JayC
..in the making
Bro, go to FitDay - Free Weight Loss and Diet Journal and figure it out. I use it daily. It's great. Just add the things you can't find from the nutri info on the box/pkg.
Cleared. Here goes Nothin.. (Drakos Training Log)
- Thread starter Drako
- Start date
Bro, go to FitDay - Free Weight Loss and Diet Journal and figure it out. I use it daily. It's great. Just add the things you can't find from the nutri info on the box/pkg.
Drako
New member
Friday 30th May.
MEAL 1
6 eggs (3 whole, 3 whites)
2 slices of wholmeal toast.
MEAL 2
2 large chicken breasts (fried in extra virgin olive oil).
2 slices of wholmeal bread.
MEAL 3
2 Scoops of Whey.
HOME WORKOUT: Shoulders / Biceps.
Dumbell Lat Raises. 3 x 8 (10kg)
Dumbell Press. 3 x 10 (25kg)
Millitary Press (ez bar). 3 x 10 (40kg)
Rev Grip Press 1 x failure (20kg)
Ez Bar Curl. 3 x 10 (20kg)
Close Grip Curl. 3 x 10 (20kg)
MEAL 1
6 eggs (3 whole, 3 whites)
2 slices of wholmeal toast.
MEAL 2
2 large chicken breasts (fried in extra virgin olive oil).
2 slices of wholmeal bread.
MEAL 3
2 Scoops of Whey.
HOME WORKOUT: Shoulders / Biceps.
Dumbell Lat Raises. 3 x 8 (10kg)
Dumbell Press. 3 x 10 (25kg)
Millitary Press (ez bar). 3 x 10 (40kg)
Rev Grip Press 1 x failure (20kg)
Ez Bar Curl. 3 x 10 (20kg)
Close Grip Curl. 3 x 10 (20kg)
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JayC
..in the making
Yep!! Total cals isn't bad but your macro's are probably off.. but great job on using fitday... Now go back daily and adjust. Do that by deciding how you want your macro's to look. I'd say as a natty who is trying to gain some lBM you'd be good shooting for 40%pro/30-35%carb/25-30%%fat. Now on say, mma or cardio/endurance days you can always up the carbs. follow me??? But try and stick around the %'s you want for yourself. it's the best way to acheive your goals.
Drako
New member
Cool after looking at my diet and making some changes Ive finally got somthing that looks like its gonna work, well on papaer it dose lets put it to the test....
so new diet on workout days is as goes:
Meal 1:
3 whole eggs
3 egg whites
2 slices of wholmeal bread.
Meal 2:
2 chicken Breasts.
1 can of beans.
Meal 3:
2 scoops of whey.
50g Porridge oats.
Meal 4:
2 scoops of whey.
Meal 5:
2 battered Cod.
1 serving of chips.
Meal 6:
2 cans of tuna.
2 slices of wholemeal bread.
Cals: 2785
Protein: 297g - 45%
Carbs: 247g - 33%
Fat: 65g - 22%
Its supposed to be 40%, 35%, 25% but Im a bit off but overall Im happy with the macro's. It's deffo better than it was.
Im officially a believer in FitDay.com.
so new diet on workout days is as goes:
Meal 1:
3 whole eggs
3 egg whites
2 slices of wholmeal bread.
Meal 2:
2 chicken Breasts.
1 can of beans.
Meal 3:
2 scoops of whey.
50g Porridge oats.
Meal 4:
2 scoops of whey.
Meal 5:
2 battered Cod.
1 serving of chips.
Meal 6:
2 cans of tuna.
2 slices of wholemeal bread.
Cals: 2785
Protein: 297g - 45%
Carbs: 247g - 33%
Fat: 65g - 22%
Its supposed to be 40%, 35%, 25% but Im a bit off but overall Im happy with the macro's. It's deffo better than it was.
Im officially a believer in FitDay.com.
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Drako
New member
Sunday 1st June.
MEAL 1
3 Whole eggs.
3 Egg whites
2 Slices of wholegrain toast.
MEAL 2
2 Scoops of whey.
50g porrige oats.
MEAL 3
2 Scoops of whey.
500ml Lucozade sport.
MEAL 4
2 chicken breasts (200g)
1 Can of Baked beans.
Calories: 2883
Fat: 62 20%
Carbs: 281 37%
Protein: 289 42%
WORKOUT: CHEST
Flat bench press. 5 x 5 ( 50kg, 70kg, 80kg )
Inc Dumbell. 3 x 8 ( 30kg )
Dumbell Flyes. 3 x 8 ( 15kg )
Cable Flyes. 3 x 8 ( 50lbs )
Machine Dips. 3 x 10 ( 287lbs )
French Press. 3 x 8 ( 30kg, 40kg )
Tricep Pushdown. 3 x 10 ( 120lbs )
CARDIO:
4 Hours Pro Wrestling Training.
MEAL 1
3 Whole eggs.
3 Egg whites
2 Slices of wholegrain toast.
MEAL 2
2 Scoops of whey.
50g porrige oats.
MEAL 3
2 Scoops of whey.
500ml Lucozade sport.
MEAL 4
2 chicken breasts (200g)
1 Can of Baked beans.
Calories: 2883
Fat: 62 20%
Carbs: 281 37%
Protein: 289 42%
WORKOUT: CHEST
Flat bench press. 5 x 5 ( 50kg, 70kg, 80kg )
Inc Dumbell. 3 x 8 ( 30kg )
Dumbell Flyes. 3 x 8 ( 15kg )
Cable Flyes. 3 x 8 ( 50lbs )
Machine Dips. 3 x 10 ( 287lbs )
French Press. 3 x 8 ( 30kg, 40kg )
Tricep Pushdown. 3 x 10 ( 120lbs )
CARDIO:
4 Hours Pro Wrestling Training.
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Drako
New member
Since I cant do fuck all ATM I've dropped my kcals for now, seems pointless overeating if I cant train I dont wanna put on the wrong kind of mass.
MEAL 1
3 whole eggs.
2 slices of toast.
MEAL 2
1 can of tuna
Chopped peppers, red onion and mushroom
MEAL 3
2 portions of Haddock.
Portion of chips.
MEAL 1
3 whole eggs.
2 slices of toast.
MEAL 2
1 can of tuna
Chopped peppers, red onion and mushroom
MEAL 3
2 portions of Haddock.
Portion of chips.
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Drako
New member
July 1st Tuesday.
The area where they cut me open is healing up well looking to do some light training at home tonight, nothing crazy just looking to get a decent pump.
MEAL 1:
1 whole egg
5 egg whites
1 can of tuna
2 slices of wholemeal toast.
MEAL 2:
2 Chicken breast fillets
2 slices of wholmeal bread.
1 tsp Light Mayo
MEAL 3:
1 Cup of porrige oats
300ml of semi skimmed milk
MEAL 4:
Sweet and Sour Chicken (Roughly 2 Chicken Breasts, chopped peppers, pinapple, red onion, tomato and carrot)
100g Brown Rice.
MACROS:
Protein: 207g, 52%
Carbs: 143g, 32%
Fats: 29g, 16%
HOME WORKOUT:
AM: upon waking. 25 squats, 25 pushups and 25 crunches.
Shoulders:
Barbell Milt Press. 3 x 15, 12, 10 (40kg)
Dumbell Lat Raises Tri set. 3 x 7 (5kg)
Chest:
Flat Dumbell Press. 3 x 15, 12, 10 (25kg)
Dumbell Flyes. 3 x 15 (10kg)
CARDIO:
Still no cardio at the moment will wait until cut is fully healed over and stitches are gone before returning to cardio.
The area where they cut me open is healing up well looking to do some light training at home tonight, nothing crazy just looking to get a decent pump.
MEAL 1:
1 whole egg
5 egg whites
1 can of tuna
2 slices of wholemeal toast.
MEAL 2:
2 Chicken breast fillets
2 slices of wholmeal bread.
1 tsp Light Mayo
MEAL 3:
1 Cup of porrige oats
300ml of semi skimmed milk
MEAL 4:
Sweet and Sour Chicken (Roughly 2 Chicken Breasts, chopped peppers, pinapple, red onion, tomato and carrot)
100g Brown Rice.
MACROS:
Protein: 207g, 52%
Carbs: 143g, 32%
Fats: 29g, 16%
HOME WORKOUT:
AM: upon waking. 25 squats, 25 pushups and 25 crunches.
Shoulders:
Barbell Milt Press. 3 x 15, 12, 10 (40kg)
Dumbell Lat Raises Tri set. 3 x 7 (5kg)
Chest:
Flat Dumbell Press. 3 x 15, 12, 10 (25kg)
Dumbell Flyes. 3 x 15 (10kg)
CARDIO:
Still no cardio at the moment will wait until cut is fully healed over and stitches are gone before returning to cardio.
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Drako
New member
Wednesday 16th July.
MEAL 1
3 Egg whites 1/2 yolk.
1/2 Can of tuna.
1 Slice of wholmeal toast.
MEAL 2
3 Egg whites 1/2 yolk.
1/2 Can of tuna.
1 Slice of wholmeal toast.
MEAL 3
2 Chicken breasts.
1 Serving of Mix veg.
1 Serving of baby potatos.
MEAL 4
1 Chicken Breast.
MEAL 5
Protein shake.
Creatine.
Glutamine.
Semi skimmed milk.
MEAL 6
2 Pieces of breaded Haddock.
1 Serving of Mix Veg.
WORKOUT:
Inc Bench Press. 4 x 10
Seated Row. 4 x 10
DB Shoulder Press. 4 x 10
Leg Press. 4 x 10
Tricep Press. 4 x 15
Seated Hammer Curls. 4 x 15
Standing Calve Raise. 4 x 15
MEAL 1
3 Egg whites 1/2 yolk.
1/2 Can of tuna.
1 Slice of wholmeal toast.
MEAL 2
3 Egg whites 1/2 yolk.
1/2 Can of tuna.
1 Slice of wholmeal toast.
MEAL 3
2 Chicken breasts.
1 Serving of Mix veg.
1 Serving of baby potatos.
MEAL 4
1 Chicken Breast.
MEAL 5
Protein shake.
Creatine.
Glutamine.
Semi skimmed milk.
MEAL 6
2 Pieces of breaded Haddock.
1 Serving of Mix Veg.
WORKOUT:
Inc Bench Press. 4 x 10
Seated Row. 4 x 10
DB Shoulder Press. 4 x 10
Leg Press. 4 x 10
Tricep Press. 4 x 15
Seated Hammer Curls. 4 x 15
Standing Calve Raise. 4 x 15
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Drako
New member
Monday 28th July.
AM:
25 Squats.
25 Push Ups.
MEAL 1:
3 Egg Whites.
1/2 Yolk.
1 Slice of Wholemeal toast.
1/2 can tuna
MEAL 2:
3 Egg Whites.
1/2 Yolk.
1 Slice of Wholemeal toast.
1/2 can of tuna
MEAL 3:
2 Chicken Breasts.
1 serving of mix veg.
1 serving of wholewheat pasta.
MEAL 4: PW
1 Chicken Breast.
MEAL 5:
2 Breaded Haddock.
1 serving of Mix Veg.
WORKOUT:
Flat Bench Press. 3 x 10 (70kg, 80kg)
Inc Dumbell Flyes. 3 x 12 (15kg)
Front Pulldown. 3 x 10 (195lbs)
Barbell Row. 3 x 10 (40kg)
Dumbell Press. 3 x 10 (25kg)
Dumbell Lat Raise. 3 x 15 (10kg)
Barbell Shrugs. 3 x 15 (50kg)
CARDIO:
15 TREADMILL
AM:
25 Squats.
25 Push Ups.
MEAL 1:
3 Egg Whites.
1/2 Yolk.
1 Slice of Wholemeal toast.
1/2 can tuna
MEAL 2:
3 Egg Whites.
1/2 Yolk.
1 Slice of Wholemeal toast.
1/2 can of tuna
MEAL 3:
2 Chicken Breasts.
1 serving of mix veg.
1 serving of wholewheat pasta.
MEAL 4: PW
1 Chicken Breast.
MEAL 5:
2 Breaded Haddock.
1 serving of Mix Veg.
WORKOUT:
Flat Bench Press. 3 x 10 (70kg, 80kg)
Inc Dumbell Flyes. 3 x 12 (15kg)
Front Pulldown. 3 x 10 (195lbs)
Barbell Row. 3 x 10 (40kg)
Dumbell Press. 3 x 10 (25kg)
Dumbell Lat Raise. 3 x 15 (10kg)
Barbell Shrugs. 3 x 15 (50kg)
CARDIO:
15 TREADMILL
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Drako
New member
Tuesday 29th July.
AM:
20 Squats.
25 Push Ups.
MEAL 1:
3 Egg Whites.
1/2 Yolk.
1 Slice of Wholemeal toast.
1/2 can of tuna
MEAL 2:
3 Egg Whites.
1/2 Yolk.
1 Slice of Wholemeal toast.
1/2 can of tuna
MEAL 3:
2 Chicken Breasts.
1 serving of chopped veg.
1 serving of brown rice.
MEAL 4: PW
1 Protein shake with creatine, Glutamine.
MEAL 5:
2 Breaded Chicken.
1 serving of Mix Veg.
WORKOUT:
Squat. 3 x 10 (80kg, 100kg)
Romanian Deadlift 3 x 10-8-6. (120kg)
Standing Calve Raise 3 x 15-10 (60kg)
CARDIO:
2hrs MMA Training.
AM:
20 Squats.
25 Push Ups.
MEAL 1:
3 Egg Whites.
1/2 Yolk.
1 Slice of Wholemeal toast.
1/2 can of tuna
MEAL 2:
3 Egg Whites.
1/2 Yolk.
1 Slice of Wholemeal toast.
1/2 can of tuna
MEAL 3:
2 Chicken Breasts.
1 serving of chopped veg.
1 serving of brown rice.
MEAL 4: PW
1 Protein shake with creatine, Glutamine.
MEAL 5:
2 Breaded Chicken.
1 serving of Mix Veg.
WORKOUT:
Squat. 3 x 10 (80kg, 100kg)
Romanian Deadlift 3 x 10-8-6. (120kg)
Standing Calve Raise 3 x 15-10 (60kg)
CARDIO:
2hrs MMA Training.
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