18/06/23
Breakfast I: 8:30
92g seed bread
10g butter
40g 30% cheese
Breakfast II: 9:15
95g apple
Lunch: 14:30
150g chicken breast
50g rice (raw)
100g peas
50g apple
5g sunflower oil
5g sesame seeds
Snack: 16:15
125g yoghurt, plain
50g apple
50g nectarine
10g chocolate
Training: 17:00-18:30
Steps: 5min 55 per min
Stretching: 15 min
Legpress each leg on its own: 3x8 per leg 20,30,40kg
Legpress: 20x 60kg
Military press: 4x8 10,15,15,15kg
Goblet squat: 5x6 5,10,10,10,5kg
Lat pulldown: 3x10 35,35,35kg
Barbell row: 4x8 15,20,20,20kg
Weighted leg expansions: 3x12 50,55,60kg
Shoulder press: 3x10 7,5,5kg
Dinner: 19:30
160g fish fingers
100g cucumber
80g seed bread
5g sunflower oil
50g nectarine
After dinner drink: 20:15
Citronade 330ml 108kcal
2 Likes
19/06/23
Breakfast: 8:40
130g greek yogurt
100g nectarine
10g chocolate
70g seed bread
Drink: 12:15
Coca Cola zero 500ml, 2kcal
Lunch: 12:30
120g gnocchi
100g cucumber
50g apple
150g fish fingers
5g sunflower oil
Snack: 16:00
Protein drink, 178kcal, 25g protein
50g apple
Dinner: 19:00
130g gnocchi
65g 30% cheese
100g peas
5g rapeseed oil
50g apple
After dinner drink: 20:00
Citronade 108kcal, 330ml
22:45
Hibiscus ice tea without sugar, 250ml
1 Like
20/06/23
Breakfast: 8:30
90g seed bread
10g butter
45g 30% cheese
100g apple
Lunch: 12:30
70g gnocchi
30g seed bread
100g peas
30g chorizo
100g pork loin
50g cherries
Snack 16:00
Protein drink 15g protein
50g apple
Dinner: 19:45
200g zucchini
120g gnocchi
90g pork loin
40g cheese
5g oil rapeseed
1 Like
21/06/23
Breakfast: 8:20
40g 30% cheese
150g Greek yogurt
10g chocolate
100g cherries
Lunch: 12:35
140g ground beef
5g rapeseed oil
80g Arabian bread
100g orange melon 
Snack: 16:10
Protein drink, 178kcal, 25g protein
40g cheese 30%
50g orange melon
Training: 18:45
Steps 5 mins
Peckdeck 3x15 15,20,25kg
Bench-press 5x8 20,25,20,20,20kg
Rowing: 4x10 35,40,45,50kg
Zapažovánàs činkami: 3x12 3,3,3kg
FrancouzskĂ˝ tlak vleĹľe: 4x8 10,15,10,10kg
Biceps curl: 4x8 10,10,10,10kg
Legpress 3x20 50,60,70kg + 100x30kg
Dinner: 20:20
64g Arabian bread
200g cucumber
40g cheese 30%
30g ham
12 g butter
1 Like
22/06/23
Breakfast: 9:15
150g greek yogurt
10g chocolate
50g orange melon
Lunch:12:10
80g bread
30g cheese
50g ham
100g tomatoes
5g butter
Snack: 16:25
50g cheese
50g nectarine
25g cereal cookie with chocolate
Dinner: 19:30
100g salmon
100g black rice
100g edamame, mango and avocado salad
330ml lemonade 100kcal
Drink: 21:40
1.25cl beer
1 Like
23/06/23
Breakfast: 7:50
140g greek yogurt
70g nectarine
50g cereal cookie
Lunch: 13:30
80g Arabian bread
25g cereal cookie
100g nectarine
70g cheese
5g butter
Training: 16:00
Steps 5 mins
Pull down: 5x10 30,35,40,40,40kg
Deadlift 5x8 40,45,45,45,40kg
Tlaky na rovné lavici: 4x10 6,6,6,6kg
Rozpažky na šikmé lavici: 3x10 3,2,2kg
Upazovani s JÄŚ: 4x8 2,2,2,2kg
Split squat: 4x12 10,10,10,10kg
Snack+Dinner: 20:30
1 Like
24/06/23
Breakfast: 8:30
Croissant 60g
100g apple
Lunch: 15:30
110g scrambled eggs
2 pancakes
30g bacon
150g tomatoes
Latte
Dinner:
100g gnocchi
150g chicken breast
5 g oil
100g apple
1 Like
25/6/23
Breakfast: 9:30
150g greek yogurt
100g apple
Lunch: 14:30
Bread: 100g
Roast beef: 110g
Veggie: 100g
Olive oil…
Dinner: 20:00
120g chicken meat
100g apple
35g mozzarela
100g bread
1 Like
26/06/23
Breakfast: 9:00
Protein shake
40g cheese
Lunch: 14:30
60g noodles
80g leek
120g chicken breast
Drink:20:00
Lemonade
Chips:
Dinner: 22:00
50g pasta
100g tomato paste without sugar
120g beef meatballs
1 Like
27/06/23
Breakfast: 9:00
Protein shake
40g cheese
Michellin dinner:
Add pics
1 Like
28/06/23
Breakfast: 9:00
Lemon cake
100g apple
Lunch: 13:30
120g fish
100g cucumber
10g oil
Dinner:
2 Likes
29/06/23
Breakfast: 8:00
150g greek yogurth
100g nectarine
Lunch: 13:00
120g fish
10g oil
100g nectarine
60g Arabic bread
Dinner: 20:00
Sausage + fries
gin and tonic
2 slices of cheese
2 slices of smoked salmon
1/2 cup salad
2 tomatoes
3 nacho chips
4 slices of salami
Dinner:
SvĂÄŤková sauce
100g beef
2 dumplings
1 glass Kofola
1 slice of strawberry 
cake
Snack:00:00
Bit of peas
1 Like
8/8/23
Breakfast 11:30
120g tuna
2 slices of rice bread
Snack: 13:45
Protein shake
Lunch: 16:00
150g chicken breast
120g rice, measured cooked
1 Like
9/8/23
Breakfast: 10:00
120g tuna
2 slices of rice bread
Snack: 11:45
Protein shake
Processing: IMG_20230809_122545.jpg…
Lunch: 15:15
150g chicken
Zucchini
1 potato
Snack: 19:00
150g chicken
80g rice (cooked)
Dinner: 21:00
100g ham
1 Like
10/8/23
Breakfast: 13:45
Protein shake
Lunch: 15:30
Chicken with rice and yogurt sauce
Snack18:00
Protein shake
Dinner: 21:30
Banana protein shake
1 Like
Breakfast:
100g yogurt
30g protein
Lunch:
150g fish
70g rice noodles
Veggies
Snack:
Protein pudding
Dinner:
100g tuna
125g cottage cheese
1 Like
