the_leprechaun

hey guys, i`ve finally decided to start a journal as i think it will be a good way of keeping me focused along my path to a leaner healthier me!!!
some stats first off,

STATS:
Age: 23
height: 5,11-6
weight: 203
bodyfat: around (but im only guessing) 25 - 30% but will update this with an accurate figure soon

CALORIES
im currently consuming around the 2500 calorie mark, and im going to keep this for around 2 weeks to see how i get on in terms of weight and fat loss, and then access myself from there in terms of dropping calories

Exercise Routine

Weight routine: Fullbody workout (mon-wed-fri) id still class myself as a beginner

Cardio: i cycle into work monday to friday, 5km in and 5km back, gym is on the way so on work out day i cycle to the gym and then on home, with sat and sunday rest days.

i didnt have time to list my meals and workouts for this week but have them written down so i`ll just hit you with my whole week so far!! Sorry!!

Any help from you guys would be hugely appreciated!!!!!

Thanks,
Darren

the_leprechaun

hey guys so ill start with monday:
meals are as follows. any help here would be much appreciated!!
ill list the macros here and omit them from my next posts where the meals are repeated.

Meal 1: 8.00am

Calories Protein Carbs Fat
6 egg whites 99 21 0 2
1 whole egg 77 27 3 5
.35g of oats 128 4 23 2
1 banana 109 1 28 1

Total 413 53 54 10


Meal 2: 10.30 (i know this isnt a meal i will eventually get it into a balanced meal once i have everything up and running)


1 apple 81 0 21 0
1 pear 98 1 25 1

Totals 179 1 46 1

Meal 3: 1.30


8 oz chicken breast 249 47 0 5
1 cup of lettuce 7 1 1 0
1 tomato 26 1 6 0
1 red pepper 32 1 8 0
2 slices of wholegrain 158 7 31 7
brown bread
2 spreads of butter 70 0 0 8

Totals 472 57 46 20



Meal 4 (pre-WO): 5.00

shake
2 scoops of protein 164 33 3 2
powder
.35g of oats 128 4 23 2

Totals 292 47 26 4




Meal 5: 8.00 (PWO)

8 oz chicken breast 249 47 0 5
125g white basmati 434 9 96 1
rice
Broccolli 17 2 3 0
carrotts 52 2 12 0
soy sauce 47 6 6 0

Totals 799 66 117


Overall Totals

Calories: 2155
Protein : 224
Carbs : 289
Fats : 41

i also took 4 fish oil caps (dont know what the figures are for these!!)

i also drank around 5 litres of water.




Workout:

Warm up- Cow pimps warm up routine

Sets 12 10 8 6 (weight in Kg incl Olympic Bar)

Squats Bar 60 80 100
Bent over row Bar 30 40 50
DB Press 4 30 35 45
Military Press 4 20 30 30
Lat Raises 4 12 16 16

2 sets of 15 press ups
2 sets of 15 sit ups

5km cycle into work : 30 mins
5km cycle home from work 45 mins (uphill)

the_leprechaun

Meal 1: 8.00am

Calories Protein Carbs Fat
6 egg whites 99 21 0 2
1 whole egg 77 27 3 5
.35g of oats 128 4 23 2
1 banana 109 1 28 1

Total 413 53 54 10

Meal 2: 10.30

1 apple 81 0 21 0
1 pear 98 1 25 1

Totals 179 1 46 1

Meal 3: 1.30

8 oz chicken breast 249 47 0 5
1 cup of lettuce 7 1 1 0
1 tomato 26 1 6 0
1 red pepper 32 1 8 0
2 slices of wholegrain 158 7 31 7
brown bread
2 spreads of butter 70 0 0 8

Totals 472 57 46 20


Meal 4 : 5.00

shake
2 scoops of protein 164 33 3 2
powder
.35g of oats 128 4 23 2

Totals 292 47 26 4

Meal 5: 8.00

(i just got lazy and ate what had been cooked!! lol)

Beef Stew 660 69 59 15

Overall Totals

Calories: 2021
Protein : 224
Carbs : 241
Fats : 50

i also took 4 fish oil caps (dont know what the figures are for these!!)

i also drank around 4 litres of water.

5km cycle into work : 30 mins
5km cycle home from work 1 hour (uphill) , ridiculously windy!! extremely tough!!!

the_leprechaun

Meal 1: 8.00am

Calories Protein Carbs Fat
6 egg whites 99 21 0 2
1 whole egg 77 27 3 5
.35g of oats 128 4 23 2
1 banana 109 1 28 1

Total 413 53 54 10

Meal 2: 10.30

1 apple 81 0 21 0
1 pear 98 1 25 1

Totals 179 1 46 1

Meal 3: 1.30

8 oz chicken breast 249 47 0 5
1 cup of lettuce 7 1 1 0
1 tomato 26 1 6 0
1 red pepper 32 1 8 0
2 slices of wholegrain 158 7 31 7
brown bread
2 spreads of butter 70 0 0 8

Totals 472 57 46 20


Meal 4 : 5.00

shake
2 scoops of protein 164 33 3 2
powder
.35g of oats 128 4 23 2

Totals 292 47 26 4
Meal 5: 8.00 (PWO)

3 pork chops 460 58 0 23
125g white basmati 434 9 96 1
rice
Broccolli 17 2 3 0
carrotts 52 2 12 0
soy sauce 47 6 6 0

Totals 919 76 117


Overall Totals

Calories: 2275
Protein : 234
Carbs : 289
Fats : 59

Workout:

Warm up- Cow pimps warm up routine

Sets 12 10 8 6 (weight in Kg incl Olympic Bar)

Squats Bar 60 80 100
Bent over row Bar 40 50 50
DB Press 4 35 40 55
Military Press 4 20 30 35
Lat Raises 4 12 16 16

2 sets of 15 press ups
2 sets of 15 sit ups

5km cycle into work : 30 mins
5km cycle home from work 45 mins (uphill)

the_leprechaun

Meal 1: 8.00am

Calories Protein Carbs Fat
6 egg whites 99 21 0 2
1 whole egg 77 27 3 5
.35g of oats 128 4 23 2
1 banana 109 1 28 1

Total 413 53 54 10

Meal 2: 10.30

1 apple 81 0 21 0
1 pear 98 1 25 1

Totals 179 1 46 1

Meal 3: 1.30

8 oz chicken breast 249 47 0 5
1 cup of lettuce 7 1 1 0
1 tomato 26 1 6 0
1 red pepper 32 1 8 0
2 slices of wholegrain 158 7 31 7
brown bread
2 spreads of butter 70 0 0 8

Totals 472 57 46 20


Meal 4 : 5.00

shake
2 scoops of protein 164 33 3 2
powder
.35g of oats 128 4 23 2

Totals 292 47 26 4

Meal 5: 8.00
8 oz chicken breast 249 47 0 5
125g white basmati 434 9 96 1
rice
Broccolli 17 2 3 0
carrotts 52 2 12 0
soy sauce 47 6 6 0

Totals 799 66 117


Overall Totals

Calories: 2155
Protein : 224
Carbs : 289
Fats : 41

i also took 4 fish oil caps (dont know what the figures are for these!!)

i also drank around 2 litres of water


5km cycle into work : 30 mins
5km cycle home from work 45 mins (uphill)

the_leprechaun

so i finally got it all down,
i didnt realise i was only eating 2000-2200 calories, im going to try and incorporate another shake into my 10.00am meal and that should bring me closer to the 2500 mark, unless any on else has any suggestions??

Feedback will be highly appreciated!!!
i will condense my meals down for easier reading and only list changes each day and will lish my weights in lbs to save alot of converting!!