lofivelcro
Well-known member
from
Happy Birthday!
Restarting after a couple dozen failure's
- Thread starter Giant48
- Start date
scramJam
Active member
Bappy Hirthday!
Giant48
Well-known member
@WSMC1 @Sif_Shepard @BetaCorvi @TopNotch @Fremen @TheLibrarian thanks for the happy birthdays i realized that i totall forgot to keep recording on my log.
edit : didnt see the my post went up to 2.nd page and didnt see @lofivelcro @scramJam and @Froud also thank you for your birthday wishes ^^
edit : didnt see the my post went up to 2.nd page and didnt see @lofivelcro @scramJam and @Froud also thank you for your birthday wishes ^^
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Giant48
Well-known member
22.10.2022
was at home done some chores around the house counted as my workout
did nutrition plan 2 with a major twist for my birthday had 2 slices of cake and an extra beer out of my weekly quota
added a new 20 min workout for recovery/obese/elderly done that one as well
23,10,2022
was another rest day done some shopping did nutrition plan 1 with rice turkey zucchini and stuff.
24.10,2022
Did nutrition plan 2 with potatoes carrots and zucchini
total 41 mins walk time thru the day 4,5k steps total 3km's distance
20 min workout for recovery/obese/elderly done that one as well
25.10.2022 new nutrition plan added
done new nutrition plan bought my self a jack daniels decided to go cleaner on my alcohol cheats 1 neat should be better then a beer for my body ^,^
115 minutes walking time total 8 km's total 12183 steps.
1.ogun
2 eggs
2 silces whole grain bread 60gr
100gr tomatoes
100gr green pepper
100gr Red pepper
1gr himalayan salt
2.ogun
100gr pasta
100gr canned tuna
150gr zucchini
10gr olive oil 1 tbspn
1gr himalayan salt
3.ogun
100gr pasta
100gr canned tuna
150gr zucchini
10gr olive oil 1 tbspn
1gr himalayan salt
4.ogun
2 eggs
2 silces whole grain bread 60gr
100gr tomatoes
100gr green pepper
100gr Red pepper
1gr himalayan salt
5.ogun
100gr raw mixed nuts
(walnut-almonds-caju-hazelnut, pistachio)
26,10,2022
done nutrition plan 3
20 min workout for recovery/obese/elderly
11,160 steps 105 mins walking time 7,8 km's total distance
was at home done some chores around the house counted as my workout
did nutrition plan 2 with a major twist for my birthday had 2 slices of cake and an extra beer out of my weekly quota
added a new 20 min workout for recovery/obese/elderly done that one as well
23,10,2022
was another rest day done some shopping did nutrition plan 1 with rice turkey zucchini and stuff.
24.10,2022
Did nutrition plan 2 with potatoes carrots and zucchini
total 41 mins walk time thru the day 4,5k steps total 3km's distance
20 min workout for recovery/obese/elderly done that one as well
25.10.2022 new nutrition plan added
done new nutrition plan bought my self a jack daniels decided to go cleaner on my alcohol cheats 1 neat should be better then a beer for my body ^,^
115 minutes walking time total 8 km's total 12183 steps.
1.ogun
2 eggs
2 silces whole grain bread 60gr
100gr tomatoes
100gr green pepper
100gr Red pepper
1gr himalayan salt
2.ogun
100gr pasta
100gr canned tuna
150gr zucchini
10gr olive oil 1 tbspn
1gr himalayan salt
3.ogun
100gr pasta
100gr canned tuna
150gr zucchini
10gr olive oil 1 tbspn
1gr himalayan salt
4.ogun
2 eggs
2 silces whole grain bread 60gr
100gr tomatoes
100gr green pepper
100gr Red pepper
1gr himalayan salt
5.ogun
100gr raw mixed nuts
(walnut-almonds-caju-hazelnut, pistachio)
26,10,2022
done nutrition plan 3
20 min workout for recovery/obese/elderly
11,160 steps 105 mins walking time 7,8 km's total distance
Giant48
Well-known member
i realize that time between my updates is getting longer gonna work on that from tomorrow onwards
Giant48
Well-known member
27.10.2022
Woke up at 8 am ( was pretty late )
the good part of nutrition plan 3 is that there is almost no prep time.
Had my breakfast cooked 2 meals for the day.
been a bit late to the work tho
31 minutes walk time on my commute to work.2,37 km's 3091 steps.
48 mins walk time during lunchbreak 3,32 km's distance 4380 steps.
Additional 13 mins walk on my way to home 1.1 km's distance 1500 steps
mostly used public transportation its just the distance between different vehicles
Woke up at 8 am ( was pretty late )
the good part of nutrition plan 3 is that there is almost no prep time.
Had my breakfast cooked 2 meals for the day.
been a bit late to the work tho
31 minutes walk time on my commute to work.2,37 km's 3091 steps.
48 mins walk time during lunchbreak 3,32 km's distance 4380 steps.
Additional 13 mins walk on my way to home 1.1 km's distance 1500 steps
mostly used public transportation its just the distance between different vehicles
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Giant48
Well-known member
28.10.2022
weigh in day
171,2 kg down from 173,4
BMİ 51,1 down from 51,8
Water % 38,5
Body Fat Ratio %46,0 down from 46,4
Body Fat mass 78.8 kg down from 80,4
Body muscle mass 87,7 down from 88,2 kg.
2,2 kg's weight loss this week as it seems not doing cheat meals really works tho had 2 slices of cake and a beer on 22nd guess you could count them as cheat meal
weigh in day
171,2 kg down from 173,4
BMİ 51,1 down from 51,8
Water % 38,5
Body Fat Ratio %46,0 down from 46,4
Body Fat mass 78.8 kg down from 80,4
Body muscle mass 87,7 down from 88,2 kg.
2,2 kg's weight loss this week as it seems not doing cheat meals really works tho had 2 slices of cake and a beer on 22nd guess you could count them as cheat meal
Giant48
Well-known member
28.10.2022
woke up 6,50
Doin meal plan 2 today with potatoes and chicken main dishes.
Had my breakfast.
28 mins walk time on my commute to work 2,2 kms distance 3100 steps
İ had totally forgot that it was free in the afternoon
walked 30 mins on my way back home.
also had 1 burger as a cheat meal from my weekly quota
woke up 6,50
Doin meal plan 2 today with potatoes and chicken main dishes.
Had my breakfast.
28 mins walk time on my commute to work 2,2 kms distance 3100 steps
İ had totally forgot that it was free in the afternoon
walked 30 mins on my way back home.
also had 1 burger as a cheat meal from my weekly quota
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Giant48
Well-known member
29,10,2022
woke up at 11:00
had my breakfast
cooked veggies and rice for 2 meals.
had 1 pizza for cheat meal
had one of the meals
cleaned the kitchen as a workout
was on pc for the rest of the day
woke up at 11:00
had my breakfast
cooked veggies and rice for 2 meals.
had 1 pizza for cheat meal
had one of the meals
cleaned the kitchen as a workout
was on pc for the rest of the day
Giant48
Well-known member
30,10,2022
woke up at 10,30
gonna do some shopin in the afternoon
didnt do the shopping just ordered my groceries
Did an extensive house cleaning tho should have counted as my workout did meal plan 1 that day with the rice and turkey in the morning had tuna for the evening dinner tho
Did my rehab shoulder workout with 20 mins workout for obese/elderly easy on the joints
woke up at 10,30
gonna do some shopin in the afternoon
didnt do the shopping just ordered my groceries
Did an extensive house cleaning tho should have counted as my workout did meal plan 1 that day with the rice and turkey in the morning had tuna for the evening dinner tho
Did my rehab shoulder workout with 20 mins workout for obese/elderly easy on the joints
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Giant48
Well-known member
31.10.2022 monday
woke up 6,45
had the 2nd meal plan for the day with potatoes and carrots and zucchini for lunch with turkey.
had around 80 minutes of walk time thru the day around 10000 steps around 6km's distance
Had my ex roommate's birthday had a beer in the celebration
4the meal plan came in today .
1.ogun
2 eggs
30gr black olives
30gr 1 silce of whole grain bread 1dilim
100gr cucumbers
1gr himalayan salt
2.ogun
100gr bulgur pilaf
100gr ribeye
150gr brocoli
100gr tomatoes
10gr olive oil 1 tbspn
1gr himalayan salt
3.ogun
100gr bulgur pilaf
100gr ribeye
150gr brocoli
100gr tomatoes
10gr olive oil 1 tbspn
1gr himalayan salt
4.ogun
2 eggs
30gr black olives
30gr 1 silce of whole grain bread 1dilim
100gr cucumbers
1gr himalayan salt
5.ogun
300gr pineapple
150gr dried figs
5th meal is to be spread between meals during the day.
woke up 6,45
had the 2nd meal plan for the day with potatoes and carrots and zucchini for lunch with turkey.
had around 80 minutes of walk time thru the day around 10000 steps around 6km's distance
Had my ex roommate's birthday had a beer in the celebration
4the meal plan came in today .
1.ogun
2 eggs
30gr black olives
30gr 1 silce of whole grain bread 1dilim
100gr cucumbers
1gr himalayan salt
2.ogun
100gr bulgur pilaf
100gr ribeye
150gr brocoli
100gr tomatoes
10gr olive oil 1 tbspn
1gr himalayan salt
3.ogun
100gr bulgur pilaf
100gr ribeye
150gr brocoli
100gr tomatoes
10gr olive oil 1 tbspn
1gr himalayan salt
4.ogun
2 eggs
30gr black olives
30gr 1 silce of whole grain bread 1dilim
100gr cucumbers
1gr himalayan salt
5.ogun
300gr pineapple
150gr dried figs
5th meal is to be spread between meals during the day.
Giant48
Well-known member
01.11.2022
Woke up at 6,55
Prepared meals for 4th meal plan.
135 mins walk time 13800 steps around 9km's distance
2 km's should be about the dance night that i went
Had 2 neat scotch's, and 1 beer
Did my rehab shoulder workout with 20 mins workout for obese/elderly easy on the joints
Woke up at 6,55
Prepared meals for 4th meal plan.
135 mins walk time 13800 steps around 9km's distance
2 km's should be about the dance night that i went
Had 2 neat scotch's, and 1 beer
Did my rehab shoulder workout with 20 mins workout for obese/elderly easy on the joints
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Giant48
Well-known member
02.11.2022
woke up at 7,10 am
Prepared 3rd meal plan for the day,
had 2,25 km's distance walk on my commute to work, 3000 steps, 35 minutes walk time
30 mins walk on my way to home 2,17 kms distance 2914 steps
Had my meals according to the meal plan
woke up at 7,10 am
Prepared 3rd meal plan for the day,
had 2,25 km's distance walk on my commute to work, 3000 steps, 35 minutes walk time
30 mins walk on my way to home 2,17 kms distance 2914 steps
Had my meals according to the meal plan
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Giant48
Well-known member
03.11.2022
woke up pretty late due to dance night
Had a mix of 1st 3rd and 4th meals for the day.
total of 100 minutes walk time with around 7 km's distance and 8.5k steps
woke up pretty late due to dance night
Had a mix of 1st 3rd and 4th meals for the day.
total of 100 minutes walk time with around 7 km's distance and 8.5k steps
Giant48
Well-known member
04.11.2022
woke up at 7,20
doing meal plan 3 today.
30 mins walk time on my commute to work 2,2 km's distance 2856 steps .
woke up at 7,20
doing meal plan 3 today.
30 mins walk time on my commute to work 2,2 km's distance 2856 steps .
Giant48
Well-known member
04.11.2022
Weigh in day
Had some different results ranging from 169,5 to 170,1 but gonna count the highest one
170,1 kg down from 171,2
BMİ 50,8 down from 51,1
Water % 38,6
Body Fat Ratio %46,0 unchanged
Body Fat mass 78.3 kg down from 78,8
Body muscle mass 87,1 down from 87,7 kg.
1,1 kg lost this week weird that i have lost that much from muscle mass
Weigh in day
Had some different results ranging from 169,5 to 170,1 but gonna count the highest one
170,1 kg down from 171,2
BMİ 50,8 down from 51,1
Water % 38,6
Body Fat Ratio %46,0 unchanged
Body Fat mass 78.3 kg down from 78,8
Body muscle mass 87,1 down from 87,7 kg.
1,1 kg lost this week weird that i have lost that much from muscle mass
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Giant48
Well-known member
Hey bees my brother was around for the past week so i couldnt even sit at home let alone keep my log updated.
05.11.2022
Woke up late and went for breakfast outside did count as a cheal meal with all the pastries and deepfriend stuff
had 1 dessert from my quota, did lunch of meal plan 4 with some extra servings for the daily balancing.
06.11.2022
Did a through cleaning of the house
Had meal plan 1 the rice one.
07.11.2022
had my breakfast meal plan 3
Had an assignment out of the city for 3 days.
Prepared meal plan 2 potato one for lunch and left a cheat meal for the dinner also took 2 servings of meal plan 3 tuna and some pasta for tuesday
Had dinner at kahramanmaraş a city known for its kebabs around the turkey. Had a meal called yanyana (they have meat, onions garlic tomatoes and peppers cooked together in stone oven was a decent meal in terms of nutrition but might have eaten pita bread too much ^^
08.11.2022
Had my meal plan 3 breakfast in the hotel.
Ate one of the tuna and pasta meals i brought with me on the work site
Some ice cream +baklava from weekly quota
had some snacks on the road mostly healthy stuff
Had another cheat meal @ adana another city known for its kebabs.
Walked around 60 minutes thru out the day
Came back to my home around 1 am in the morning of wednesday
09.11.2022
Woke up at 9,45
planned to have meal plan 3 for the day.
did my breakfast and lunch according to it.
Had a friends wedding at 14,30 after the wedding and photoshoots we went for another meal ^^ ( another cheat meal didnt touch any bread this time had stuffed ribs serving might have been a bit big ^^ had another dessert from weekly quota. and some drinks as well.
Had a lot of walking during the day, went to a dance night
10.11.2022
woke up at 9,30
had meal plan 3 for the day nice and clean this time finally ^^
walked for like 45 mins thru the day and rested alot after all the running around.
05.11.2022
Woke up late and went for breakfast outside did count as a cheal meal with all the pastries and deepfriend stuff
had 1 dessert from my quota, did lunch of meal plan 4 with some extra servings for the daily balancing.
06.11.2022
Did a through cleaning of the house
Had meal plan 1 the rice one.
07.11.2022
had my breakfast meal plan 3
Had an assignment out of the city for 3 days.
Prepared meal plan 2 potato one for lunch and left a cheat meal for the dinner also took 2 servings of meal plan 3 tuna and some pasta for tuesday
Had dinner at kahramanmaraş a city known for its kebabs around the turkey. Had a meal called yanyana (they have meat, onions garlic tomatoes and peppers cooked together in stone oven was a decent meal in terms of nutrition but might have eaten pita bread too much ^^
08.11.2022
Had my meal plan 3 breakfast in the hotel.
Ate one of the tuna and pasta meals i brought with me on the work site
Some ice cream +baklava from weekly quota
had some snacks on the road mostly healthy stuff
Had another cheat meal @ adana another city known for its kebabs.
Walked around 60 minutes thru out the day
Came back to my home around 1 am in the morning of wednesday
09.11.2022
Woke up at 9,45
planned to have meal plan 3 for the day.
did my breakfast and lunch according to it.
Had a friends wedding at 14,30 after the wedding and photoshoots we went for another meal ^^ ( another cheat meal didnt touch any bread this time had stuffed ribs serving might have been a bit big ^^ had another dessert from weekly quota. and some drinks as well.
Had a lot of walking during the day, went to a dance night
10.11.2022
woke up at 9,30
had meal plan 3 for the day nice and clean this time finally ^^
walked for like 45 mins thru the day and rested alot after all the running around.
Giant48
Well-known member
And after that crazy week full of cheat meals and desserts and drinks. Time to face the scale ^^
Weigh in day
11.11.2022
169,6 kg down from 170,1
BMİ 50,6 down from 50,8
Water % 38,5
Body Fat Ratio %46,0 unchanged
Body Fat mass 78.1 kg down from 78,3
Body muscle mass 86,8 down from 87,1 kg.
0,5 kg lost this week its a good result considering my past week ^^ a short step but still in the right direction .
Weigh in day
11.11.2022
169,6 kg down from 170,1
BMİ 50,6 down from 50,8
Water % 38,5
Body Fat Ratio %46,0 unchanged
Body Fat mass 78.1 kg down from 78,3
Body muscle mass 86,8 down from 87,1 kg.
0,5 kg lost this week its a good result considering my past week ^^ a short step but still in the right direction .
Giant48
Well-known member
11.11.2022
woke up at 6,45
Prepared meals for the day early doing meal plan 4 with the ribeye, brocoli and bulgur pilaf as the main dish of the day.
Bought my self a xiaomi mi band7 to better track my sleep, steps and exercises btw like last saturday.
so far 9800 steps 62 minutes walking time 6,99 km's distance so for in the morning and during lunch breack
woke up at 6,45
Prepared meals for the day early doing meal plan 4 with the ribeye, brocoli and bulgur pilaf as the main dish of the day.
Bought my self a xiaomi mi band7 to better track my sleep, steps and exercises btw like last saturday.
so far 9800 steps 62 minutes walking time 6,99 km's distance so for in the morning and during lunch breack
Giant48
Well-known member
hey bees i just realized i had been skipping the log again its happening too much these days.
12.11.2022
Had meal plan 4 clean and nice(broccoli bulgur rice and ribeye for main dishes) had 1 extra alcohol from my weekly quota. 5k steps with 35 minutes movement
13.11.2022
had meal plan 4 clean and nice (broccoli bulgur rice and ribeye for main dishes) as well with some light workout during the day. 2651 steps total
14.11.2022
Had meal plan 2 nice potatoes/zucchini and turkey for main dishes and clean wtih 11464 steps and 64 minutes movement according to my tracker. went to a dance night new week new quota's had 1 beer
15.11.2022
Having meal plan 3 today with pasta and tuna with zucchini for main dishes had been clean so far with 9k steps and 62 minutes movement
had been skipping my home workout for the past week need to get back on that one as soon as possible gonna do it tonight
edit;18.11.2022 stilli didnt do my workout
12.11.2022
Had meal plan 4 clean and nice(broccoli bulgur rice and ribeye for main dishes) had 1 extra alcohol from my weekly quota. 5k steps with 35 minutes movement
13.11.2022
had meal plan 4 clean and nice (broccoli bulgur rice and ribeye for main dishes) as well with some light workout during the day. 2651 steps total
14.11.2022
Had meal plan 2 nice potatoes/zucchini and turkey for main dishes and clean wtih 11464 steps and 64 minutes movement according to my tracker. went to a dance night new week new quota's had 1 beer
15.11.2022
Having meal plan 3 today with pasta and tuna with zucchini for main dishes had been clean so far with 9k steps and 62 minutes movement
had been skipping my home workout for the past week need to get back on that one as soon as possible gonna do it tonight
edit;18.11.2022 stilli didnt do my workout
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Giant48
Well-known member
16.11.2022
Did meal plan 1 almost clean had a free meal looks much like my ribeye plan but ofcourse cooked with lots of extra fats and servings were a bit too big also had a dessert
9400 steps with 59 mins walking time in total
17.11.2022
Did meal plan 3 with turkey instead of tuna and bulgur instead of pasta its been mix up but it was ok ate nice and clean had to take a taxi home cause a big package arrived at the office so a bit less exercise for thursday 6500 steps with 25 mins walking time
Did meal plan 1 almost clean had a free meal looks much like my ribeye plan but ofcourse cooked with lots of extra fats and servings were a bit too big also had a dessert
9400 steps with 59 mins walking time in total
17.11.2022
Did meal plan 3 with turkey instead of tuna and bulgur instead of pasta its been mix up but it was ok ate nice and clean had to take a taxi home cause a big package arrived at the office so a bit less exercise for thursday 6500 steps with 25 mins walking time
Giant48
Well-known member
18.11.2022
Weigh in day again this week i ate almost full clean except for 1 beer at monday and a dessert plus a bit of extra serving on wednesday
167,7 kg down from 169,6
BMİ 50,1 down from 50,6
Water % 38,5
Body Fat Ratio %45,7 down from %46,0
Body Fat mass 76.7 kg down from 78,1
Body muscle mass 86,4 down from 86,8 kg.
1,9 kg lost this week its a good result
Discipline really pays off gonna do 1 cheat meal today
Had been wanting a pizza whole week which i heard there is a place that italian people living in turkey is creating a line at the door.
Gonna do my home workout every other day starting today want to see what results will next week. İTs not certain but i might have to go to out of town again for the next week gonna try to keep with my nutrition as much as i can
Weigh in day again this week i ate almost full clean except for 1 beer at monday and a dessert plus a bit of extra serving on wednesday
167,7 kg down from 169,6
BMİ 50,1 down from 50,6
Water % 38,5
Body Fat Ratio %45,7 down from %46,0
Body Fat mass 76.7 kg down from 78,1
Body muscle mass 86,4 down from 86,8 kg.
1,9 kg lost this week its a good result
Discipline really pays off gonna do 1 cheat meal today
Had been wanting a pizza whole week which i heard there is a place that italian people living in turkey is creating a line at the door.
Gonna do my home workout every other day starting today want to see what results will next week. İTs not certain but i might have to go to out of town again for the next week gonna try to keep with my nutrition as much as i can
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Giant48
Well-known member
Hey this log has turned mostly in to a weekly one instead of a daily one but at least im still keeping it.
Ate that pizza on 18/11 than another burger at 11 pm on the same day
19/11 was most definetly not clean had 1 beer and 1 dessert from my weekly quota also got sick i think that day
20/11 was pretty clean on nutrition side as i suspected got ill from 19/11
21-22/11 was spent sick with mostly eating clean just had 1 beer on monday(21)
23/11 was clean felt better did some walking in my lunch break at work
24/11 feeling sick again slept like 80 minutes after i prepared the meal for the day, it was raining and had to take a taxi to office Didnt do much walking today.
Tomorrow is weigh in day again see you than ^^
Ate that pizza on 18/11 than another burger at 11 pm on the same day
19/11 was most definetly not clean had 1 beer and 1 dessert from my weekly quota also got sick i think that day
20/11 was pretty clean on nutrition side as i suspected got ill from 19/11
21-22/11 was spent sick with mostly eating clean just had 1 beer on monday(21)
23/11 was clean felt better did some walking in my lunch break at work
24/11 feeling sick again slept like 80 minutes after i prepared the meal for the day, it was raining and had to take a taxi to office Didnt do much walking today.
Tomorrow is weigh in day again see you than ^^
Giant48
Well-known member
25.11.2022
Weigh in day
166,5 kg down from 167,7 also seen results like 166,0-2 but decided to keep the highest one
BMİ 49,7 down from 50,1 finally under 50 next goal is seeing 30+
Water % 38,9 up from 38,5 guess its good had been trying to drink more water past week
Body Fat Ratio %45,6 down from %45,7
Body Fat mass 75.9 kg down from 76,7
Body muscle mass 86,0 down from 86,4 kg.
1,2 kg lost this week its a good result considering i had that friday last week and this monday i had 2 beers one fruit coctail and a burrito
Last night while i was taking down a decorational mirror thats been fitted wrongly some of my wall paper/paint + plaster came off. As i was trying to clear the mirror from plaster and cleaning around forgot to order my ingredients for my meal today so gonna have to do another cheat meal for lunch today gonna check the cafeteria menu at the office otherwise might go for some burger or something
Weigh in day
166,5 kg down from 167,7 also seen results like 166,0-2 but decided to keep the highest one
BMİ 49,7 down from 50,1 finally under 50 next goal is seeing 30+
Water % 38,9 up from 38,5 guess its good had been trying to drink more water past week
Body Fat Ratio %45,6 down from %45,7
Body Fat mass 75.9 kg down from 76,7
Body muscle mass 86,0 down from 86,4 kg.
1,2 kg lost this week its a good result considering i had that friday last week and this monday i had 2 beers one fruit coctail and a burrito
Last night while i was taking down a decorational mirror thats been fitted wrongly some of my wall paper/paint + plaster came off. As i was trying to clear the mirror from plaster and cleaning around forgot to order my ingredients for my meal today so gonna have to do another cheat meal for lunch today gonna check the cafeteria menu at the office otherwise might go for some burger or something
BrigidForged
Well-known member
from
Some great progress there! Congrats on your milestone!
Giant48
Well-known member
Holy S...t its been 2 week darn.
Anyway quick update
i had like uber alcohol after weigh in on 25,11.2022
Last weeks weigh in (02.12.2022)was a bit of fiasco with only 0,8 kg's lost.
Had one of my cheat meals early in the week that might be the reason as well.
went down from 166,5 to 165,7 couldnt get a detailed report last week due to some issues with the app.
this week after 02.12.2022 had a bit more extra alcohol going over my weekly quota, ate clean on the weekend with a new meal program thats a bit less calories compared to others.
Monday and tuesday i was out of town 05,-06.12.2022. Had 2 from my cheat meals and 3 desserts. and it was like dessert plates not just a single dessert.
Wednesday ate clean with 2 pieces of Baklava
Thursday was clean with the new program
Did not drink any alcohol this week since last friday.
Btw new program for the whole day is: gonna due this one 2 times a week starting
Breakfast
3 eggs
100 gr tomatoes
100 gr cucumbers
1 slice of wholegrain bread
30 gr black olives
2.nd meal before workout
100 gr tenderloin
50 gr red beet
100 gr Broccoli
100 gr bulgur pilaf
3rd meal after workout ,
200 gr tenderloin
50 gr bulgur pilaf
50 gr REd beet
100 gr broccoli
4th meal any time of the day
150 gr pineapple
40 gr fig
09.12.2022
Weigh in day
164,3 kg down from 165,7
BMİ 49,1 down from 49,7
Water % 39,0 up from 38,9 guess its good had been trying to drink more water past week
Body Fat Ratio %45,4 down from %45,6
Body Fat mass 74.6 kg down from 75,9
Body muscle mass 85,1 down from 86,0 kg.
The deatiled numbers are like 2 weeks progress and the weight is 1 week, since i couldnt get a detailed report last week as i mentioned above
Anyway quick update
i had like uber alcohol after weigh in on 25,11.2022
Last weeks weigh in (02.12.2022)was a bit of fiasco with only 0,8 kg's lost.
Had one of my cheat meals early in the week that might be the reason as well.
went down from 166,5 to 165,7 couldnt get a detailed report last week due to some issues with the app.
this week after 02.12.2022 had a bit more extra alcohol going over my weekly quota, ate clean on the weekend with a new meal program thats a bit less calories compared to others.
Monday and tuesday i was out of town 05,-06.12.2022. Had 2 from my cheat meals and 3 desserts. and it was like dessert plates not just a single dessert.
Wednesday ate clean with 2 pieces of Baklava
Thursday was clean with the new program
Did not drink any alcohol this week since last friday.
Btw new program for the whole day is: gonna due this one 2 times a week starting
Breakfast
3 eggs
100 gr tomatoes
100 gr cucumbers
1 slice of wholegrain bread
30 gr black olives
2.nd meal before workout
100 gr tenderloin
50 gr red beet
100 gr Broccoli
100 gr bulgur pilaf
3rd meal after workout ,
200 gr tenderloin
50 gr bulgur pilaf
50 gr REd beet
100 gr broccoli
4th meal any time of the day
150 gr pineapple
40 gr fig
09.12.2022
Weigh in day
164,3 kg down from 165,7
BMİ 49,1 down from 49,7
Water % 39,0 up from 38,9 guess its good had been trying to drink more water past week
Body Fat Ratio %45,4 down from %45,6
Body Fat mass 74.6 kg down from 75,9
Body muscle mass 85,1 down from 86,0 kg.
The deatiled numbers are like 2 weeks progress and the weight is 1 week, since i couldnt get a detailed report last week as i mentioned above
Giant48
Well-known member
16.12.2022
Weigh in day ate whole clean this week so far going strong it shows in the results as well the only thing is im of work this week so step count is a bit lower but tried to compansate with home workouts some rehabilitational some light workouts
163,1 kg down from 164,3
BMİ 48,7 down from 49,1
Water % 39,2 up from 39,0 guess its good had been trying to drink more water past week
Body Fat Ratio %45,1 down from %45,4
Body Fat mass 73.6 kg down from 74,6
Body muscle mass 84,9 down from 85,1 kg.
The goal for the new year is under 160 or close to it gonna do a before after for 3 months on the new years and share it here
Weigh in day ate whole clean this week so far going strong it shows in the results as well the only thing is im of work this week so step count is a bit lower but tried to compansate with home workouts some rehabilitational some light workouts
163,1 kg down from 164,3
BMİ 48,7 down from 49,1
Water % 39,2 up from 39,0 guess its good had been trying to drink more water past week
Body Fat Ratio %45,1 down from %45,4
Body Fat mass 73.6 kg down from 74,6
Body muscle mass 84,9 down from 85,1 kg.
The goal for the new year is under 160 or close to it gonna do a before after for 3 months on the new years and share it here
Giant48
Well-known member
Hey bee's back after 2 weeks been out of town but have been eating clean and nice these past 2 weeks
Weigh-in Day 30.12.2022
160,6 kg down from 163,1
tho have my detailed data from 161.7 last week apparenty there has been some problem with the app again and didnt get the details for this week
BMİ 48,3 down from 48,7
Water % 39,3 up from 39,2 g
Body Fat Ratio %45,0 down from %45,1
Body Fat mass 72.7 kg down from 73,6
Body muscle mass 84,4 down from 84,9 kg.
Didnt manage the under 160 goal but 160,6 is decent enough gonna go all free for the next 2 days
And gonna start going to gym starting next week thinking of 3 days first with full body workout with lightweights and some light cardio after next 3 month goal is 140-142 ish kg's
these detailed numbers should be lower but as i said they are last weeks numbers
Weigh-in Day 30.12.2022
160,6 kg down from 163,1
tho have my detailed data from 161.7 last week apparenty there has been some problem with the app again and didnt get the details for this week
BMİ 48,3 down from 48,7
Water % 39,3 up from 39,2 g
Body Fat Ratio %45,0 down from %45,1
Body Fat mass 72.7 kg down from 73,6
Body muscle mass 84,4 down from 84,9 kg.
Didnt manage the under 160 goal but 160,6 is decent enough gonna go all free for the next 2 days
And gonna start going to gym starting next week thinking of 3 days first with full body workout with lightweights and some light cardio after next 3 month goal is 140-142 ish kg's
these detailed numbers should be lower but as i said they are last weeks numbers
Last edited:
Giant48
Well-known member
@Fremen thank you for the happy new year wish^^
Back after 10 days
on new years i was free for 2 days from 31.12.2022 to 02.01.2023 apparently i had so much stuff that even after 5 days of strict meal plan i turned up 161,4 on
Weigh-in Day 06.01.2023
161,4 kg up from 160,6
BMİ 48,3
Water % 39,3
Body Fat Ratio %45,0
Body Fat mass 72.8kg
Body muscle mass 84,3
Starting here on out the next goal is like 140 ish kg's and trying to see a 40 percent fat ration on the body at the end of march
Started hitting gym past week my program consists of some upper body workout and 20 min lateral bicycle.
Had been eating clean for the past week. Just failed on saturday i had some friends passing by from my town had to meet them so missed my home cooked meals and went for some kebab action and some extra beers (5)
Working on keeping my nutrition plan straight and trying to setup a gym habit still havent decided on which days im gonna go. will probably be alternating days depending on which days i go out for dance nights/classes and not sure if we are allowed but here are some progress pics for the past 3 months from 175.6 to 160.6
Left ones are from 01.10.2022 and the right ones are from 31.12.2022 the shorts are 1 size smaller and the athlete is also 1 size smaller the side profile reveals the most progress i think. With gym on the menu now as well should probably see better results on the upper body for the next 3 months i think
Back after 10 days
on new years i was free for 2 days from 31.12.2022 to 02.01.2023 apparently i had so much stuff that even after 5 days of strict meal plan i turned up 161,4 on
Weigh-in Day 06.01.2023
161,4 kg up from 160,6
BMİ 48,3
Water % 39,3
Body Fat Ratio %45,0
Body Fat mass 72.8kg
Body muscle mass 84,3
Starting here on out the next goal is like 140 ish kg's and trying to see a 40 percent fat ration on the body at the end of march
Started hitting gym past week my program consists of some upper body workout and 20 min lateral bicycle.
Had been eating clean for the past week. Just failed on saturday i had some friends passing by from my town had to meet them so missed my home cooked meals and went for some kebab action and some extra beers (5
)Working on keeping my nutrition plan straight and trying to setup a gym habit still havent decided on which days im gonna go. will probably be alternating days depending on which days i go out for dance nights/classes and not sure if we are allowed but here are some progress pics for the past 3 months from 175.6 to 160.6
Left ones are from 01.10.2022 and the right ones are from 31.12.2022 the shorts are 1 size smaller and the athlete is also 1 size smaller the side profile reveals the most progress i think. With gym on the menu now as well should probably see better results on the upper body for the next 3 months i think
Attachments
Last edited:
lofivelcro
Well-known member
You're going to make it, friend, definitely
Giant48
Well-known member
@lofivelcro @Fremen @Froud thank you for the support gonna try to make it a daily habit to come check-in here again.
Giant48
Well-known member
09.01.2023
Done the Tuna Meal plan yesterday
the numbers are raw numbers before cooking.
1st and 4th meal totals.
4 eggs
4 slices of whole grain bread
200 gr of red peppers.
200 gr green peppers.
200 gr tomatoes
2.nd and 3rd meal totals
200 gr diet tuna
200 gr pasta
240 gr zucchini(Should have been 300)
5th meal 100 gr raw nuts. (walnut almond and hazelnut)
Daily Movement
10826 steps total for the whole day.
Hit the gym after work. Due to a meeting ate my 3rd meal a bit late and had to drink a coffee first while watching some series on primevideo before gym to wait my meal getting digested didn't want to enter gym on a full stomach.
10 Kg Over head press 5x10
10-12 kg's triceps pushdown 3x20
28 kg's Lat pull down 5x20
Alternate curl 6kg's 3x15
20 minutes cardio on horizontal bicycle.
25 minute walk back to home and done some shopping.
Going a bit light on weights early. Want to perfect my form and technique before i increase any weight. Thol with more repetitions im still feeling good burn on the muscles ^^
Done the Tuna Meal plan yesterday
the numbers are raw numbers before cooking.
1st and 4th meal totals.
4 eggs
4 slices of whole grain bread
200 gr of red peppers.
200 gr green peppers.
200 gr tomatoes
2.nd and 3rd meal totals
200 gr diet tuna
200 gr pasta
240 gr zucchini(Should have been 300)
5th meal 100 gr raw nuts. (walnut almond and hazelnut)
Daily Movement
10826 steps total for the whole day.
Hit the gym after work. Due to a meeting ate my 3rd meal a bit late and had to drink a coffee first while watching some series on primevideo before gym to wait my meal getting digested didn't want to enter gym on a full stomach.
10 Kg Over head press 5x10
10-12 kg's triceps pushdown 3x20
28 kg's Lat pull down 5x20
Alternate curl 6kg's 3x15
20 minutes cardio on horizontal bicycle.
25 minute walk back to home and done some shopping.
Going a bit light on weights early. Want to perfect my form and technique before i increase any weight. Thol with more repetitions im still feeling good burn on the muscles ^^
If you create a good routine, you will not have to think about it, it will comes naturally.
There is a good book about building habit, i can give you the reference if you wish.
Giant48
Well-known member
You are most welcome 
I was advised a couple of years ago to read this: https://jamesclear.com/atomic-habits, you also can sign-up to his weekly newsletter which can be interesting.
That being said, i suggest you to use it as a baselayer and adapt it to your way
I was advised a couple of years ago to read this: https://jamesclear.com/atomic-habits, you also can sign-up to his weekly newsletter which can be interesting.
That being said, i suggest you to use it as a baselayer and adapt it to your way
Giant48
Well-known member
i think i heard the book even might have read it somewhere dont remember where but gonna buy a digital copy and check it out Thanks for the reference ^^
oneironaut
Well-known member
I bought the audio version because I don't have a habit of reading books but it was well written and doesn't necessarily require undivided attention because the important points get revisited.You are most welcome
I was advised a couple of years ago to read this: https://jamesclear.com/atomic-habits, you also can sign-up to his weekly newsletter which can be interesting.
That being said, i suggest you to use it as a baselayer and adapt it to your way
I think a few of the frameworks in that book are helpful; my favorite ideas are that habits start with changing your identity and "habit stacking" (if you're leaving the house to run, take out the trash too or put a toothbrush in the shower so brushing teeth is automatic every time you shower).
lofivelcro
Well-known member
Ha ha, I've read that book, too, and while I loved some of the ideas, they didn't work for me for some reason. Different people work differently, obviously 
Interestingly, I've bought a pocket calender for the new year, one with one page for every day. What I do now is writing down things I want/need to do on the day, with a square for a checkmark next to it. During the day I write almost everything down I do and it forces me to actually look at the to-do-list and put some effort into crossing the tasks off. I'm only 10 days into the new year, but so far I've been doing pretty well.
Interestingly, I've bought a pocket calender for the new year, one with one page for every day. What I do now is writing down things I want/need to do on the day, with a square for a checkmark next to it. During the day I write almost everything down I do and it forces me to actually look at the to-do-list and put some effort into crossing the tasks off. I'm only 10 days into the new year, but so far I've been doing pretty well.
Giant48
Well-known member
Hey Bee's i decided that im gonna post up early and gonna be writing about previous day's meal plan and movement stuff so here goes
10.01.2023
Did meal plan with the Red meat
totals for the day
1st meal
3 eggs
30gr black olives
1 slice of bread
100 gr cucumber
Totals for 2nd and 3rd meals
150gr bulgur rice
200 gr brocoli
100 gr red beet
300 gr of no fat red meat
9506 steps there was no gym yesterday jsut came home and did some old school game and relax time,
Edit: forgot to mention 150 gr pineapple and 2 dried figs
for today (11.03.2023) planning the same meal plan
gonna hit the gym after work
Maybe will go to a dance party after i come home gonna add the numbers tomorrow
10.01.2023
Did meal plan with the Red meat
totals for the day
1st meal
3 eggs
30gr black olives
1 slice of bread
100 gr cucumber
Totals for 2nd and 3rd meals
150gr bulgur rice
200 gr brocoli
100 gr red beet
300 gr of no fat red meat
9506 steps there was no gym yesterday jsut came home and did some old school game and relax time,
Edit: forgot to mention 150 gr pineapple and 2 dried figs
for today (11.03.2023) planning the same meal plan
gonna hit the gym after work
Maybe will go to a dance party after i come home gonna add the numbers tomorrow
Last edited:
Giant48
Well-known member
11.01.2023
Done the Meat Program again
1st meal
3 eggs
30gr black olives
1 slice of bread
100 gr cucumber
any time snack
150 gr pineapple and 2 dried figs
Totals for 2nd and 3rd meals
150gr bulgur rice
200 gr brocoli
100 gr red beet
300 gr of non-fat red meat
17447 steps total
10 Kg Over head press 5x12
12.5 kg's triceps pushdown 3x14
35 kg's Lat pull down 5x14
Alternate curl 6kg's 3x16
20 minutes cardio on horizontal bicycle.
İt was pretty good last 4 repetitions of 5th. set on over head press was abit hard but it felt good afterwards.
Same goes with alternate Curl's 3rd sets last 8 repetitions.
For today 12.01.2023 going with the turkey and potato plan.
Breakfast.
3 eggs
50 gr Ezine Cheese( a traditional türkish cheese(
2 slices of whole grain bread.
100 gr cucumbers.
1 regular banana.
2.nd and 3rd meal totals.
400 gr potatoes
300 gr turkey.
100 gr carrots
200 gr zucchini.
1 apple 1 mandarin and 50 gr's of peeled walnuts.
Done the Meat Program again
1st meal
3 eggs
30gr black olives
1 slice of bread
100 gr cucumber
any time snack
150 gr pineapple and 2 dried figs
Totals for 2nd and 3rd meals
150gr bulgur rice
200 gr brocoli
100 gr red beet
300 gr of non-fat red meat
17447 steps total
10 Kg Over head press 5x12
12.5 kg's triceps pushdown 3x14
35 kg's Lat pull down 5x14
Alternate curl 6kg's 3x16
20 minutes cardio on horizontal bicycle.
İt was pretty good last 4 repetitions of 5th. set on over head press was abit hard but it felt good afterwards.
Same goes with alternate Curl's 3rd sets last 8 repetitions.
For today 12.01.2023 going with the turkey and potato plan.
Breakfast.
3 eggs
50 gr Ezine Cheese( a traditional türkish cheese(
2 slices of whole grain bread.
100 gr cucumbers.
1 regular banana.
2.nd and 3rd meal totals.
400 gr potatoes
300 gr turkey.
100 gr carrots
200 gr zucchini.
1 apple 1 mandarin and 50 gr's of peeled walnuts.
Last edited:
Giant48
Well-known member
HEy guys Yesterday was Potato day with turkey i already wrote what i ate . Think i forgot to eat my mandarin and walnuts yesterday evening.
7660 steps total yesterday with no gym kept eating cleean
13.01.2022
Weigh-in Day
159,5 kg down from 161,4
BMİ 47.6 down from 48,3
Water % 39,4 up from 39,3
Body Fat Ratio %44,8 down from %45
Body Fat mass 71.4kg down from 72,8
Body muscle mass 83,6 down from 84,3
Finally under 160 so i an focus on the next threshold which is 150.
Maybe it's the cold showers early in the morning or maybe gym havent had such a huge drop for like past 1.5 months i think.
7660 steps total yesterday with no gym kept eating cleean
13.01.2022
Weigh-in Day
159,5 kg down from 161,4
BMİ 47.6 down from 48,3
Water % 39,4 up from 39,3
Body Fat Ratio %44,8 down from %45
Body Fat mass 71.4kg down from 72,8
Body muscle mass 83,6 down from 84,3
Finally under 160 so i an focus on the next threshold which is 150.
Maybe it's the cold showers early in the morning or maybe gym havent had such a huge drop for like past 1.5 months i think.
Last edited:
Giant48
Well-known member
Hey Bee's Good day to all of you ^^,
Yesterday was gonna do the rice meal plan but with how hectic a day it was i only ate like 3 meals and then slept.
Ate my 2 rice meals and breakfast tho with some raw nuts and almonds.
12480 steps total.
Breakfast
2 eggs
40 gr oatmeal
50 gr banana
50 gr red pepper
2nd and 3r meal totals.
150 gr rice
200gr turkey
270 gr zuchhini
100gr green pepper
and like some raw nuts and almonds around like 50gr's i think
Couldnt eat my 4th and 5th meals due to reasons mentioned below
Gonna rant a bit today feel like its gonna feel much better if i share it .
Me and 2 other colleague's were told to go and supervise a distribution of some work health and safety equipment that we werent commissioned for on thursday.
We had no idea what equipment was selected who selected it or on what criteria they were selected. So it was pretty tense day with lots of arguments with my managers and even director's about it should be done by people who selected these stuff. But came out empty handed on that side. Apparently choosing of equipment was done by couple of director's and managers together with one other colleague looking for stock of equipments since due to ukranian-russian War there is a shortage of boots/clothes/ and work health and safety equipment all over Turkey. this part happened on thursday and friday morning
Then after that we took out the technical specifications document decided that we would go over the equipment and check if they are the right equipment first with one of the guys who were responsible for choosing the equipment he told us ins and out of the process we found it relatively acceptable.
When we arrived at the distrubution center everything was packed with people's name on it already so we opened some random boxes and started checking the equipment if they are the things our director's wanted and if the equipment meet the conditions of our technical specifications list. After opening 5-6 random boxes and confirming that equipment is the one selected by our director's and managers . considering some people will be going on supervision trips on some construction fields starting this sunday we took the initiatinve and we said lets check these 15 peoples equipment first than give it to them and next week we can check the rest of the equipment and distribute it
But i think due to some miss comminucation between one of my colleagues, our director and a branch manager it has been understood as the equıpment is ready and that branch manager was told by our director to organize groups of 5 people and send them to the distrubiton center which is like 15 min drive from the office with like 30 minute intervals. As it was coming to around to 17:30 i told this branch manager, already one more group is coming and rest of the people should come next week since it was coming close to 6 pm which our shift ends. İ took an unnecessary yelling from the branch manager like who i am, whose gear am i distrubuting to who, who am i to decide when people will be coming or going etc and some unrelated work stuff as well and since he is a fiery guy with a short temper he didnt listen to my reasoning as well why it should be like that or that i tried to tell him that there has been a misscommunication. one of my colleagues has to pick her car from office parking lot and go take his kid and his husband, another one has a newborn baby 1 year old i am single but i also have a life) Honestly İt didnt feel good tobe yelled like that on the phone when i took the initiative to give it to just those 15 people and think we distributed to like 30 people yesterday. Coulnd only leave the place at 7,20 pm yesterday and go back to office and take my lunch bag etc.. which i arrived at my dance class like 30 mins late.
Couldnt sleep all night as well for the like first hour thinking if there was anything i could do /say better.
Maybe should have just taken a cold shower to reset my mind would have slept better,
Usually this sort of event would stomp my routine down and set me back a few weeks but gonna use it as fuel for my workout today and gonna take a cold shower after the workout that should fix the problem.
Doing the rice plan again today just had my breakfast tho couple hours late on the program ^^
Have a good day bee's
Yesterday was gonna do the rice meal plan but with how hectic a day it was i only ate like 3 meals and then slept.
Ate my 2 rice meals and breakfast tho with some raw nuts and almonds.
12480 steps total.
Breakfast
2 eggs
40 gr oatmeal
50 gr banana
50 gr red pepper
2nd and 3r meal totals.
150 gr rice
200gr turkey
270 gr zuchhini
100gr green pepper
and like some raw nuts and almonds around like 50gr's i think
Couldnt eat my 4th and 5th meals due to reasons mentioned below
Gonna rant a bit today feel like its gonna feel much better if i share it .
Me and 2 other colleague's were told to go and supervise a distribution of some work health and safety equipment that we werent commissioned for on thursday.
We had no idea what equipment was selected who selected it or on what criteria they were selected. So it was pretty tense day with lots of arguments with my managers and even director's about it should be done by people who selected these stuff. But came out empty handed on that side. Apparently choosing of equipment was done by couple of director's and managers together with one other colleague looking for stock of equipments since due to ukranian-russian War there is a shortage of boots/clothes/ and work health and safety equipment all over Turkey. this part happened on thursday and friday morning
Then after that we took out the technical specifications document decided that we would go over the equipment and check if they are the right equipment first with one of the guys who were responsible for choosing the equipment he told us ins and out of the process we found it relatively acceptable.
When we arrived at the distrubution center everything was packed with people's name on it already so we opened some random boxes and started checking the equipment if they are the things our director's wanted and if the equipment meet the conditions of our technical specifications list. After opening 5-6 random boxes and confirming that equipment is the one selected by our director's and managers . considering some people will be going on supervision trips on some construction fields starting this sunday we took the initiatinve and we said lets check these 15 peoples equipment first than give it to them and next week we can check the rest of the equipment and distribute it
But i think due to some miss comminucation between one of my colleagues, our director and a branch manager it has been understood as the equıpment is ready and that branch manager was told by our director to organize groups of 5 people and send them to the distrubiton center which is like 15 min drive from the office with like 30 minute intervals. As it was coming to around to 17:30 i told this branch manager, already one more group is coming and rest of the people should come next week since it was coming close to 6 pm which our shift ends. İ took an unnecessary yelling from the branch manager like who i am, whose gear am i distrubuting to who, who am i to decide when people will be coming or going etc and some unrelated work stuff as well and since he is a fiery guy with a short temper he didnt listen to my reasoning as well why it should be like that or that i tried to tell him that there has been a misscommunication. one of my colleagues has to pick her car from office parking lot and go take his kid and his husband, another one has a newborn baby 1 year old i am single but i also have a life) Honestly İt didnt feel good tobe yelled like that on the phone when i took the initiative to give it to just those 15 people and think we distributed to like 30 people yesterday. Coulnd only leave the place at 7,20 pm yesterday and go back to office and take my lunch bag etc.. which i arrived at my dance class like 30 mins late.
Couldnt sleep all night as well for the like first hour thinking if there was anything i could do /say better.
Maybe should have just taken a cold shower to reset my mind would have slept better,
Usually this sort of event would stomp my routine down and set me back a few weeks but gonna use it as fuel for my workout today and gonna take a cold shower after the workout that should fix the problem.
Doing the rice plan again today just had my breakfast tho couple hours late on the program ^^
Have a good day bee's
Giant48
Well-known member
Yesterday did the rice meal plan
11670 steps total
Hit The Gym
10 Kg Over head press 4x12/ 12.5 Kg 1x12
12,5 kg's triceps pushdown 3x18
35 kg's Lat pull down 5x16
Alternate curl 6kg's 3x16
20 min horizontal bicycle action
Breakfast
2 eggs
40 gr oatmeal
50 gr banana
50 gr red pepper
2nd and 3r meal totals.
150 gr rice
200gr turkey
270 gr zuchhini
100gr green pepper
and like some raw nuts and almonds around like 50gr's i think
4th meal
2 eggs
40 gr oatmeal
50 gr red pepper
tossed some dark chocolate( %70) to my oatmeal
Went to a dance night as well
had 1 double scotch 1 beer at the dance night and had a burger with some fries after i came home around 1 am
Well shit happens sometimes ^^
11670 steps total
Hit The Gym
10 Kg Over head press 4x12/ 12.5 Kg 1x12
12,5 kg's triceps pushdown 3x18
35 kg's Lat pull down 5x16
Alternate curl 6kg's 3x16
20 min horizontal bicycle action
Breakfast
2 eggs
40 gr oatmeal
50 gr banana
50 gr red pepper
2nd and 3r meal totals.
150 gr rice
200gr turkey
270 gr zuchhini
100gr green pepper
and like some raw nuts and almonds around like 50gr's i think
4th meal
2 eggs
40 gr oatmeal
50 gr red pepper
tossed some dark chocolate( %70) to my oatmeal
Went to a dance night as well
had 1 double scotch 1 beer at the dance night and had a burger with some fries after i came home around 1 am
Well shit happens sometimes ^^
Giant48
Well-known member
Hey Bee's have a good day Arrived at the office its still tense up here.
Yesterday Did the tuna meal plan without the raw hazelnuts/almonds and etc.
Totals for the day.
4 eggs
200 gr green pepper
200 gr red pepper
200 gr tomatoes
250 gr canned tuna
200 gr pasta and 300 gr zucchini.
Gonna do the tuna meal plan again today!.
Gonna hit the gym after work.
My Dj Gig is about to start its gonna be starting This sunday.
Yesterday Did the tuna meal plan without the raw hazelnuts/almonds and etc.
Totals for the day.
4 eggs
200 gr green pepper
200 gr red pepper
200 gr tomatoes
250 gr canned tuna
200 gr pasta and 300 gr zucchini.
Gonna do the tuna meal plan again today!.
Gonna hit the gym after work.
My Dj Gig is about to start its gonna be starting This sunday.