Thread: The long and winding road to 10%

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)

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!!!

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)

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)