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amil's contest 2007 log


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hi everybody!

 

i'm from germany, vegetarian since 1998 and vegan since 2001.

 

my dates are:

 

age: 31 years

height: 1,83 m

weight: 72,5 kg

type: slim / athletic

status: 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 by amil
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my first week (completed):

 

monday 16.04.2007

 

training:

 

20.15-21.45: endurance swimming (with trainer)

 

eating:

 

09.45: 2 hands sunflower cores

10.00: 2 plates rice with olive oil, peas and parsley

13.30: 1 plate soup with vegetable, 2 slices bread, 1 plate salad

23.15: 4 hands sunflower cores

23.45: 1 plate rice with oliveoil, peas and parsley, 150 gr. egg plant paste with cream of sesam

01.20: 2 bananas

01.40: 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 kohlrabi

11.00: 2 plates cornflakes with sojamilk

20:00: 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 rice

12:00: 2 bananas

16:00: 1/2 pack trail mix (nuts and raisins)

....... no notices

 

thursday 19.04.2007

 

training: none

 

eating:

 

10:00: 1 orange

11:00: 2 bananas

13:30: 1 plate salat with 2 slices bread

18:00: 1/2 pack trail mix

20:00: 2 plates soup

21:00: 2 plates soyagoulash (coated with breadcrumbs) and 2 plates potatos baken

23:00: 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, salad

19:30: 4 smaller tofu sausages, bread, salad of noodles

23:00: 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

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  • 1 month later...

my second week (completed):

 

monday 23.04.2007

 

training:

 

15.00-16.00: football with youngsters

19.40-20.10: gym (legs and shoulders)

20.15-21.45: endurance swimming (with trainer)

 

eating:

 

11.00: 2 plates muesli

13.30: 2 slices bread, 1 plate salad

23.15: 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 salad

20.00: 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 linseed

17.30: 2 bananas

19.30: 6 slices bread, 2 beer

 

thursday 26.04.2007

 

training:

 

18.30-19.30: Fitness for the Back (hard!)

 

eating:

 

12.00: 1 pretzel

13.30: 1 plate salad with 2 slices bread, some berries

18.00: 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 vegetables

14.00: 2 bananas

20.00: working lunch at the wrong restaurant (german cuisine): just 5 asparagus and a little bit sauerkraut

23.30: 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!)

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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 linseeds

15.00: 4 plates noodles with sauce of tomato and vegetables

18.00: 2 oranges

20.30: 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 muesli

11.30: 35gr. PP+SM

13.30: 1 plate salad with 2 slices bread

20.30: 4 plates noodles with sauce of tomato and garlic

 

friday 04.05.2007

 

training: none

 

eating:

 

13.30: 100gr chocolate

15.00: 0,5l grape juice

20.00: 2 plates boiled potatoes

 

saturday 05.05.2007

 

training: none (ill)

 

eating:

 

10.00: 2 plates corn flakes

15.00: 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 by amil
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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 banana

15.00: 1 plate noodles with oliveoil

19.00: a pot of clear soup

21.00: 1 orange

 

my dates:

 

20.00: weight: 74,9 kg

 

sunday 20.05.2007

 

training: none

 

eating:

 

08.40: 75gr. PP+SM

12.00: 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. chocolate

22.50: 200gr. chips

23.30: 1 apple

Edited by amil
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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"

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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 SM

10.00: 1 banana

13.30: 1 plate salad, 2 slices bread

17.30: 100gr. peanuts

19.00: 50gr. chocolate

19.20: 1 banana

22.40: 75gr. PP + 500ml SM and 2 spoons linseed

23.00: 1 apple

01.00: 250gr. spaghetti, tomato sauce with 1 onion

 

my dates:

 

09.30: weight: 73,2 kg

01.50: 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 bananas

14.20: 1 big plate french fries with ketchup, 1 plate salad

16.00: 75gr. PP + 500ml SM

22.00: 1 orange

00.00: 150gr. peanuts

00.30: 75gr. PP + 500ml SM

 

my dates:

 

15.30: weight: 73,8 kg

22.00: weight: 74,4 kg

 

wednesday 23.05.2007

 

training:

 

18.00-19.15: gym (no notices)

 

eating:

 

10.15: 1 banana

15.00: 1 apple

15.30: 100gr. chocolate

17:00: 200gr. spaghetti, 200gr. champignons fried in oliveoil with garlic

20.15: 50gr. PP + 500ml SM

21.30: 50gr. peanuts

22:00: 50gr. spaghetti, 50gr. champignons fried in oliveoil with garlic

 

my dates:

 

10.00: weight: 73,7 kg

20.00: weight: 74,8 kg

 

thursday 24.05.2007

 

training:

 

18:30-19:30 fitness for the back

 

eating:

 

10.00: 2 bananas

13.30: 2 slices bread, 1 plate salad

18.15: 50gr. PP + 500ml SM

22.20: 1 banana

23:00: 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 SM

12.40: 1 banana

19:00: 100gr. green string beans, 50gr champignons, onion, fried in sun flower oil with garlic; 100gr. rice

22.30: 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 by amil
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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

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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.

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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!

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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 banana

11.30: 75gr. PP + 500ml SM

20.00: 1 orange

21.30: 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 SM

12.00: 2 bananas

16.00: 200gr. pasta with 200gr. tomato sauce (broccoli, onion, olive oil, garlic)

20.00: 2 plates noodles with tomato sauce and soy granulate

00.30: 50gr. PP + 500ml SM

 

my dates:

 

11.00: weight: 73,5 kg

 

thursday 31.05.2007

 

training: none

 

eating:

 

09.30: 50gr. PP + 500ml SM

10.00: 1 banana

12.00: 1 banana

13.30: 2 slices bread, 1 plate salad

19.30: 100gr. peanuts

20.00: 1 banana

23.30: 50gr. PP + 500ml SM

 

friday 01.06.2007

 

training: none

 

eating:

 

10.00: 50gr. PP + 500ml SM

12.00: 2 pretzels

15.00: 1 pretzel

17.45: 1 banana

19.00: 2 slices bread with spread

22.30: 50gr. PP + 500ml rice milk

23.00: 100gr. peanuts

 

my dates:

 

09.30: weight: 73,8 kg

 

saturday 02.06.2007

 

training: none

 

eating:

 

11.00: 50gr. PP + 500ml SM

13.00: 1 banana

14.00: 1 banana

22.00: 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 orange

12:30: 1 apple

15.30: 4 plates noodles with sauce of vegetables (tomatoes, broccoli, onions, garlic)

23.30: 50gr. chocolate

01.30: 150gr. cashews

Edited by amil
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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

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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.

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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): 6

5 sets with a barbell, 10kg (+scurlbell): 11, 12, 12, 9, 9

 

other stuff:

 

abdonitional crunchs: 40kg: 15, 50kg: 15, 55kg: 9

Edited by amil
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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 barbell

Seated dumbell shoulder press

Shrugs

Powercleans

 

Best exercises you can do - builds strength and mass.

 

Jonathan

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Drop the isolation exercises, like the side raises. For your shoulders for example for these lifts:

 

Push press with barbell

Seated dumbell shoulder press

Shrugs

Powercleans

 

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...?

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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 orange

11.30: 1 "Mr. Tom" (= 40 gr. corn and sugar)

13.30: 2 slices bread, 1 plate salad

17.45: 50gr. PP + 500ml SM

18.00: 1 banana

22.30: 1 banana

23.00: 50gr. PP + 500ml SM

00.00: 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 SM

16.00: 200gr. different nuts and raisins

19.00: 50gr. PP + 500ml SM

21:30: 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 SM

14.15: 1 roll (= 6 pieces) avocado-maki, 1 teaspoon pickled ginger

15.00: 75gr. dried fruits

15.30: 500ml grape juice

17.30: 2 bananas

20.15: 50gr. PP + 500ml SM

23.00: 500gr. cooked potatoes and 125gr. mayonnaise (ALNATURA)

02.00: 50gr. PP + 500ml SM

 

thursday 07.06.2007

 

training: none

 

eating:

 

12.00: 50gr. dried fruits

13:30: 500gr. cooked potatoes and 125gr. mayonnaise (ALNATURA)

16.00: 50gr. PP + 500ml SM

19.00: a bowl salad and 200gr. peanuts

22.30: 1 banana

00.00: 50gr. PP + 500ml SM

 

my dates:

 

12.00: weight: 74,7 kg

00.30: weight: 77,0 kg

 

friday 08.06.2007

 

training: none

 

eating:

 

10.00: 2 teaspoon soylecitin

10:30: 1 banana

12.00: 1 plate muesli

12.30: 1 banana

15.00: 1/2 avocado

15.15: 50gr. PP + 500ml SM

15.45: 1 banana

20.00: 3 plates rice and tofu, goya cucumber, chinese cabbage, onion, bean sprouts

23.30: 50gr. PP + 500ml SM

01.00: 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: sauna

01.00-02.00: dancing

 

eating:

 

10.00: 1 banana

11.00: 50gr. PP + 500ml SM

11.15: 1 banana

14.00: 4 plates rice and tofu, goya cucumber, chinese cabbage, onion, bean sprouts

19.30: 1 pizza (with onions, paprika, peperoni)

22.00: 400ml grape juice

00.00: 50gr. walnuts

01.00: 2 beer

03.00: 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. walnuts

21.30: 1/2 plate carrot sticks and maize kernels

22.00: 100gr. walnuts

00.30: 50gr. PP + 500ml SM

 

my dates:

 

12.00: weight: 75,5 kg

Edited by amil
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