Thread: Tom's first journal

Originally Posted by Tom_B

FINALLY found a pic of the "hack squat machine" it's actually called the "Squat mahcine"

http://www.muellercenter.rpi.edu/Equ...at-machine.jpg

I have no idea what that machine is/does. My gym dosent have it. The ones Emma pointed out are the hack squat machine and my gym has one of those.

Originally Posted by BulkMeUp

I have no idea what that machine is/does. My gym dosent have it. The ones Emma pointed out are the hack squat machine and my gym has one of those.

lol ya I've never read about this machine here .. anyways it's called the squat machine.

You see those two huge balck pads? Well you put those on your shoulders , unlock the saftey and then just do a regular squat going down ... it basically just like doing a squat but without the BB.

Yup. Got called down and he was fgoing on about my attendance and how I've missed over 15 days in two of my subjects so he could expell me right then and there. Asking me why I'm always late / not there etc. It's FUCKING retarded. I missed MORE classes last term and this was NEVER an issue , my friends miss more school then me and they just skip. Ugh .. he apparently jsut does this to random people .. didn't get the luck of the draw I guess. My mom's going in on Mon. morning to yell at them all. They didn't even call my parents telling them I might be expelled .. ugh it was so messed up.

Training -Shoulders + ABs + cardio
Arnold Press - *15lbs* 1x12, *25lbs* 1x9 3/4 , 1x5 1/2 (got a headache here) 1x4 3/4
Clean and Sweep - *55lbs* 1x13 1/2 , 1x7 1/2 (felt like puking a little) , 1x2 *droped bar for a second to scratch my nose* + 6 1/2
Cable Delts - *13lbs* 1x17 , 1x10 1/2 , 1x7 3/4 - Strength REALLY REALLY increased on these.

My ab routine was performed like a circuit , doign 1 set of one exercise then immidently going to the next exercise for one set etc. It was a crap one though .. my arms were so tired I couldn't hold myself for some of them.
Hanging Leg Raise - 1x5 3/4 , 1x4 , 1x4 3/4 , 1x3 (horrible form)
Saxon Bends - *10lbs* 1x12 , *8lbs* 1x14 (was gonna puke here) 1x1x12
Ball Pikes - 1x12 , 1x14 (went to fast on some of the reps) 1x9 (horrible form didn't stick my but out enough)

Cardio on Steper - 15 minutes - HR ~ 150 - 175 (didn't get to 180 today ) , 5 minute cool down ~ HR - 155 - 160
GREAT workout , sore as hell. (except abs ) and the cardio killed me , espically with my legs being SO SORE! omg I thought they were gonna fall off doing that cardio. They've never been this sore. It hurts my ass just to sit down.Ahh how I LOVE split squats / glut ham raises
Diet -

Meal 1 - skim milk , whey , oats , banana , strawberries
*Post Workout* skim milk , whey , oats , banana , strawberries
Meal 2 - CC, oats , lemon juice , SF maple syrup , strawberries , egg whites , olive oil, banana (forgot walnut butter )
Meal 3 - oat flakes , barley flakes , apple , fishies , tuna , lettuce
Meal 4 - steel cut oats , chicken , broccoli , fishies , walnuts
Meal 5 - CC , walnut butter , fibre 1
Meal 6 - CC , walnuts , walnut butter , fibre 1 (I know lots of fat here but I just realized I forgot the walnut butter..)



Macros ~
Calories ~ 2714
Fat ~ 68G (8g sat)
Carbs ~ 295G (46G fibre)
Protein ~ 233G

OMFG I didn't get a chance to re-organize my diet , with me almost being expelled and all. And I also mad ethe EXACT same mistake today , forgot walnut butter from meal 2 and just realized it now while doing this up.



Water - 4 L
Additonals - green tea ,
Sleep - 7 hours

Ugh crap day. Soooo tired. Gonna have fun tomorrow , or I'll fucking shoot myself

Piccies / weight tomorrow.
Might have to take pics myself though with the dig camera ..

Originally Posted by Tom_B

Yup. Got called down and he was fgoing on about my attendance and how I've missed over 15 days in two of my subjects so he could expell me right then and there. Asking me why I'm always late / not there etc. It's FUCKING retarded. I missed MORE classes last term and this was NEVER an issue , my friends miss more school then me and they just skip. Ugh .. he apparently jsut does this to random people .. didn't get the luck of the draw I guess. My mom's going in on Mon. morning to yell at them all. They didn't even call my parents telling them I might be expelled .. ugh it was so messed up.

It is NOT retarded and they have every right to get annoyed at you. DO NOT skip class!! I am serious - it is STUPID... And 15 days!! Sheesh - what are you doing??!! I missed a total of 21 days MY ENTIRE 13 yrs at school (kindergarten through to yr 12)...

School is GOOD for you - and you should be smart enough to realise that! God - you are trying to set yourself up for your life in terms of your knowledge base. You are at an age where you should be concentrating on your studies!!! You are preparing for your up-coming college years and unless you but the hard yards in you are not going to be getting where you want to go in life.

You may not like it now (I actually enjoyed school... Yes, I am a nerd and I fully admit it, but learning about stuff is actually very cool)... but you will THANK yourself later for making the effort. It is a GOOD thing to make yourself go too because it is going to get you ready for later when you "grow up" and have to go out into the real world of work - there will be days when you will feel like not going to work but you are going to have to go regardless...

It is good to have self-discipline as this will carry over into other areas of your life and you definitely need to reconsider your priorities in terms of these things....

Tom - something has been concerning me your workouts too - you always 'feel like puking' and you always get light headed or get headaches and things like that....

You really should not be feeling like that. Sure, after a REALLY REALLY intense set (so, squats where you max out) - you can get that sick feeling and feel like passing out... But it should not be happening all the time and it certainly should not be happening when you are not doing that type of intense workout.

Are you breathing correctly? What about form - are you making sure your form is always correct? Are you forcing yourself to use weights that you are not ready for? Did the trainer comment on any of these things when you saw her a few weeks ago?

Diet -
Meal 1 - skim milk , whey , oats , banana , strawberries
*Post Workout* skim milk , whey , oats , banana , strawberries
Meal 2 - CC, oats , lemon juice , SF maple syrup , strawberries , egg whites , olive oil, banana (forgot walnut butter )
Meal 3 - oat flakes , barley flakes , apple , fishies , tuna , lettuce
Meal 4 - steel cut oats , chicken , broccoli , fishies , walnuts
Meal 5 - CC , walnut butter , fibre 1
Meal 6 - CC , walnuts , walnut butter , fibre 1 (I know lots of fat here but I just realized I forgot the walnut butter..)

Macros ~
Calories ~ 2714
Fat ~ 68G (8g sat)
Carbs ~ 295G (46G fibre)
Protein ~ 233G

OMFG I didn't get a chance to re-organize my diet , with me almost being expelled and all.

Tom - just cause you are actually giving this 'bulking' thing a good go, if you give me the measurements you are currently using for your meals + you give me an idea of the types of things you need/want or would be willing to eat, then I can re-work it for you to fit the new ratio...



ps: Hope you do enjoy tomorrow - and piccies would be good too! YAY!

Originally Posted by Emma-Leigh

It is NOT retarded and they have every right to get annoyed at you. DO NOT skip class!! I am serious - it is STUPID...

Bump on this. This is something we discussed a few times already. You must focus on your studies. I know you said that you are doing well. But if attendance is going to be an issue, then you need to work at that as well.

Soon you will be going to university (as you said you would like to). Studies are not going to get easier. You will have to do a lot more depending on what you want to do. Remember this: If the studies/course is easy, it is very likely that the job it will get you is not a well paying one, unless you have a real aptitude for that subject. The level of education required for a Doctor is not the same as that of a store clerk, is it?

Diet and Exercise is a lifelong project. But your studies are first priority. After which your job will be first priority. Diet and exercise will always be a second priority (unless you are involved in that field, which not everyone on this site is). So get your priorities right, Mister!

Are you really puking after an exercise or just saying that coz it is an intense wo? I never have puked or felt like it during a wo. Are you having your pre wo meal adequately in advance of your wo?

I have my diet on an excel spreadsheet. If you like, pm me your email address and i shall send it to you. You can simply change the food names, cals and macros and it will calc the totals and percentage for you. I have also set it up to calc how much protein and fats per lb of lbm .. etc. Let me know if you want it.

First weigh in this morning - 135.5lbs
I knew that wasn't right so I re-weighed myself and I"m still at 137.5lbs. Haven't gained anything in weeks. Should I re-work my macros and leave it for another week? or increase cals to 2900 - 3000?

P.S. I got pics from the dig camera .. but I CAN'T UPLOAD THEM! I've spent the last hour trying to upload them but I can't .. it always says their to large no matter what file format I save it in.

finally figured out hwo to kinda get them up .. there a little screwed.
I started doing this at 8:50pm .. it's now 10:56pm UGH!

you gotta click it then zoom in

sorry for it being blurry but these were taken later in the day after I ate lots of muffins and the battery was running low ..
Because of battery dead I couldn't get leg pics up .. but I'll do that later in the week.

Here some pics of me like you wanted

Although .. there a little distorded and blocky and I looked doped up and the lighting makes my hair look darker ..
But I'll try and get better ones as I think I know what I did wrong with the camera ..

About the school thing .. no it is ridicolous.
In the school rules it says that once a student misses ONE class unexcused the teacher is to call home. After the teacher has called home at a MINIMUM of 3 times they are then ALLOWED to complain to the principal. AFTER that if the unexcused absences reaches 12 (not 15 like he told me) they are allowed to kick me out.
They did NONE of that. They didn't follow the school rules. You wanna know why? cause NONE of my teachers have a problem with my absences , I get the work I missed , I get my friends to explain etc. I make high 80's , there isn't a problem. I take school very seriously. What's even more stupid is that they for some reason don't inforce this rule enough for it to happen to all the fucking druggies that skip class jsut for the hell of it. Not cause of the gym (which is currently more important to me , as I'm sure if I didn't start this up I would probably be in a hospital again with a failing heart again. I haven't had chest pains in over 2 months now , and my bones are starting to repair themselves - becuase of weight lifting and to me right now my health is more important than school. So I'm gonna be 10 minutes late for class if it's between that and my health) , not cause of illness. Not cuase of doctor appointments that brings back horrible memories so I go home and have to stop myself from crying. No they skip to have a smoke. To go the mall. whatever the fuck they want. But of course the school dosen't enforce it on them , no even though they have more absences. What they do is get bored one day and decide to look at random peoples attendance to have some fun. It's not a school it's a fucking prison.

Also I'm not sure about feeling sick / heaches. I mostly get the headaches for really heavy lifts (got them this morning while doing stomach vaccums as well - right in the lower right part of the back of my head) and same with feeling sick. I've never acttually been sick .. I threw up a little after a cardio session but VERY small , and one time during a leg day it came up a littl ebut I swallowed it back down.

Thanks for offering the thign to me adrian , but right now I jsut use fitday does the job lol thanks thought I appreicate it.

Thanks for offering to do this for me Emma , omg I need it LOL.
Umm .. not sure if you want ot increase cals or not as where I haven't gained anything in 2 weeks , stuck at 137.5lbs right now.

Tues / thurs / fri
Meal 1 - 1 scoop of whey (110 cals , 2fat , 2 carbs , 23protein)
1 cup of skim milk
1/2 a cup of oats
25G of banana
70G of strawberries
Totals - 436 cals
6G fat
61G carbs
38G protein

*post workout*
1 scoop of whey (110 cals , 2fat , 2 carbs , 23protein)
1 cup of skim milk
2/3 a cup of oats
25G of banana
70G of strawberries
Totals - 475 cals
6G fat
68G of Carbs
39G of Protein

Meal 2 - 6 egg whites
40G of rolled oats
1/3 a cup of CC
lemon juice
25G banana
70G strawberries
1 1/2 Teaspoons of olive oil
1/2 a TBSP of walnut butter
totals - 442 cals
15G fat
45G carbs
34G Protein

Also for this meal I can eat some barley / rye flakes / oat flakes / dried fruit / SF maple syrup / whey / CC / walnut butter as soon as that health store calls saying they got my stuff in ..

Meal 3 - 1 can of tuna
1 med. apple
lettuce
4 fishies
30g of oat flakes
10g of barley flakes
Totals - 380 cals
8G fat
45G carbs
32G protein

The barley to oat flakes macro is like that cause i'm runnin gout of barley flakes ..

Meal 4 - 35G of steel cut oats
1 TBSP of walnut butter
100g of chicken
broccoli
3 fishies
totals - 446 cals
19G fat
26g Carbs
39G Protien

Meal 5 -
3/4 a cup of CC
1 TBSP of walnut butter
1/4 a cup of fibre 1
totals - 291 cals
10G fat
25G carbs
26G protein

Meal 6
1/2 a cup of CC
15g of walnuts
1/4 a cup of fibre 1
totals - 246 cals
10G fat
22G carbs
18G protein


Daily Total - 2714 calories
Fat ~ 68G (8G sat)
Carbs ~ 295G (46G fibre)
Protein ~ 233G

Mon / Sun / Wed -

Only difference is that meal 3 is replaces with this and I eat it for breakfast
~30g of oat flakes
~10G barley flakes
~1/2 a cup of skim milk
~ 1/2 a scoop of whey
~ 3 fishies
I eat this at 7:30am
Then right before school at 8:30am I eat
~1/2 a cup of CC
~ 1 TBSP of almond butter

Changes daily macros slightly ..

Most pics seems to have gotten a bit distorted . But from what i can see, your back seems to be comming along quite nicely as well as your chest.

And thats the infamous hair that has been the cause of a lot of drama!

Originally Posted by Tom_B

finally figured out hwo to kinda get them up ..

WOW - I don't know what pictures Adrian is looking at but I certainly see a difference (although they are a little distorted)...

In your back pic you can see your shoulders are really coming up nicely (you can see some of the heads of the delts) and your lats are developing too. Your back has more width than it did before. Your arms are also markedly better - I can definitely see much more bicep than before! Chest is looking GREAT & you are starting to get some pec seperation (so damn easy for a guy ). I'd say your BF% may have come down a little too.... Now we just need good leggie piccies!

Oh - and I love the hair!! You're a cutie too! You are going to have some very disappointed girls after you one day!!


Overall - I can see a huge, huge improvement!! :ekk: Damn you and your male teenager ability to improve - You are going to overtake me soon!

Originally Posted by Tom_B

Thanks for offering to do this for me Emma , omg I need it LOL.
Umm .. not sure if you want ot increase cals or not as where I haven't gained anything in 2 weeks , stuck at 137.5lbs right now.

Right - give me a few days and I will get to work!

Originally Posted by BulkMeUp

Most pics seems to have gotten a bit distorted . But from what i can see, your back seems to be comming along quite nicely as well as your chest.

Thanks Adrian
You have NO IDEA how pissed off I was about the pics omg .. the stuff I did to try and make it smaller .. I tried EVERY file format , I tried compressing and ziping it , I tried e-mailing , you name it I tried it. I finally had to change all teh pics to a certain file format , use the paint program , select all the pic then shrink it from like 2500x3000 pixels to like 200x300 pixels (or something like that) and of course paint dosen't center it , so I did my best to center it... but it might be better next time as I now know that the dig camera has a setting so I can change the pic size LOL

Originally Posted by BulkMeUp

And thats the infamous hair that has been the cause of a lot of drama!

... ya ... Jaim has wanted a face pic of me for a while now and since I can't send it through a PM (tried a LONG time ago) I fianally decided screw it you guys don't care about how I look so I jsut posted it.

Originally Posted by Emma-Leigh

WOW - I don't know what pictures Adrian is looking at but I certainly see a difference (although they are a little distorted)...

ya hopefully they won't be so distorted next time.

Originally Posted by Emma-Leigh

In your back pic you can see your shoulders are really coming up nicely (you can see some of the heads of the delts) and your lats are developing too. Your back has more width than it did before. Your arms are also markedly better - I can definitely see much more bicep than before! Chest is looking GREAT & you are starting to get some pec seperation (so damn easy for a guy ). I'd say your BF% may have come down a little too.... Now we just need good leggie piccies!

Thanks Emma I'm really happy with my progress so far. When my friend Dan saw my pics when I was puttine them up he said - "Holy crap man , your built!" even though I'm not LOL but it still made me feel good. And holy crap on Sat. I have never felt so lean! (it was probably all the caffine in the 4 cups of coffee and the L caramell Latte Bene ) I was jsut so comfortable in my own skin , I could care less people were seeing my stomach , it was unbeleivable how great I felt.

Originally Posted by Emma-Leigh

Oh - and I love the hair!! You're a cutie too! You are going to have some very disappointed girls after you one day!!

LOL thanks alot Emma

Originally Posted by Emma-Leigh

Overall - I can see a huge, huge improvement!! :ekk: Damn you and your male teenager ability to improve - You are going to overtake me soon!

Me overtake you?! highly doubt that all you've posted so far is a back pic , and from that alone you can tell you look great!

Originally Posted by Emma-Leigh

Right - give me a few days and I will get to work!

Thank you so much Emma!

O ya I forgot to mention that really my only meal that is limited as to what I can eat is Meal 2 (the one I bring to school) Needs to be portable and not microwavable .. but everything else can be changed / added new food / taken away food. Me and You have a pretty similar taste so you'd know if I'd like something or not .. which reminds me I have yet to look for some form of chocolate I can mix with walnut butter / CC / Sf maple syrup .. I think I saw cocoa powder at the store one time with like 17 cals per TBSP.

Training -Off .. although I was walking around a mall for 7 hours ..

Diet -

Meal 1 - 3 scoops of this new whey powder dad bought , 4 fishies ~ 300 cals
Meal 2 - 1 chocolate chip muffin , 1 boston cream doghnut ~ 750 cals (didn't have oatbran muffins )
Meal 3 - 1 L caramel Lattee Bene , 1 chocolate chip muffin ~ 500 cals
Meal 4 - 3 sccops of new whey , 3 fishies ~ 300 cals
Meal 5 - 1 L fries , 1 L mozza sticks at Bambinos, atkins ketchup, 1 piece of pizza ~ 800 - 900 cals
Meal 6 - 1/4 a cup of CC , 4 fishies ~ 100 cals

+ around 100 cals from 1 piece of a cinnamon pretzel , 2 weird candies , 2 sips of this mixed fruit drink , all the milk in my coffee .. wow never mind probably an extra 200 cals LOL

Estimated Cals ~ 2850 - 2950


Water - 4 L
Additonals - 4 cups of coffee with 50ml of skim milk in each.
Sleep - 9 hours


Fun day
Went out to Moncton mall with Diane and her mother and grandmother from 12am to 7:00Pm LOL - It was fun.
Umm then I got home and Mike and Dan and Diane and Me were suppos to go see the Ring Two (The Ring is my favorite movie) but Dan invited a whole bunch of other people that I KNOW would be REALLY REALLY loud and I wouldn't be able to enjoy the movie , and Diane felt the same way , so we didn't go , cause I am gonna enjoy that movie damnit! So they got home and I was right everyone wouldn't shut - up , so I'm glad a didn't go , then we ordered from Bambinos and I haven't ate Mozza sticks since I was 10 years old .. I ordered them everyday , so it was a nice treat for myself. And I love there fries , there not greasy and make me feel sick , there quit light on my stomach. And I stole a piece of Pizza from Dan. Umm then I played some games until 4:30am drinking LOTS of coffee while Dan slept ROFL

Training -Back + BI
Seated Cable row - *50lbs* 1x12 , *100lbs* 1x9 got a little headache here , *110lbs* 1x5 + 1/2 , *100lbs* 1x5 + 1 chest , 1x4 + 1 cheat
Wide Grip Lat Pulldown - *80lbs* 9 + 2 cheat , 1x6 + 3 cheats
Narrow Grip Lat Pulldown - *0lbs* 1x13 + 1 cheat , *90lbs* 1x6 + 1 cheat , 1x5 + 1 cheat held for 5 seconds)
Deadlift (none to failure - form and MM is getting really good - *95lbs* 1x20 , 1x15 , 1x10
Hyperextensions - Did all of these REALLY REALLY REALLY slow , and held each one for about an extra 1 - 2 secs. - *5lbs* 1x14 lower back was burning so bad here , 1x9 , 1x7 + 3/4 last set was kinda bad as I was burnt out.
Barbell Curl - *55lbs* 1x5 + 1/4 hurt wrist , *50lbs* 1x6 + 1/4 , 1x3 1/4
Hammer Curls - *25lbs* 1x5 1/2R , 1x5L *REST* 1x4 1/2R , 1x3 1/2L *rest 30 secs* 1x1 1/2 L - held

Good workout .. felt like I might have been able to go heavier if I hadn't already been DRAINED before getting to the gym from work ... I coudln't stop running at work , it was SOOO FRIGGIN BUSY! So I was already wiped .. that's why I hate working out at night compared to morning.

Diet -

Meal 1 - barley flakes , oats flakes , skim milk , CC , whey , fishies , SF maple syrup , walnut butter
Meal 2 - CC , walnut butter , fibre 1
Meal 3 - orange sweet potato (running out of barley / oat flakes ) , tuna , vinnegar , apple , fishies
Meal 4 - (pre workout) - strawberries , banana , whey , skim milk , oats
* Post workout* - strawberries , banana , whey , skim milk , oats
Meal 5 - Egg whites , rolled oats , lemon juice , CC , SF maple syrup , banana , strawberries , olive oil , walnut butter
Meal 6 - CC , walnuts , fibre 1

Macros ~
Calories ~ 2721
Fat ~ 70G (8G sat)
Carbs ~ 312G (48G fibre)
Protein ~ 218G


Water - 4 L
Additonals - green tea , crystal light packet ,cinnamon , stevia
Sleep - 7 hours


Really Really busy day - didn't get a chance for leg pics tomorrow maybe.
Work was insane --- I mean insane the orders just wouldn't stop ... we kept running out of everything.
Umm then I made LOTS of walnut butter (almost 500G worth) .. but when I was suppos to light roast them .. well I burnt them a little so I don't know how it's gonna taste .. school tomorrow ... mom's going in to see the principal .. ahh it's gonna be interesting.

Tom - rought diet I have working at the moment comes out to:
2968 cal
378g carbs (65g fibre)/ 50%
231g protein/ 31%
69g fat (11g sat)/ 20%

Assuming your BF% is ~15% (therefore lean mass is ~ 117) this is roughly -
378g total carbs (3.2 x lean mass)
313g net carbs (2.7 x lean mass)
231g protein (1.97 x lean mass)
69g fat (0.6 x lean mass)

The protein is high because your carb sources have a lot of protein in them - but your complete protein is very reasonable for your weight.

I have kept the foods very similar to what you have now - so you can use substitutions where you want.

If you like those ratio's tell me and I will post the diet up...

Originally Posted by Emma-Leigh

Tom - rought diet I have working at the moment comes out to:
2968 cal
378g carbs (65g fibre)/ 50%
231g protein/ 31%
69g fat (11g sat)/ 20%

Assuming your BF% is ~15% (therefore lean mass is ~ 117) this is roughly -
378g total carbs (3.2 x lean mass)
313g net carbs (2.7 x lean mass)
231g protein (1.97 x lean mass)
69g fat (0.6 x lean mass)

The protein is high because your carb sources have a lot of protein in them - but your complete protein is very reasonable for your weight.

I have kept the foods very similar to what you have now - so you can use substitutions where you want.

If you like those ratio's tell me and I will post the diet up...

Yup macros look great Emma - I'm still at disbelief .. 3k calories , o well all that means to me , is more yummy carbs , bring the food on

Originally Posted by Tom_B

Yup macros look great Emma - I'm still at disbelief .. 3k calories , o well all that means to me , is more yummy carbs , bring the food on

Ok - give me a few minutes and I'll get it all tabulated (it is in my nutridiary.com site memory at the moment)...

Rough basic diet for tom:

Meal 1: 480 cals, 69g carbs (9g Fibre), 41g protein, 6g fat (1 sat)
0.66 cups (54g) rolled oats
0.5 (60g) med banana
0.5 cups (85g) strawberry halves
1 cup (245ml) skim milk
1 scoop (28g) whey

PWO: 480 cals, 69g carbs (9g Fibre), 41g protein, 6g fat (1 sat)
0.66 cups (54g) rolled oats
0.5 (60g) med banana
0.5 cups (85g) strawberry halves
1 cup (245ml) skim milk
1 scoop (28g) whey

Meal 2: 505 cals, 68g carbs (12g fibre), 34g protein, 12g fat (2 sat)
1 cup (80g) rolled oats
1 cup (144g) whole strawberries
0.33 cups (75g) 1% cottage cheese
3 large egg whites
8g walnuts/walnut butter

Meal 3: 499 cals, 70g carbs (14g fibre), 37g protein, 9g fat (1 sat)
80g whole oats (or scotch oats)
85g canned light tuna in springwater (drained)
0.5 (70g) med apple
120g of celery (3 large stalks)
0.5 tbs (6g) ground flaxseeds (mixed through oats!)

Meal 4: 453 cals, 62g carbs (12g fibre), 36g protein, 8g fat (2 sat)
70g whole oats (or scotch)
70g cooked lean chicken breast (no skin)
0.5 (70g) med apple
1 cup chopped broccoli

Meal 5: 315 cals, 27g carbs (4g fibre), 22g protein, 14g fat (2 sat)
0.33 cups (28g) rolled barley
0.66 cups (150g) 1% cottage cheese
0.5 oz (14g) walnuts/walnut butter
3 x fish oil capsules

Meal 6: 236 cals, 13g carbs (5g fibre), 20g protein, 14g fat (2 sat)
0.3 cups fiber 1
0.66 cups (150g) 1% cottage cheese
0.5 oz (14g) walnuts/walnut butter
3 x fish oil capsules

TOTALS
Calories: 2970
carbs: 379g total (50%) with 66g fibre
protein: 232g (30%)
fat: 69g total (20%) with 12g saturated


All the grains are measured raw/dry whilst the fish/chicken is measured cooked.

On top of this you can feel free to add things like herbs/spices and low calories flavours (lemon juice, lime juice, vinegar, black pepper, sugar-free syrups, a little cocoa powder etc etc) as their overall impact will be minimal.

Tell me what you think/if you can use it or what you want changed and I will see what I can do...

Originally Posted by Tom_B

Thanks Adrian
You have NO IDEA how pissed off I was about the pics omg .. the stuff I did to try and make it smaller ..

Yes, it can get very frustrating. Remember when you reduce the size(in Paint), you need to do the height and width equally. So,for example, if the pic is 620X480 pixels. Then you should not reduce it to 300x300. This will distort the pic. You should reduce it to something like 320X180 (minus 300pixels from EACH side). This will reduce it evenly. Else i hope the setting on the cam works for you.

Originally Posted by Tom_B

... ya ... Jaim has wanted a face pic of me for a while now and since I can't send it through a PM (tried a LONG time ago) I fianally decided screw it you guys don't care about how I look so I jsut posted it.

You look very cute and the hair is great. I know how much work long hair can be. A few yeard ago i had hair in a pony tail down to the middle of my shoulder blades. Too much work. Not to mention sooo hot and uncomfortable during summer and wo's. Eventually got rid of it.

Originally Posted by Emma-Leigh

Rough basic diet for tom:

Meal 1: 480 cals, 69g carbs (9g Fibre), 41g protein, 6g fat (1 sat)
0.66 cups (54g) rolled oats
0.5 (60g) med banana
0.5 cups (85g) strawberry halves
1 cup (245ml) skim milk
1 scoop (28g) whey

PWO: 480 cals, 69g carbs (9g Fibre), 41g protein, 6g fat (1 sat)
0.66 cups (54g) rolled oats
0.5 (60g) med banana
0.5 cups (85g) strawberry halves
1 cup (245ml) skim milk
1 scoop (28g) whey

Meal 2: 505 cals, 68g carbs (12g fibre), 34g protein, 12g fat (2 sat)
1 cup (80g) rolled oats
1 cup (144g) whole strawberries
0.33 cups (75g) 1% cottage cheese
3 large egg whites
8g walnuts/walnut butter

Meal 3: 499 cals, 70g carbs (14g fibre), 37g protein, 9g fat (1 sat)
80g whole oats (or scotch oats)
85g canned light tuna in springwater (drained)
0.5 (70g) med apple
120g of celery (3 large stalks)
0.5 tbs (6g) ground flaxseeds (mixed through oats!)

Meal 4: 453 cals, 62g carbs (12g fibre), 36g protein, 8g fat (2 sat)
70g whole oats (or scotch)
70g cooked lean chicken breast (no skin)
0.5 (70g) med apple
1 cup chopped broccoli

Meal 5: 315 cals, 27g carbs (4g fibre), 22g protein, 14g fat (2 sat)
0.33 cups (28g) rolled barley
0.66 cups (150g) 1% cottage cheese
0.5 oz (14g) walnuts/walnut butter
3 x fish oil capsules

Meal 6: 236 cals, 13g carbs (5g fibre), 20g protein, 14g fat (2 sat)
0.3 cups fiber 1
0.66 cups (150g) 1% cottage cheese
0.5 oz (14g) walnuts/walnut butter
3 x fish oil capsules

TOTALS
Calories: 2970
carbs: 379g total (50%) with 66g fibre
protein: 232g (30%)
fat: 69g total (20%) with 12g saturated


All the grains are measured raw/dry whilst the fish/chicken is measured cooked.

On top of this you can feel free to add things like herbs/spices and low calories flavours (lemon juice, lime juice, vinegar, black pepper, sugar-free syrups, a little cocoa powder etc etc) as their overall impact will be minimal.

Tell me what you think/if you can use it or what you want changed and I will see what I can do...

Thanks Emma .. umm we have some different measurments though , so I went through meal by meal and reworked according to measurments on my products. Because of it Macros changed slightly / some food was taken away / more food added. Here it is if your interested (I'll post everything in detail in case you want to see where our measurments are diff)

Meal 1 - 50G Banana (45 , 0F , 12C , 1P)
85g Strawberries (27 , 0F , 7C , 1P )
1 Scoop Whey (110 , 2F , 2C , 23P)
Rolled Oats - 55G (213 , 4F , 39C , 6P)
1 cup of skim milk (88 , 0F , 13C , 9P)
Totals - 483 cals
Fat - 6G (2 Sat)
Carbs - 72G (8G fibre)
Protein - 39G

*post workout* - Same as meal 1

Meal 2 - 144G strawberries (46 , 0F , 11C , 1P)
75G rolled oats (290 , 6F , 53C , 8P)
1/3 a cup skim milk CC (59 , 0F , 5C , 10P)
8G walnut butter (56 , 5F , 1C , 1P)
4 Egg whites (48 , 0F , 0C , 12P)
Totals - 500 cals
11G fat (1G sat)
70G carbs (9G fibre)
32G Protein

Meal 3 - 50G rolled oats (193, 4F , 35C , 5P)
1 Can Tuna (118 , 0F , 0C , 28P)
20G Flaxseed (100 , 7F , 7C , 4P)
Apple (73 , 0F , 19C , 0P)
3 Stalks Celery
Totals - 484Cals
11G fat (1G sat)
61G Carbs (13G fibre)
38G Protein
Umm ground flaxseed is just flaxseed blended right? and is oatmeal tasty cold? LOL

Meal 4 - Apple (73 , 0F , 19C , 0P)
50G Steel Cut Oats (188, 3F , 31C , 6P)
70G chicken (131 , 4F , 1C , 23P)
15G flaxseed (75 , 5F , 5C , 3P)
1 Cup of Broccoli
Totals - 466 cals
12G fat (1G sat)
56G Carbs (9G fibre)
33G Protein

Meal 5 - 25G Barley flakes (93 , 0F , 20C , 2P)
3 fishies (27, 3F , 0C , 0P)
2/3 a cup of skim milk CC (119 , 0F 9C , 20P)
14G walnut butter (98 , 9F , 3C, 2P)
Totals - 337Cals
12G fat (1G sat)
31G carbs (4G fibre)
24G protein

Meal 6 - 3 fishie (27, 3F , 0C , 0P)
1/2 a cup of skim milk CC (90 , 0F , 7C , 15P)
8G walnuts (56 , 5F , 1C , 1P)
1/4 a cup of fibre 1 (55 , 1F , 12C , 1P)
Totals - 228 cals
9G fat (0G sat)
20G Carbs (3 fibre)
17G Protein

Daily Totals -
Calories ~ 2981
Fat ~ 67G (8G sat)
Carbs ~ 382 (54G fibre)
Protein ~ 222G

Some time in the future I might get expermental and switch some oats around with some lentils for lunch , or steel cut oats with oatbran (as I've never had it before) ... and I jsut spent 2 hours doing this so I'll figure out my morning meal that I have in the morning I don't workout later LOL

Once Again Emma , Thank you so much