Thursday 17/07/08
Breakfast		Cal	Protein	Carb	Fat
Quaker Oats	60g	213.6	6.6	36	4.8
Milk	200ml	96	6.6	10	3.2
Bread	Thick Brown (1 Slice)	105	4	20.2	0.8
Peanut Butter	20g	119	4.9	2	10.1
Snack
Ham	2	28	4.5	0.9	0.7
Cheese Slice	1	54	7	0	3.2
Bagel	1	224	11.8	31.5	5.5
Lunch
Tuna	Tin (130g Drained)	131.3	30.94	0	0.78
Nutty Bread	4	440	25.6	47.6	16
Apple (Flesh only)	100g	47	0.4	11.2	0.1
Light Mayo	15g	45	0.1	1	4.5
Snack
Banana	100g	100	1.2	23.2	0.3
Yoghurt	Small tub (150g)	93	9.2	10.7	1.5
Tea
Brown Rice (Uncooked)	70g (uncooked)	235.2	5.6	49.7	1.54
Pork	100g	182	33	0	5.5
Tinned Toms	220g	52.8	2.86	9.68	0
Snack
Bran	50g	165	5.55	32.9	1.15
Milk	200ml	96	6.6	10	3.2
		2426.9	166.45	296.58	62.87
			665.80	1186.32	565.83
		99.63%	27.43%	48.88%	23.31%

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Workout 2
Date: 19/07/08
Exercise	Weight	Reps	Progress	Commentary/ Jibber Jabber
Leg Extension	55K	8	^ Rep
Leg Curl	26.25K	7	=
Leg Press	70K	10	^ Reps
Chest Press				Not Done
Single Arm Row (Rack System)	16..25	L 6 R 6		Different Machine to usual
Shoulder Press				Not Done
Tricep Rope Pulldown	20K	10	^ Reps	Not counting this as the Chest Press wasn't done
SLDL	42.5K	8	^ Reps	Could've maybe performed these a little slower
Rotary Torso	22.5K	6 L 6 R	^ Weight
Calf Raise	22.5K	9	^ Reps	Did a little warm up set first, no issues

Effort: B+
Attainment: 6

A good solid effort, I left out the Shoulder Press as it's getting on my nerves & the Chest Press as I'm gaining a conscience about over a chest/ back imbalance & my shoulders hunching forward.

Some old guy tried to lecture me halfway through my routine, saying I shouldn't do SLDL's (my form was perfect) & that I should wear a weight's belt. I couldn't be arsed telling him there was no need to perform 5 sets of reverse curls.

First time I'd ever been on a Satyrday morning & it was suprisingly quiet. Should've given my body a bit of a shock, breaking out of the routine of Tuesday-Thursday-Sunday.

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Model diet as ever Mister JBB - great timings for meals and a balance of fat,carbs and protein at each feed.

Erm, please tell me you don't eat tuna may with APPLE sandwiches

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I've heard of worse!

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Saturday 19/07/08
Breakfast		Cal	Protein	Carb	Fat
Low Fat Sausage	2	154	20	11.6	3
Egg Whole	100g	144	12.6	0.8	10
Tinned Shrooms	100g	11	1.8	0.4	0.3
Tinned Toms	220g	52.8	2.86	9.68	0
Bacon Meds	2	62	11.4	0.4	2
Bread	Thick Brown (1 Slice)	105	4	20.2	0.8
Snack
Malto Dextrin	25g	95		23.5
Whey	50g	118	24.6	1.8	2.1
Chopped Oats	40g	155.2	3.4	28.28	6.13

Got some vegetable soup for lunch which I'll have a sandwich with, looking forward to that. I thought a healthy style fry wasn't ideal a pre workout meal but it didn't seem to do much harm. Out for a party buffett tonight so will need to be careful

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Ha! Not quite, I tend to eat 3 rounds of tuna mayo sarnies, give it 20minutes then eat my apple. Then I eat my 4th sarnie a couple of hours later

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That's my JBB - the man who brought Formaising to the Urban Dictionary.

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The diet breakdown's you have are awesome, wish I could be that dedicated with regards to my diet. I count cals and thats about it.

Going well dude :-)

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Just a general update, some random ramblings from myself:

Have been shattered today, have been up since 6 am & have been grouchy all day which can't be good for me. I wanted an early night tonight but Big Brother doesn't finish til after 11. On a side note, I predicted Dale to win BB weeks ago & found out earlier his odds have been slashed from 10/1 down to 4/1 today. Shouldve been quicker getting down the bookies

Calories today have been 2500 (just) & have planned tomorrow's cals at 2500 too. Calories yesterday were around 2500 & I lost track of Saturday's. I had cheesy chips & a bowl of Bran Flakes as snacks & a buffet for tea .Sausage rolls, chicken stick things, mini pizzas etc generally not so good stuff but I didn't I didn't pig out & only had a couple of pints.

I'll weigh tomorrow as my brain wasn't in gear at 6 this morning, I'll also try & measure up at the weekend.

Back on the Creatine today, 20g dissolved in 3 litres of water drank over 6 hours or so as I fell off the Creatine wagon.

I've noticed a couple of physical chances over the last couple of days, my oblique area feels a little firmer & can feel a bit of muscle around there. I also seem to have some shoulders on the way, only minor things, but improvements :) I've been rubbish at taking my cod liver oil, my knees were a little sore after gym sessions last week week so I need to get my ass into gear & remember to start taking them again. I'm still being good on water consumption & vitamin tabs

Shoulder Presses & Leg Curls seem to be my sticking point just lately, so I'm going to look into way around breaking plateaus

All in all, all is good, just a little tired

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Sounds like you're a bit worn out! Get some sleep - set the timer to record BB if you really must *shakes head*

Might your triceps be holding you back on shoulder presses?Or it could be order of exercises - i moved shoulder press a bit further away from dips by putting shrugs first to give time for them to recover, and managed to up reps considerably"

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