amil Posted April 15, 2007 Share Posted April 15, 2007 (edited) hi everybody! i'm from germany, vegetarian since 1998 and vegan since 2001. my dates are: age: 31 yearsheight: 1,83 mweight: 72,5 kgtype: slim / athleticstatus: not trained yet my targets till 01.07. are: - gaining weight to 76-80 kg- getting trained and enduranced- getting more muscles my training plan: - mondays 19-20:30 gym and 20:15-21:45 (endurance-)swimming - tuesdays 19:30-21:00 (endurance-)swimming- wednesdays 17:30-19:00 gym- thursdays 18:30-19:30 fitness for the back (usually hard!)- fridays i'll relax- saturdays 11:30-13:00 gym- sundays i'll relax i also have four dumbbells (i start with 2x 4kg and 2x 7kg but can have till 2x 12kg) for further exercises. perhaps this is to much. i will see. and i hope you will tell me!but i'm going to win this contest, even i didn't begin yet my meals: eating has no preference in my life yet. why eating when not hungry yet? i like cooking and eating, but i don't have the discipline yet to eat regulary. mostly i even don't have breakfirst except a banana. i will change this and eat more and more regular. i will also take 150 gr. soya-protein-powder daily. my problems: i think i could need help and advice with eating-stuff and exercises. Edited April 20, 2007 by amil Link to comment Share on other sites More sharing options...
lelle Posted April 16, 2007 Share Posted April 16, 2007 welcome aboard! good luck with the training and more important: the eating Link to comment Share on other sites More sharing options...
offense74 Posted April 16, 2007 Share Posted April 16, 2007 Welcome amil Link to comment Share on other sites More sharing options...
amil Posted April 16, 2007 Author Share Posted April 16, 2007 my first week (completed): monday 16.04.2007 training: 20.15-21.45: endurance swimming (with trainer) eating: 09.45: 2 hands sunflower cores10.00: 2 plates rice with olive oil, peas and parsley13.30: 1 plate soup with vegetable, 2 slices bread, 1 plate salad23.15: 4 hands sunflower cores23.45: 1 plate rice with oliveoil, peas and parsley, 150 gr. egg plant paste with cream of sesam01.20: 2 bananas01.40: 1/2 kohlrabi (sorry for not eating more... at work and on the road but also at home i'm not well organized concerning eating. i will change my preferences, i promise!) my dates: 01.50: weight: 71,9 kg tuesday 17.04.2007 training: no training today (tuesday-swimming starts in may) eating: 10.45: 1/2 kohlrabi11.00: 2 plates cornflakes with sojamilk20:00: 4 plates chinese (with a lot of tofu) with rice my dates: 10.15: weight: 70,1 kg wednesday 18.04.2007 training: none eating: 10:00: 4 plates chinese (with a lot of tofu) with rice12:00: 2 bananas16:00: 1/2 pack trail mix (nuts and raisins)....... no notices thursday 19.04.2007 training: none eating: 10:00: 1 orange11:00: 2 bananas13:30: 1 plate salat with 2 slices bread18:00: 1/2 pack trail mix20:00: 2 plates soup21:00: 2 plates soyagoulash (coated with breadcrumbs) and 2 plates potatos baken23:00: 1 plates soyagoulash (coated with breadcrumbs) and 1 plates potatos baken friday 20.04.2007 training: none eating: ???: soyagoulash (coated with breadcrumbs) and potatos baken???: 1 big tofu sausage, pommes, salad19:30: 4 smaller tofu sausages, bread, salad of noodles23:00: 2 plates soup my dates: 23:45: weight: 74,6 kg saturday 21.04.2007 training: - 10 min biking (Level 12, ø 90 km/h)- Shoulders- Crunches: 15x, 2x (5 right, 5 left), 10x- Pullover (David 400): 50kg - 3x15- Lumbar / Thoracic Rotation (David 120): 40kg - 2x (15 right, 15 left)- Bizeps: 25kg - 2x12- Upper Back / Butterfly: 30kg - 3x10- Lat Machine: 40kg - 3x10- Chest Press: 30kg - 2x15, 10- Abdominal Crunch: 35kg - 20x, 45kg - 12, 40kg - 10- Leg Press: 50kg - 20x, 60kg - 15x, 70kg - 12x eating: ???: 2 bananas???: 2 plates cornflakes???: 50 gr. chocolate???: 3 plates noodles with sauce of vegetables (champigons, tomatoes etc.)???: 1 plate noodles with sauce of vegetables (champigons, tomatoes etc.)02:00: alcohol tonight... sunday 22.04.2007 training: none eating: ???: 2 bananas???: 2 oranges???: 3 plates noodles with sauce of vegetables (champigons, tomatoes etc.)???: 100 gr. chocolate???: 2 oranges???: 250 gr. chips???: 1/2 kohlrabi my dates: 01:00: weight: 72,4 kg Link to comment Share on other sites More sharing options...
amil Posted May 19, 2007 Author Share Posted May 19, 2007 my second week (completed): monday 23.04.2007 training: 15.00-16.00: football with youngsters19.40-20.10: gym (legs and shoulders)20.15-21.45: endurance swimming (with trainer) eating: 11.00: 2 plates muesli13.30: 2 slices bread, 1 plate salad23.15: 5 plates rice with vegetables (lentils, onions, bamboo shoots, corn, carrots, garlic) tuesday 24.04.2007 training: no training today (tuesday-swimming starts in may) eating: 16.00: 1 plate potato salad20.00: 4 plates rice with vegetables (lentils, onions, bamboo shoots, corn, carrots, garlic)21.00: 1 beer???: 1/2 kohlrabi???: 2 bananas wednesday 25.04.2007 my dates: 11.00: weight: 72,8 kg training: none eating: 11.00: 2 plates muesli with linseed17.30: 2 bananas19.30: 6 slices bread, 2 beer thursday 26.04.2007 training: 18.30-19.30: Fitness for the Back (hard!) eating: 12.00: 1 pretzel13.30: 1 plate salad with 2 slices bread, some berries18.00: 2 "Mr. Tom" (= 80 gr. corn and sugar)23.30: 3 plates noodles with sauce of tomato and vegetables friday 27.04.2007 training: none eating: 12.00: 2 plates noodles with sauce of tomato and vegetables14.00: 2 bananas20.00: working lunch at the wrong restaurant (german cuisine): just 5 asparagus and a little bit sauerkraut23.30: 2 plates noodles with sauce of tomato and vegetables saturday 28.04.2007 training: - 6 min biking (2,8 km)- Upper Back / Butterfly: 30kg - 3x10- Lat Machine (Chest): 40kg - 3x12- Abdominal Crunch: 45kg - 15, 12, 8- Pullover (David 400): 60kg - 3x12- Chest Press: 40kg - 10x, 30kg - 2x12- Lat Machine (Chest): 50kg - 8, 2x7- Glute (?): 20kg - right: 12x, left: 12x, 30kg - right: 12x, left: 12x- Hip Abduction: 64kg - 2x15- Hip Adduction: 50kg - 2x15- Four-Way-Neck, in the neck: 23kg - 15x, 41kg - 2x15- Four-Way-Neck, forward: 23kg - 3x10- Four-Way-Neck, to the side: 23kg - 2x12 (r+l)- Lat Machine (Chest): 40kg - 2x10 eating: ???: 2 plates muesli???: 1 banana???: really a lot of tomato soup???: a lot of asparagus, fried potatoes and hollandaise sauce???: 1 apple sunday 29.04.2007 training: none eating: ???: a lot of fried potatoes and baken vegetables (zucchini, aubergine, champignons, paprika)???: 35 gr. Protein Powder and soymilk (of Wheat, Peas and Soy - today first time taken!) Link to comment Share on other sites More sharing options...
amil Posted May 19, 2007 Author Share Posted May 19, 2007 (edited) my third week (completed): monday 30.04.2007 training: 15.00-16.30: Snooker (I lost)19.00-20.10: gym (no details today)20.15-21.45: endurance swimming (with trainer) eating: 11.00: 35 gr. Proteinpowder with soymilk (from now on: PP+SM)13.30: 2 slices bread, 1 plate salad???: ??? (no notices) tuesday 01.05.2007 training: no training today (tuesday-swimming didn't start yet) eating: 11.30: 70gr. PP+SM and linseeds15.00: 4 plates noodles with sauce of tomato and vegetables18.00: 2 oranges20.30: a lot of salad (5 tomatoes, 1 onion, oliveoil)23.30: 70gr. PP+SM wednesday 02.05.2007 training: - 6 min biking- Pullover (David 400): 70kg - 3x10- Hip Abduction: 71kg - 2x15- Hip Adduction: 57kg - 2x15- pulling knees on chest: 2x15- Lat Machine: 50kg - 2x12, 9- Shoulder Press: 35kg - 12- Shoulder Press (Pulling): 35kg - 2x12- Negative Butterflys: 30kg - 3x12- Upper Back / Butterfly: 45kg - 3x10- Rope across the Chest ("flying movement"?): 30kg - 3x15- Lumbar / Thoracic Rotation (David 120): 70kg - 2x (12 right, 12 left) - Calf Machine: 90kg - 20x, 15x- Pullover (David 400): 60kg - 2x12- Leg Press: 70kg - 3x10- Abdominal Crunch: 40kg - 20x, 13x, 8x- Chest Press: 45kg - 10x, 6x eating: 11.00: 2 bananas???: ??? (no notices) thursday 03.05.2007 training: none (I'm ill for more than a week!) eating: 11.00: 1 plate muesli11.30: 35gr. PP+SM13.30: 1 plate salad with 2 slices bread20.30: 4 plates noodles with sauce of tomato and garlic friday 04.05.2007 training: none eating: 13.30: 100gr chocolate15.00: 0,5l grape juice20.00: 2 plates boiled potatoes saturday 05.05.2007 training: none (ill) eating: 10.00: 2 plates corn flakes15.00: 1 plate French Fries, 1 plate salad???: a lot of bread with spread???: a lot of soup with vegetables my dates: 23.50: weight: 74,8 kg sunday 06.05..2007 training: none eating: 14:00: 1 plate with rice, tofu, vegetables???: ??? (no notices) Edited May 20, 2007 by amil Link to comment Share on other sites More sharing options...
amil Posted May 19, 2007 Author Share Posted May 19, 2007 my fourth week (completed): monday 07.05.2007 - sunday 13.05.2007 my dates: monday, 09.30: weight: 74,5 kg training: none (because ill) eating: no notices Link to comment Share on other sites More sharing options...
bunnylalu Posted May 19, 2007 Share Posted May 19, 2007 Welcome Amil! You sure are good about writing everything down!Good luck!Christine Link to comment Share on other sites More sharing options...
amil Posted May 19, 2007 Author Share Posted May 19, 2007 (edited) my 5. week (completed): ("PP+SM" means "Protein Powder and Soymilk") training start after illness: wednesday 16.05.2007 training: 17.30-18.40: gym (no details) eating: no notices thursday 17.05.2007 training: none eating: no notices friday 18.05.2007 training: none eating: no notices saturday 19.05.2007 training: 11.40-13.10: gym (no details) eating: 10.40: 75gr. PP+SM, 1 banana15.00: 1 plate noodles with oliveoil19.00: a pot of clear soup21.00: 1 orange my dates: 20.00: weight: 74,9 kg sunday 20.05.2007 training: none eating: 08.40: 75gr. PP+SM12.00: 2 "Mr. Tom" (= 80 gr. corn and sugar)16.00: 1 pizza (artichoke, paprika, onions)21.30: 1 tin sweet corn (340gr.)22.00: 50gr. chocolate22.50: 200gr. chips23.30: 1 apple Edited May 20, 2007 by amil Link to comment Share on other sites More sharing options...
amil Posted May 19, 2007 Author Share Posted May 19, 2007 Welcome Amil! You sure are good about writing everything down!Good luck!Christine Thanks! I was ill, but I'm back and I still have my ambitions. Link to comment Share on other sites More sharing options...
Flare Posted May 20, 2007 Share Posted May 20, 2007 Oh I envy you so much for the Mr. Toms... I love it but it's an absolute exemption to eat that for me... Great that you're still motivated! Good look for your aims! Link to comment Share on other sites More sharing options...
amil Posted May 21, 2007 Author Share Posted May 21, 2007 Oh I envy you so much for the Mr. Toms... I love it but it's an absolute exemption to eat that for me... Great that you're still motivated! Good look for your aims! hi kim, thanks a lot! I feel a little bit uncomfortable, eating what and as much as I can, when I think of you or two other persons who also participate in the contest but work on it to lose weight by getting appetite by sports and eating less... your job is much harder than mine, I think... the one thing I have to learn is "Kalorienüberschuss" Link to comment Share on other sites More sharing options...
amil Posted May 21, 2007 Author Share Posted May 21, 2007 (edited) my 6. week: ("PP+SM" means "Protein Powder and Soymilk") monday 21.05.2007 training: 19.30-20.15: gym (no notices - a little bit of everything, look at other days)20.20-21.45: endurance swimming (with trainer) eating: 09.40: 75gr. PP + 500ml SM10.00: 1 banana13.30: 1 plate salad, 2 slices bread17.30: 100gr. peanuts19.00: 50gr. chocolate19.20: 1 banana22.40: 75gr. PP + 500ml SM and 2 spoons linseed23.00: 1 apple01.00: 250gr. spaghetti, tomato sauce with 1 onion my dates: 09.30: weight: 73,2 kg01.50: weight: 74,8 kg - with full stomach tuesday 22.05.2007 training: 19.45-20.20: endurance swimming (without trainer): 30x 50m (1,5km) on a rotating basis: one lane swimming the crawl, back breaststroke (by turns) eating: 11.00: 2 bananas14.20: 1 big plate french fries with ketchup, 1 plate salad16.00: 75gr. PP + 500ml SM22.00: 1 orange00.00: 150gr. peanuts00.30: 75gr. PP + 500ml SM my dates: 15.30: weight: 73,8 kg22.00: weight: 74,4 kg wednesday 23.05.2007 training: 18.00-19.15: gym (no notices) eating: 10.15: 1 banana15.00: 1 apple15.30: 100gr. chocolate17:00: 200gr. spaghetti, 200gr. champignons fried in oliveoil with garlic20.15: 50gr. PP + 500ml SM21.30: 50gr. peanuts22:00: 50gr. spaghetti, 50gr. champignons fried in oliveoil with garlic my dates: 10.00: weight: 73,7 kg20.00: weight: 74,8 kg thursday 24.05.2007 training: 18:30-19:30 fitness for the back eating: 10.00: 2 bananas13.30: 2 slices bread, 1 plate salad18.15: 50gr. PP + 500ml SM22.20: 1 banana23:00: 400gr. green string beans, 150gr champignons, 1 onion, fried in sun flower oil with garlic; 250gr. rice my dates: 09.30: weight: 73,4 kg friday 25.05.2007 training: 19.30-21.30 sauna eating: 11.30: 50gr. PP + 500ml SM12.40: 1 banana19:00: 100gr. green string beans, 50gr champignons, onion, fried in sun flower oil with garlic; 100gr. rice22.30: 1 pizza (vegetables) my dates: 11.20: weight: 74,5 kg saturday 26.05.2007 training: 12.00-13.00: gym (no notices)16.00-17.00: badminton (just for fun) eating: enough... sunday 27.05..2007 training: none eating: enough... Edited May 31, 2007 by amil Link to comment Share on other sites More sharing options...
Flare Posted May 21, 2007 Share Posted May 21, 2007 hi kim, thanks a lot! I feel a little bit uncomfortable, eating what and as much as I can, when I think of you or two other persons who also participate in the contest but work on it to lose weight by getting appetite by sports and eating less... your job is much harder than mine, I think... the one thing I have to learn is "Kalorienüberschuss" YESSSSS! Feel guilty!!! It's really hard. And I love eating so much. I really am a girl of pleasure!And I prefer a life without supplements and that's so difficult 'cause food which is important for minerals and vitamins like nuts or cereals also have a lot of fat, carbs and calories... *narf*It's terrible sometimes... http://www.cheesebuerger.de/images/smilie/boese/e045.gif Link to comment Share on other sites More sharing options...
amil Posted May 21, 2007 Author Share Posted May 21, 2007 YESSSSS! Feel guilty!!! I don't feel guilty but uncomfortable, what means thinking of you desturbs me enjoying my opulent meals did I say I enjoy eating? right now it's more a work for me ("Kalorienüberschuss" ist die halbe Miete bei meinem Projekt). have you seen what I ate today? I really don't want to, but I'll cook some spaghetti right now to have eaten something more valuable than protein powder, fruits and sweets. Link to comment Share on other sites More sharing options...
flanders77 Posted May 23, 2007 Share Posted May 23, 2007 Hey Amil!I missed your start here because you did not post in the intro-section Maybe you can post there so that everyone knows that we have another german and highly motivated member? Your training and eating looks good! Go for it! Butaway do you know Katrin from Frankfurt. She used to be a member here (K-oz) and maybe someday she will be back! All the best for you! Link to comment Share on other sites More sharing options...
amil Posted May 29, 2007 Author Share Posted May 29, 2007 my protein powders... I had this protein before:http://www.pro-sana-shop.de/?modus=ShowContent&dropId=3691 now I use this one:http://www.pro-sana-shop.de/?modus=ShowContent&dropId=3514 Link to comment Share on other sites More sharing options...
amil Posted May 29, 2007 Author Share Posted May 29, 2007 (edited) my seventh week: ("PP+SM" means "Protein Powder and Soymilk") monday 28.05.2007 training: none eating: enough... tuesday 29.05.2007 training: none eating: 11.00: 1 banana11.30: 75gr. PP + 500ml SM20.00: 1 orange21.30: 300gr. pasta with 300gr. tomato sauce (onion, olive oil) my dates: 20.00: weight: 74,0 kg wednesday 30.05.2007 training: 17.45-19.15: gym (for details see below) eating: 11.30: 50gr. PP + 500ml SM12.00: 2 bananas16.00: 200gr. pasta with 200gr. tomato sauce (broccoli, onion, olive oil, garlic)20.00: 2 plates noodles with tomato sauce and soy granulate00.30: 50gr. PP + 500ml SM my dates: 11.00: weight: 73,5 kg thursday 31.05.2007 training: none eating: 09.30: 50gr. PP + 500ml SM10.00: 1 banana12.00: 1 banana13.30: 2 slices bread, 1 plate salad19.30: 100gr. peanuts20.00: 1 banana23.30: 50gr. PP + 500ml SM friday 01.06.2007 training: none eating: 10.00: 50gr. PP + 500ml SM12.00: 2 pretzels15.00: 1 pretzel17.45: 1 banana19.00: 2 slices bread with spread22.30: 50gr. PP + 500ml rice milk23.00: 100gr. peanuts my dates: 09.30: weight: 73,8 kg saturday 02.06.2007 training: none eating: 11.00: 50gr. PP + 500ml SM13.00: 1 banana14.00: 1 banana22.00: 4 plates noodles with sauce of vegetables (tomatoes, broccoli, onions, garlic)23.30: 1 beer my dates: 10.30: weight: 74,3 kg sunday 03.06..2007 training: eating: 11.30: 1 orange12:30: 1 apple15.30: 4 plates noodles with sauce of vegetables (tomatoes, broccoli, onions, garlic)23.30: 50gr. chocolate01.30: 150gr. cashews Edited June 4, 2007 by amil Link to comment Share on other sites More sharing options...
jonathan Posted May 29, 2007 Share Posted May 29, 2007 Amil. You state in your opening post in your journal you want to gain weight and muscles. You need to start lifting mate, not just playing around with little dumbells and machines. Deadlifts, squats, bench, rows, overhead pressing and variations of those. Eat like you mean it, and reduce cardio. You can still gain a significant amount of muscle whilst doing cardio, but you have to up your calories, and lift hard. Jonathan Link to comment Share on other sites More sharing options...
flanders77 Posted May 29, 2007 Share Posted May 29, 2007 word. Link to comment Share on other sites More sharing options...
amil Posted May 31, 2007 Author Share Posted May 31, 2007 Amil. You state in your opening post in your journal you want to gain weight and muscles. You need to start lifting mate, not just playing around with little dumbells and machines. Deadlifts, squats, bench, rows, overhead pressing and variations of those. Eat like you mean it, and reduce cardio. You can still gain a significant amount of muscle whilst doing cardio, but you have to up your calories, and lift hard. hi jonathan, thanks for your clear words. it's the same, my bodybuilding friend is telling me. he made a working plan for shoulders and bizeps for me for training separate parts... so yesterday I worked for the first time with a barbell. with horrific light weight... see below for details. gaining muscels and weight are not my ony aims, I also want to train holistic. I try to eat more to have more calories than I need. Link to comment Share on other sites More sharing options...
amil Posted May 31, 2007 Author Share Posted May 31, 2007 (edited) wednesday 30.05.2007 training: 17.45-19.15: gym for shoulders these exercises: 1) sidewards lifting: 5 sets with 2 dumbbells 6kg: 10, 10, 10, 9, 7 2) sidewards lifting, sitting, bended forward: 5 sets with 2 dumbbells 4kg: 10, 10, 9, 10, 9 http://www.sebulba.de/training/uebungslehre/00000094b10d1df19.html 3) shoulder pushing, sitting: 5 sets with 2 dumbbells 14kg: 8, 6, 8, 7, 7 http://www.sebulba.de/training/uebungslehre/00000094b10d25924.html 4) shrungs, standing: 5 x 15 with 2 dumbbells 18kg http://www.sebulba.de/training/uebungslehre/00000094b10d26426.html for biceps these exercises: 1) biceps curls, standing: 5 sets with a barbell, 20kg (+scurlbell): 8, 6, 5, 4, 3 http://www.sebulba.de/training/uebungslehre/00000094b10d1d115.html 2) biceps curls, sitting on a sloped bench / bench-press: with a barbell, 15kg (+scurlbell): 65 sets with a barbell, 10kg (+scurlbell): 11, 12, 12, 9, 9 other stuff: abdonitional crunchs: 40kg: 15, 50kg: 15, 55kg: 9 Edited June 4, 2007 by amil Link to comment Share on other sites More sharing options...
jonathan Posted May 31, 2007 Share Posted May 31, 2007 No offence mate, but that is a terrible routine, especially if you wish to train for general health. Drop the isolation exercises, like the side raises. For your shoulders for example for these lifts: Push press with barbellSeated dumbell shoulder pressShrugsPowercleans Best exercises you can do - builds strength and mass. Jonathan Link to comment Share on other sites More sharing options...
amil Posted June 3, 2007 Author Share Posted June 3, 2007 Drop the isolation exercises, like the side raises. For your shoulders for example for these lifts: Push press with barbellSeated dumbell shoulder pressShrugsPowercleans Best exercises you can do - builds strength and mass. thanks a lot for your feedback and advice! I'll work more with barbells. but why dropping the isolated exercises? and should I also drop all machines, also the lat machine? I have a friend who helps me with the exercises, but as I am still a beginner and we couldn't come together yet, I'm a little bit afraid starting powerlifting on my own. next saturday we'll go together to the gym. don't you think I'm still far away from powercleans...? Link to comment Share on other sites More sharing options...
amil Posted June 4, 2007 Author Share Posted June 4, 2007 (edited) my eighth week: ("PP+SM" means "Protein Powder and Soymilk") monday 04.06.2007 training: 18.30-20.00: gym (for details see below)20.15-21.45: endurance swimming (with trainer - for details see below) eating: 10.30: 1 orange11.30: 1 "Mr. Tom" (= 40 gr. corn and sugar)13.30: 2 slices bread, 1 plate salad17.45: 50gr. PP + 500ml SM18.00: 1 banana22.30: 1 banana23.00: 50gr. PP + 500ml SM00.00: 500ml grape juice my dates: 00.15: weight: 75,9 kg tuesday 05.06.2007 training: 22.00: 40 crunches eating: 11.00: 50gr. PP + 500ml SM16.00: 200gr. different nuts and raisins19.00: 50gr. PP + 500ml SM21:30: 1.000 ml tomato juice wednesday 06.06.2007 training: 18.00-19.30: gym (for details see below) eating: 11.00: 50gr. PP + 500ml SM14.15: 1 roll (= 6 pieces) avocado-maki, 1 teaspoon pickled ginger15.00: 75gr. dried fruits15.30: 500ml grape juice17.30: 2 bananas20.15: 50gr. PP + 500ml SM23.00: 500gr. cooked potatoes and 125gr. mayonnaise (ALNATURA)02.00: 50gr. PP + 500ml SM thursday 07.06.2007 training: none eating: 12.00: 50gr. dried fruits13:30: 500gr. cooked potatoes and 125gr. mayonnaise (ALNATURA)16.00: 50gr. PP + 500ml SM19.00: a bowl salad and 200gr. peanuts22.30: 1 banana00.00: 50gr. PP + 500ml SM my dates: 12.00: weight: 74,7 kg00.30: weight: 77,0 kg friday 08.06.2007 training: none eating: 10.00: 2 teaspoon soylecitin10:30: 1 banana12.00: 1 plate muesli12.30: 1 banana15.00: 1/2 avocado15.15: 50gr. PP + 500ml SM15.45: 1 banana20.00: 3 plates rice and tofu, goya cucumber, chinese cabbage, onion, bean sprouts23.30: 50gr. PP + 500ml SM01.00: 50gr. dried fruits my dates: 10.30: weight: 75,2 kg saturday 09.06.2007 training: 11.30-13.00: gym (for details see below)16.30-19.00: sauna01.00-02.00: dancing eating: 10.00: 1 banana11.00: 50gr. PP + 500ml SM11.15: 1 banana14.00: 4 plates rice and tofu, goya cucumber, chinese cabbage, onion, bean sprouts19.30: 1 pizza (with onions, paprika, peperoni)22.00: 400ml grape juice00.00: 50gr. walnuts01.00: 2 beer03.00: 1/2 plate carrot sticks and maize kernels my dates: 09.30: weight: 75,4 kg sunday 10.06..2007 training: eating: 13.00-17.00: Brunch! (pancakes, tiramisu, avocado, grape juice)21.00: 50gr. walnuts21.30: 1/2 plate carrot sticks and maize kernels22.00: 100gr. walnuts00.30: 50gr. PP + 500ml SM my dates: 12.00: weight: 75,5 kg Edited June 10, 2007 by amil Link to comment Share on other sites More sharing options...
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