posted September 23, 2015 Author Share Posted September 23, 2015 Mind posting up that recipe for the protein bar? This is what went in my Protein Bar, this was my first attempt at this one, i am happy with it but i would probably add in more protein powder as this batch will get you 12 bars.The great thing about making your own bars is you can play around with it to hit your specified macros if thats what you want to do, i know i will increase the protein next time. Go raw - Pumpkin Seeds, 0.25 cup Quaker Oats - Raw Oats, 2.5 cup Banana Raw - Banana, 2 whole 270 Trader Joe's - Organic Raisins, 0.5 cup Dates, medjool, 15 date, pitted Tru Roots Organic - Chia Seeds, 2 tbs (11g) So nice - Unsweetened almond milk, 0.5 cup Nitrofusion - 100% Natural Multi Source Protein (Vanilla), 2 scoop Total Calories 2,832 Carbs 558 Fat44 Protein90 Soak dates then blend with bananas and milk. Combine with all other ingredients then bake in the oven for about 15 - 20 mins. It actually turned out more like a cake, the bananas make it really moist and it will last a few days in an airtight container. Link to comment Share on other sites More sharing options...
mattpb Posted September 23, 2015 Author Share Posted September 23, 2015 Tuesday 22nd September 2015 TRX Full Body Workout Circuit Workout20 Minute High Intensity Cardio Treadmill2.1mph - 7.1mph1.44miles NutritionMeal 11/2 Cup Oats1 Scoop Protein 1 Banana 1 T Hemp1 T Chia Seeds1/2 Cup Raspberries Meal 2Protein ShakeBanana Meal 33/4 Cup Brown Rice/Quinoa Blend 50g Tofu1/4 Cup Pinto BeansSalad Meal 43/4 Cup Brown Rice/Quinoa Blend 50g Tofu1/4 Cup Pinto BeansSalad Meal 5Homemade Protein Bar x 2 What was great about my day? Second day of eating clean and gym which makes me feel good. What about my day could I improve to make things EVEN BETTER? Eat my prepared meals on time as they will help me get the body i want.Fill in the nutritional information for my food, calories, protein etc.With the nutritional information i can see if i need to increase/decrease anything.Stretch more. What can I do to make things more enjoyable? Support other people on a fitness lifestyle.Enjoy my day, i am on a journey to have a great body so enjoy everyday. Intensity Level6/10 Link to comment Share on other sites More sharing options...
esqinchi Posted September 24, 2015 Share Posted September 24, 2015 Those bars look pretty good! I might try that out this weekend. Also, it's cool to see someone else on here with TRX at home. I think we're the only ones! Link to comment Share on other sites More sharing options...
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