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mattpb

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About mattpb

  • Birthday 01/31/1981

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  1. Tuesday 22nd September 2015 TRX Full Body Workout Circuit Workout 20 Minute High Intensity Cardio Treadmill 2.1mph - 7.1mph 1.44miles Nutrition Meal 1 1/2 Cup Oats 1 Scoop Protein 1 Banana 1 T Hemp 1 T Chia Seeds 1/2 Cup Raspberries Meal 2 Protein Shake Banana Meal 3 3/4 Cup Brown Rice/Quinoa Blend 50g Tofu 1/4 Cup Pinto Beans Salad Meal 4 3/4 Cup Brown Rice/Quinoa Blend 50g Tofu 1/4 Cup Pinto Beans Salad Meal 5 Homemade 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 Level 6/10
  2. 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.
  3. Monday 21st September 2015 Workout 20 Minute High Intensity Cardio Treadmill 2mph - 7mph 1.41miles Nutrition Meal 1 1/2 Cup Oats 1 Scoop Protein 1 Banana 1 T Hemp 1 T Chia Seeds 1/2 Cup Raspberries Meal 2 Homemade Protein Bar 1 Banana Meal 3 3/4 Cup Brown Rice/Quinoa Blend 50g Tofu 1/4 Cup Pinto Beans Salad Meal 4 3/4 Cup Brown Rice/Quinoa Blend 50g Tofu 1/4 Cup Pinto Beans Salad Meal 5 Homemade 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 Level 6/10
  4. Monday 29th July 2013 Shoulders & Triceps Smith Machine Military Press: 30/12, 40/10, 75/8,4 - Go up to 80lbs Lateral Raise: 10/10, 17/10,6 - Go up to 20lbs Low Pulley Raise: 10/9.5,4.5 - Stay on 10lbs Reverse Flyes Machine: 40/12, 70/12,5 - Go up to 75lbs DB Shrugs: 70/9 - Go up to 75lbs Tricep Pushdown: 42/10, 57/9,5 - Go to 60lbs Tricep Extension Machine: 30/10, 65/12,5 - Go up to 70lbs Seated Tricep Press: 35/10, 50/11,8 - Use 55lbs Crunches: 10, 24, 20 Nutrition Meal 1 1 Cup Oats – Cal 130, P 5, C 22, F 2.5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Vitamin B12, Multi Vitamin Pre Workout C4 1 scoop, 5g Skip La Cour Creatine Post Workout 5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend Meal 2 1 Cup Oats – Cal 130, P 5, C 22, F 2.5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 3 1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6 127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5 Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 4 1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6 127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5 Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 6 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Totals Calories: 3144 Protein: 221 Carbs: 356.6 Fats: 102.2
  5. Friday 26th July 2013 Back DB Pullover: 35/10 55/10, 80/6,2 - Stay on 80lbs Close Grip Pulldown: 85/10, 140/4 - Go to 130lbslbs One Arm Row Machine: 90/10, 140/10, 190/8,6 - Stay on 190lbs Wide Row: 70/10, 120/5 - Go to 110lbs Deadlift: 60/10, 100/8,5 - Stay on 100lbs Leg Raises: 14, 12, 7
  6. Wednesday 24th July 2013 Cardio 16 Minutes - Run Distance 1.73 Incline 0 Thursday 25th July 2013 Chest & Biceps Hammer Strength: 50/12, 70/10, 100/4 - Stay on 100lbs Incline Smith Press: 50/10, 70/7 - Stay on 70lbs Flyes: 70/10, 115/7,4 - Stay on 115lbs Alt DB Curl: 30/10, 32/6 - Stay on 32lbs Fixed Barbell Curls: 50/10 - Stay on 50lbs Hyper Extensions: 3 x 10 Nutrition Meal 1 1 Cup Oats – Cal 130, P 5, C 22, F 2.5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Vitamin B12, Multi Vitamin Pre Workout C4 1 scoop, 5g Skip La Cour Creatine Post Workout 5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend Meal 2 1 Cup Oats – Cal 130, P 5, C 22, F 2.5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 3 1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6 127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5 Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 4 1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6 127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5 Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 6 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Totals Calories: 3144 Protein: 221 Carbs: 356.6 Fats: 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 Level 9/10
  7. Tuesday 23rd July 2013 Legs Leg Extension: 70/15, 100/10, 145/11,4 - Go up to 150lbs Leg Press: 180/12, 250/10, 320/8,4 - Stay on 320lbs DB Squat: 35/10, 60/8 - Stay on 60lbs Hamstring Curl: 85/12, 150/12,3 - Go up to 155lbs DB Stiff Leg Deadlift: 40/10, 60/9,6 - Stay on 60lbs Calf Press: 115/15, 120/12, 140/8 - 130lbs Calf Raise: 90/10, 150/8,4 - Stay on 150lbs Inner Thigh: 110/12,12,12 - Go up to 115lbs Nutrition Meal 1 1 Cup Oats – Cal 130, P 5, C 22, F 2.5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Vitamin B12, Multi Vitamin Pre Workout C4 1 scoop, 5g Skip La Cour Creatine Post Workout 5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend Meal 2 1 Cup Oats – Cal 130, P 5, C 22, F 2.5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 3 1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6 127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5 Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 4 1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6 127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5 Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 6 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Totals Calories: 3144 Protein: 221 Carbs: 356.6 Fats: 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 Level 9/10 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
  8. Monday 22nd July 2013 Shoulders & Triceps Smith Machine Military Press: 30/12, 40/10, 70/10,3 - Go up to 75lbs Lateral Raise: 10/10, 15/10,3 - Go up to 17lbs, great form on this weight now lets push for a heavier weight Low Pulley Raise: 10/7 - Stay on 10lbs Reverse Flyes Machine: 40/12, 60/16 - Go up to 70lbs DB Shrugs: 60/12 - Go up to 70lbs Tricep Pushdown: 42/12, 67/6,2 - Go to 65lbs and get more reps Tricep Extension Machine: 25/12, 60/12 - Go up to 65lbs Seated Tricep Press: 35/12, 60/6 - Use 50lbs Crunches: 10/12, 10/10, 10/8 Nutrition Meal 1 1 Cup Oats – Cal 130, P 5, C 22, F 2.5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Vitamin B12, Multi Vitamin Pre Workout C4 1 scoop, 5g Skip La Cour Creatine Post Workout 5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend Meal 2 1 Cup Oats – Cal 130, P 5, C 22, F 2.5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 3 1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6 127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5 Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 4 1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6 127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5 Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 6 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Totals Calories: 3144 Protein: 221 Carbs: 356.6 Fats: 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 Level 8.8/10 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.
  9. Friday 12th July 2013 Back DB Pullover: 35/10 55/10, 80/8,3 - Stay on 80lbs Close Grip Pulldown: 85/10, 140/11,3 - Stay on 140lbs One Arm Row: 40/10, 60/10, 5, 4 - Stay on 60lbs Wide Row: 70/10, 120/8, 5, 4 - Stay on 120lbs Deadlift: 60/10, 125/7, 4 - Stay on 125lbs Nutrition Meal 1 1 Cup Oats – Cal 130, P 5, C 22, F 2.5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Vitamin B12, Multi Vitamin Pre Workout C4 1 scoop, 5g Skip La Cour Creatine Post Workout 5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend Meal 2 1 Cup Oats – Cal 130, P 5, C 22, F 2.5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 3 1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6 127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5 Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 4 1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6 127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5 Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 6 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Totals Calories: 3144 Protein: 221 Carbs: 356.6 Fats: 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 Level 9/10 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.
  10. Thursday 11th July 2013 Chest & Biceps Flat BB Press: 0/12, 50/10, 80/12,5 - Go up to 85lbs Incline BB Press: 50/8, 75/6 - Stay on 75lbs DB Flyes: 25/10, 37/10,3 - GO up to 40lbs Concentration Curl: 25/10, 45/8.5,3 - Go up to 47lbs Barbell Curls: 60/8,3 - Stay on 60lbs - Beat last week but my form could be better, get better form before increasing weight. Nutrition Meal 1 1 Cup Oats – Cal 130, P 5, C 22, F 2.5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Vitamin B12, Multi Vitamin Pre Workout C4 1 scoop, 5g Skip La Cour Creatine Post Workout 5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend Meal 2 1 Cup Oats – Cal 130, P 5, C 22, F 2.5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 3 1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6 127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5 Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 4 1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6 127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5 Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 6 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Totals Calories: 3144 Protein: 221 Carbs: 356.6 Fats: 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 work Head 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 time Be 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 Level 8/10 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.
  11. Wednesday 10th July 2013 Cardio 16 Minute High Intensity Run Distance: 1.8 Miles Incline 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. Nutrition Meal 1 1 Cup Oats – Cal 130, P 5, C 22, F 2.5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Vitamin B12, Multi Vitamin Pre Workout C4 1 scoop, 5g Skip La Cour Creatine Post Workout 5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend Meal 2 1 Cup Oats – Cal 130, P 5, C 22, F 2.5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 3 1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6 127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5 Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 4 1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6 127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5 Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 6 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Totals Calories: 3144 Protein: 221 Carbs: 356.6 Fats: 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 Vancouver Received a nice letter from my dad Matched 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 up Have a shake available if I don't have time to sit down and eat my prepared meal Remember 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 Level 7 /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.
  12. Tuesday 9th July 2013 Legs Leg Extension: 70/15, 100/10, 140/13,6 - Go up to 145lbs Leg Press: 180/10, 250/10, 310/12,4 - Go up to 320lbs Squat: 40/10, 80/12,4 - Go up to 85lbs Hamstring Curl: 85/12, 145/12,10 - Go up to 150lbs Stiff 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 120lbs Calf Raise: 90/12, 150/10,4 - Go up to 155lbs Nutrition Meal 1 1 Cup Oats – Cal 130, P 5, C 22, F 2.5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Vitamin B12, Multi Vitamin Pre Workout C4 1 scoop, 5g Skip La Cour Creatine Post Workout 5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend Meal 2 1 Cup Oats – Cal 130, P 5, C 22, F 2.5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 3 1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6 127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5 Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 4 1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6 127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5 Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 ½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3 Meal 5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Meal 6 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12 Totals Calories: 3144 Protein: 221 Carbs: 356.6 Fats: 102.2 What was great about my day? Up early and at the gym for 6.30am Had an awesome Legs workout and achieved great results and can increase in weight on every exercise I have increased my calories so I get to eat more food Its sunny again Another 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 recently Spend some time in the sun and get some colour in my skin Get 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 happy Treat myself to some new headphones for the gym as mine are falling apart. Intensity Level 8.5/10 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.
  13. 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.
  14. 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.
  15. Monday 8th July 2013 Shoulders & Triceps DB Shoulder Press: 35/12, 40/8, 47/10,5 - Go up to 50lbs Lateral Raise: 12/10, 22/8,3 - Stay on 22lbs, form could be better - do this before increasing weight Low Pulley Raise: 15/9,4 - Stay on 15lbs Reverse DB Flyes: 15/10, 30/10,6,4 - Go up to 32lbs Tricep Pushdown: 42/10, 67/9,4 - Stay on 67lbs - Stand tall and try not to lean in to much Lying Tricep Extension: 30/10, 45/7,2 - Stay on 45lbs Seated Tricep Press: 35/10, 60/9,3 - Stay on 60lbs Nutrition Meal 1 1 Cup Oats – Cal 130, P 5, C 22, F 2.5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14 Vitamin B12, Multi Vitamin Pre Workout C4 1 scoop, 5g Skip La Cour Creatine Post Workout 5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend Meal 2 1 Cup Oats – Cal 130, P 5, C 22, F 2.5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14 Meal 3 1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6 127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5 Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 Meal 4 1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6 127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5 Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7 Meal 5 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14 Meal 6 1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5 Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5 1 Banana – Cal 105, P 1, C 27, F 1 1 Tbsp Coconut Oil – Cal 120, P 0, C 0, F 14 Totals Calories: 2182 Protein: 191.2 Carbs: 306.2 Fats: 105.6 What was great about my day? I went to the gym even after a poor nights sleep, maybe two hours The 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 Level 8.5/10 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.
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