Stibby's 12 Week Mass Journey

Training Training Logs
41

The third weights workout of week 3 was as follows:

after a warm up of bodyweight exercise i did:

DB Split Squat (total 25 reps)

1st set: 26.4’s x 5
60 secs rest
2nd set: 26.4’s x 5
60 secs rest
3rd set: 26.4’s x 6
60 secs rest
4th set: 26.4’s x 6
60 secs rest
5th set: 26.4’s x 3

Notes- These were quite hard, my legs were really sore from lunges on wednesday. They were definately more taxing than the DB squats/front squats have been over the last few weeks. I tried to perform reps as quickly as possible safely, so i dont injure my knees.

Incline DB Bench (total 25 reps)

1st set: 26.4’s x 5
60 secs rest
2nd set: 26.4’s x 4
60 secs rest
3rd set: 26.4’s x 4
60 secs rest
4th set: 26.4’s x 3
60 secs rest
5th set: 26.4’s x 3
60 secs rest
6th set: 26.4’s x 2
60 secs rest
7th set: 26.4’s x 2
60 secs rest
8th set: 26.4’s x 2

Notes- these were really hard, getting the weights up into the start position is like doing a rep, especially towards the end. I was worried about injuring my shoulder having felt pain in it during the last session, but all reps/sets were performed pain free which is good. My shoulders and triceps were fatigued a lot after these, more so than my chest. I picked a weight which was heavier than last week slightly, which may explain why it took one more set to get to 25 reps. The weight was probably right, and next week i’ll use the same again and try to reduce the number of sets it takes to get to 25 reps whilst performing reps quicker.

Wide Grip Pull Ups (25 reps)

1st set: BW plus 4.9kg x 4
60 secs rest
2nd set: BW plus 4.9kg x 3
60 secs rest
3rd set: BW x 4
60 secs rest
4th set: BW x 4
60 secs rest
5th set: BW x 3
60 secs rest
6th set: BW x 2
60 secs rest
7th set: BW x 2
60 secs rest
8th set: BW x 2
60 secs rest
9th set: BW x 1

Notes - i chose perhaps too much weight for the first 2 sets which was probably responsible for the high number of sets it took to reach 25 reps. Next week i’ll try BW plus 2.5kg and see if i can get through all sets at this load. As for today, the reps were as fast as i could lift with good form.

Lying DB tricep extensions (25 reps)

1st set: 13.5’s x 5
30 secs rest
2nd set: 13.5’s x 3
30 secs rest
3rd set: 13.5’s x 3
30 secs rest
4th set: 13.5’s x 3
30 secs rest
5th set: 13.5’s x 2
30 secs rest
6th set: 11’s x 5
30 secs rest
7th set: 11’s x 4

Notes - these were really hard, 13.5’s are really heavy for me for this exercise. I had to change down to 11’s for the last couple sets as i was coming close to failure for 13.5’s. Still, i made a progression on last week, with strength increasing somewhat. Next week i’ll use 13.5’s again and try progress again, using it throughout all the sets.

1 leg calf raises (25 reps)

1st set: 28.7kg x 5
30 secs rest
2nd set: 28.7kg x 6
30 secs rest
3rd set: 28.7kg x 5
30 secs rest
4th set: 28.7kg x 5
30 secs rest
5th set: 28.7kg x 4

Notes - These were harder than last week, with the heavier load. The reps were performed slower though, with right leg technique not being as solid as the left. I’ll use the same weight again next week as with the other exercises and try to progress again.

Total session time: 53 mins.

Overall the session was good, i was sweating at the end a bit. I had no problems with my right shoulder which was good. I was really sore at the start of the session in my lower body, which was probably due to finally stressing my lower body significantly on wednesday, having changed to DB lunges. At the end though, my theory of exercise being the best cure for relieving soreness ( a similar session repeated a couple days after) seems to have been proven again, as now i am significantly less sore than i was before the session. As i said the session was good, next week i have to focus on increasing reps speed with the same loads in order to continue progression. I now have the weekend to rest and come back strong on monday.

42

Nice consistency. However, expect mass to come in time, not 12 weeks! You should strive to just keep making small, steady progress until you reach your goal, not limit yourself to such a small time frame.

43

Yeah i get what you mean, maybe the 12 week thing was just a gimmick to get people interested. I plan on eating and training for mass for several months, making steady progress hopefully.

Nutrition stats for yesterday:

protein: ?
carbs: ?
fats: ?
calories: ?

No idea what the calories and whatever were yesterday as i had fish and chips (takeaway) for dinner and then i ended up going out and having a few beers in the evening. Probably a massive calorie surplus, but i aint gonna feel guilty about it cos its not like i do this all the time. That’s only the second time i’ve drank alcohol on a night out since new year, i think thats pretty good. Today i’m back to normal consistency, and all being well i’m gonna try get an early night as i didn’t go to bed until 4am last night.

44

Here are the nutrition stats for 21/03/09:

protein: 230g
carbs: 233g
fats: 142g
calories: 3168

Today was good, all meals were pretty clean, i reduced carbs slightly and made sure i had my fish oil. Definately good to get back on track after yesterday.

45

Here are todays nutrition stats:

protein: 251g
carbs: 132g
fats: 178g
calories: 3186

with today being a rest day i decided to lower carbs significantly, only having starchy carbs (oatmeal) at breakfast, with the majority of the rest being made up by fruits and vegetables.

As far as nutrition goes, i think i’m definately taking the diet more towards a lower/targeted carbs approach as a means of minimizing fat gain. I may try a targeted carbs approach over the next week, only hard bit is likely to be not eating much fruit/oatmeal.

46

Right, i’m three weeks into the current training phase, so i took measurements again this morning.

Here’s my current stats:
all taken upon waking 23/3/09 after going toilet

Weight: 177.4 lbs (up 1.2)
Supra-illiac: 15mm (same)
Body fat: 15.4% (same)
Lean mass: 150.08 lbs (up 1.01)
Fat mass: 27.32 (up 0.19)
waist: 32.75 (down 0.43)
chest: 38.68 (up 0.68)
left arm: 11.62 (up 0.31)
right arm: 11.5 (up 0.25)
left forearm: 10.82 (same)
right forearm: 10.82 (up 0.07)
left thigh: 21.56 (up 0.2)
right thigh: 21.68 (up 0.87)
left calve: 14 (down 0.06)
right calve: 14 (down 0.12)

Overall my weight is up 1.2 lbs which i think is the main thing to take from these measurements. The majority of weight gain would seem to be muscle/LBM, which is better than last week. Overall i’m pretty happy my weight has gone up with no change in body fat. My diet was pretty good aside from friday night party time. I still think the accuracy of some of the measurements may be questionable, such as thigh measures, but the main ones to look at (weight, body fat %, fat mass, lean mass and waist) all seem to be quite accurate, which i suppose is the main thing. I am going to continue as i have been with nutrition and see where i am at after the two week period at roughly the same calories. Next week is also quite a convenient time to assess as i will be changing training plan, after 4 weeks with the same plan. I am still unsure as to what i will choose, i may change onto a 4 day upper/lower split although nothing has been decided yet. My main worry is if i increase the frequency of training the calories may be somewhat off.

47

So here’s the first workout of week 3. After a warm up of bodyweight exercises i did:

Chin ups (total -25 reps)

1st set: BW plus 7.5KG x 5
60 secs rest
2nd set: BW plus 7.5KG x 3
60 secs rest
3rd set: BW plus 5KG x 3
60 secs rest
4th set: BW plus 7.5KG x 3
60 secs rest
5th set: BW plus 7.5KG x 2
60 secs rest
6th set: BW plus 7.5KG x 2
60 secs rest
7th set: BW plus 7.5KG x 3
60 secs rest
8th set: BW plus 7.5KG x 2
60 secs rest
9th set: BW plus 7.5KG x 2

Notes- Disappointed with these today, I didn’t feel strong at all on these, so I dropped the weight in the 3rd set, even though I probably shouldn’t have. I didn’t really make any progression on this exercise, even going backwards in set 3. I think what’s happened is the initial weight I chose last week was too heavy, but I kept it anyway, which means this week cos strength hasn’t increased, I haven’t made any progression on this exercise.

Dips (total 25 reps)

1st set: BW plus 10KG x 6
60 secs rest
2nd set: BW plus 10KG x 5
60 secs rest
3rd set: BW plus 10KG x 5
60 secs rest
4th set: BW plus 10KG x 4
60 secs rest
5th set: BW plus 10KG x 4
60 secs rest
6th set: BW plus 10KG x 1

Notes- really enjoyed these , i think i chose the perfect weight for these again. I chose a heavier weight than last week and a good rep speed with sets ended at the correct time, so i was really happy with these. Strength has increased on last week unlike chin ups, and i made a progression a result in terms of load lifted. After these my triceps felt very fatigued.

DB Deadlift (25 reps)

1st set: 40.8’s x 5
60 secs rest
2nd set: 40.8’s x 6
60 secs rest
3rd set: 40.8’s x 5
60 secs rest
4th set: 40.8’s x 5
60 secs rest
5th set: 40.8’s x 4

Notes - these were really hard due to the really heavy weight. 40KG dumbbells are not easy to deadlift at a quicker rep speed safely, but i think i did okay, maintaining good form throughout. This is probably the most i’ve ever lifted on the deadlift due to my low training experience. After my lower back and legs were fatigued, although more so my lower back.

DB 1 leg calf raise (25 reps)

1st set: 30.5KG x 6
30 secs rest
2nd set: 30.5KG x 6
30 secs rest
3rd set: 30.5KG x 6
30 secs rest
4th set: 30.5KG x 6
30 secs rest
5th set: 30.5KG x 1

Notes - having increased the weight and changed to a one legged calf raise these were quite hard, particularly trying to lift as quickly as possible. I never feel quite right doing these, perhaps cos my technique is poor, particularly on my right leg where i don’t seem able to coordinate the calf raise well of the edge of a step.

Total session time: 45 mins.

Overall the session was good; harder than last week with the heavier weights. Slightly disappointed with not progressing on chin ups, but overall i am happy. I seem to have mastered ending the sets at the correct time finally, which was hard initially due to the higher rep speeds. Next week is probably going to be a new routine, so i’m psyched at the possibility of what new gains that could bring.

48

Here are the nutrition stats for yesterday (23/03/03):

protein: 296g
carbs: 333g
fats: 134g
calories: 3744

Overall i was pretty happy with today’s nutrition, although i slightly over did it in terms of calories. I was meant to be at 3200, but i ended up having to walk to town and back (55 mins), so i increased calories, maybe too much, but at least i was definately at a surplus. As i mentioned the other day i was toying with changing to a lower carb approach but i think i’ll continue as i have been over the last week, so i am consistent and can therefore draw valid conclusions at the end of the 2 week assessment period. Then maybe i could lower carbs significantly to post workout only, but we’ll see what happens over the next week.

49

Here’s the nutrition stats for today (24/03/09):

protein: 222g
carbs: 255g
fats: 135g
calories: 3182

Overall a good day again. I lowered the carbs somewhat, as aside from playing 5 a side footy in the evening, my day was pretty sedentary. All the food was pretty clean, and i got my fish oil in again. On thursday when i am totally sedentary (rest day), i may try to keep carbs under 150g.

50

The second weights workout was as follows:

after a warm up of bodyweight exercise i did:

DB Lunges (total -25 reps)

1st set: 28.7’s x 6
60 secs rest
2nd set: 28.7’s x 6
60 secs rest
3rd set: 28.7’s x 6
60 secs rest
4th set: 28.7’s x 6
60 secs rest
5th set: 28.7’s x 1

Notes- these were pretty hard, These definitely fatigue my legs a lot, and I tried to lift as fast as possible safely. I used a heavier weight than last week and could probably still up the weight in the future unless I have any ‘grip’ issues.

Flat DB Bench (total 25 reps)

1st set: 28.7’s x 6
60 secs rest
2nd set: 28.7’s x 4
60 secs rest
3rd set: 28.7’s x 4
60 secs rest
4th set: 28.7’s x 3
60 secs rest
5th set: 28.7’s x 3
60 secs rest
6th set: 28.7’s x 3
60 secs rest
7th set: 28.7’s x 2

Notes- these were pretty hard, especially towards the end when I was nearly at failure, I made sure I didn’t reach failure though. I’m thinking I’m tricep dominant in the chest press as my triceps are always more fatigued than my chest. I didn’t really improve strength, but rep speed was slightly quicker this week which is good.

DB Bent Over Row (25 reps)

1st set: 28.7’s x 5
60 secs rest
2nd set: 28.7’s x 5
60 secs rest
3rd set: 28.7’s x 5
60 secs rest
4th set: 28.7’s x 5
60 secs rest
5th set: 28.7’s x 5

Notes - These were hard, but i felt these more so in the lower back than in my back. There were a few reps where i perhaps was slightly short on ROM for the last rep of the set, but no by too much. I improved on this lift, and will increase the load in future to continue strength gains.

DB Hammer Curls (25 reps)

1st set: 25.7’s x 5
30 secs rest
2nd set: 25.7’s x 4
30 secs rest
3rd set: 25.7’s x 4
30 secs rest
4th set: 25.7’s x 4
30 secs rest
5th set: 25.7’s x 4
30 secs rest
6th set: 25.7’s x 4

Notes - I chose to increase the load again this week and they were really hard, particularly with the hammer grip, which meant i cheated slightly on a few reps due to the heavy load. Strength is up again from last week, and rep speed was pretty good.

Lying Overhead Triceps Extension (25 reps)
(1 DB, 1 ARM)

1st set: 13.5’s x 7
30 secs rest
2nd set: 13.5’s x 5
30 secs rest
3rd set: 13.5’s x 4
30 secs rest
4th set: 13.5’s x 4
30 secs rest
5th set: 13.5’s x 3
30 secs rest
6th set: 13.5’s x 2

Notes - Aside from the first set which seemed pretty light (probably due to longer rest period), the weight was about right with subsequent sets proving quite hard to complete. I changed these in for the seated DB triceps extension as i have dodgy shoulders and these seem safer.

Total session time: 51 mins.

Overall the session was really hard, i’m happy with the effort i put in. At the end of the session i was sweating heavily, with all the muscles trained significantly fatigued.

51

Here’s the nutrition for today (25/03/09):

protein: 255g
carbs: 321g
fats: 111g
calories: 3283

Overall i am pretty happy with todays food intake, all food was clean, with no sight or sound of a cheat meal (or need to cheat). I’m still thinking i’m too high on carbs, even for a workout day, so i will work to bring that down somewhat on friday. I think an easy step would be to stop eating starches (oatmeal, sweet potatoes etc) so much and limit carbs to peri-workout. On the subject of reducing carbs, i’ll try my best to reduce carbs tomorrow with it being another rest day and sub in some more fats. On the other hand i could maybe just see through what i’ve been doing till the end of the 2 weeks, we’ll see what i decide tomorrow.

52

Here are the nutrition statd for yesterday (26/03/09):

protein: 225g
carbs: 171g
fats: 154g
calories: 2993

Overall i was probably too low on cals for the first time in a while, could have done with adding a couple hundred more, although it wasn’t as big a deal as yesterday was a rest day. I managed to reduce carbs significantly which was good, just next time i have to up protein/fats to compensate.

53

he third weights workout of week 3 was as follows:

after a warm up of bodyweight exercise i did:

DB Split Squat (total 25 reps)

1st set: 28.7’s x 5
60 secs rest
2nd set: 28.7’s x 5
60 secs rest
3rd set: 28.7’s x 3
60 secs rest
4th set: 28.7’s x 4
60 secs rest
5th set: 28.7’s x 4
60 secs rest
6th set: 28.7’s x 4

Notes- These were quite hard, my legs weren’t as sore as i thought they would be from lunges on wednesday. I did well, keeping a good tempo throughout the sets and ended each set at the correct time. I upped the weight from last week, so i have progressed again, which is good.

Incline DB Bench (total 25 reps)

1st set: 26.4’s x 6
60 secs rest
2nd set: 26.4’s x 4
60 secs rest
3rd set: 26.4’s x 3
60 secs rest
4th set: 26.4’s x 3
60 secs rest
5th set: 26.4’s x 2
60 secs rest
6th set: 26.4’s x 2
60 secs rest
7th set: 26.4’s x 2
60 secs rest
8th set: 26.4’s x 2
60 secs rest
9th set: 26.4’s x 1

Notes- these were really hard, getting the weights up into the start position is like doing a rep, especially towards the end. I used the same weight as last week but took one more set to get to 25 reps, albeit a single rep set. In terms of strength i didn’t progress, although i did feel like my triceps and shoulder were fatigued.

Wide Grip Pull Ups (25 reps)

1st set: BW plus 2.5kg x 6
60 secs rest
2nd set: BW plus 4.9kg x 4
60 secs rest
3rd set: BW plus 2.5kg x 3
60 secs rest
4th set: BW plus 2.5kg x 3
60 secs rest
5th set: BW plus 2.5kg x 3
60 secs rest
6th set: BW plus 2.5kg x 2
60 secs rest
7th set: BW plus 2.5kg x 2
60 secs rest
8th set: BW plus 2.5kg x 2

Notes - i chose just about the right weight, having reduced it slightly from last week. I was also i happy i managed to maintain the same load throughout all the sets. These were quite hard, especially on my grip and i could feel how weak my brachialis muscles were towards the end of the reps.

Lying DB tricep extensions (25 reps)

1st set: 13.5’s x 7
30 secs rest
2nd set: 13.5’s x 4
30 secs rest
3rd set: 13.5’s x 4
30 secs rest
4th set: 13.5’s x 3
30 secs rest
5th set: 13.5’s x 3
30 secs rest
6th set: 13.5’s x 3
30 secs rest
7th set: 13.5’s x 1

Notes - these were really hard, but i managed to maintain the same load throughout. I think i also reduced the number of sets compared to last week which shows decent progression.

1 leg calf raises (25 reps)

1st set: 31.1’s x 6
30 secs rest
2nd set: 31.1’s x 6
30 secs rest
3rd set: 31.1’s x 5
30 secs rest
4th set: 31.1’s x 5
30 secs rest
5th set: 31.1’s x 3

Notes - I increased the load again on these but how i felt doing them didn’t really change. My technique is not too good so i probably dont get much from having these. I’m changing programs next week, and there’s no direct calf work, which makes me pretty happy.

Total session time: 60 mins.

Overall the session was good, i was sweating at the end a bit. The session was probably too long, and i ended up doing too many sets. From Monday i’m starting a new program designed by yours truly, with different set/rep schemes in the hope of continuing to gain muscle. Two days rest over the weekend and i should be mad for it come monday.

54

here are the nutrition stats for today (27/03/09):

protein: 220g
carbs: 369g
fats: 71g
calories: 3052

the above totals exclude my cheat meal which was fish and chips and 3 homemade low carb muffins

Aside from having my cheat meal everything seemed okay. I probably went a bit carb crazy, having oatmeal twice. Fats were lower as a result and i forgot to get some fish oil in (i did have salmon today though). On another note i’ve decided to change the diet, by not having whey protein anymore, gonna stick with all whole foods, only supplements: creatine and fish oil. This is partly because i’m skint and partly cos i’d like to not really on whey so much within my diet. I will test out not using whey over the next two rest days.

55

here are the nutrition stats for yesterday (28/03/09):

protein: 209g
carbs: 179g
fats: 173g
calories: 3193

I was pretty happy with what i ate today, i lowered carbs significantly, whilst upping fats. I did notice a slight drop in the protein total as i have removed whey protein from my diet. Maybe protein could do with being a bit higher, with fats a bit lower. Other than that, i was pretty much on the mark with where i am supposed to be with calories.

56

here are the nutrition stats for today (29/03/09):

protein: 218g
carbs: 208g
fats: 160g
calories: 3200

Happy again with today, all the food was pretty clean. Carbs were a bit higher than i’d like, but its not such a big deal. I got plenty of healhty fats again, including fish oil, and a few nuts aswell. Calories were spot on aswell, so all in all it was a good day.

Not had any problems adjusting to not using whey really, i’ve subbed egg whites in its place at breakfast which is cool. Tommorrow will be the first workout day without whey, but i’m looking forward to chocolate milk post workout.

Tomorrow, aswell as being the start of a new workout schedule, is measurements day where i will decided whether i need to change calorie intake.

57

Right, so after a month of the current training phase, i took measurements again this morning.

Here’s my current stats:
all taken upon waking 30/3/09 after going toilet

Weight: 176.8 lbs (down 0.6)
Supra-illiac: 15mm (same)
Body fat: 15.4% (same)
Lean mass: 149.58 lbs (down 0.5)
Fat mass: 27.22 (down 0.10)
waist: 33.06 (up 0.31)
chest: 38.06 (down 0.62)
left arm: 11.81 (up 0.19)
right arm: 11.68 (up 0.18)
left forearm: 10.81 (same)
right forearm: 10.87 (up 0.06)
left thigh: 21.43 (down 0.13)
right thigh: 21.81 (up 0.13)
left calve: 14.06 (up 0.06)
right calve: 14.06 (up 0.06)

Overall my weight is down 0.6 lbs which i think is the main thing to take from these measurements. The majority of weight loss would seem to be muscle/LBM, with a little bit of fat lost. I suspect though the reason i have lost a bit of weight is through drinking more water and going to the toilet twice last night, instead of not at all last week. I still think the accuracy of some of the measurements may be questionable, such as thigh measures, but the main ones to look at (weight, body fat %, fat mass, lean mass and waist) all seem to be quite accurate, which i suppose is the main thing. I am going to up the calories again to 3500, after only moving up 0.6 lbs over the last two weeks. I am also starting a new split today, which is 4 days, so i think i might be somewhere near the ideal number of calories for muscle growth. I will stick with this level of calories over the next two weeks and see what happens.

58

So today was the first day on my new workout split, i designed myself, today’s workout was chest and back:

A1. DB BENCH PRESS
1st set: 26.4’s x 8
60 secs rest
2nd set: 26.4’s x 8
60 secs rest
3rd set: 26.4’s x 6

Notes- These were really hard, although i’m definitely still feeling these more in the tri’s and delts, less so the chest. Form was solid throughout, gonna use same weight again next week, where i’ll hopefully get 3 sets of 8.

A2. CHIN UPS
1st set: BW + 5kg x 7
60 secs rest
2nd set: BW + 5kg x 6
60 secs rest
3rd set: BW + 2.5kg x 5

Notes- these were also really hard, just about managing to get the correct amount of reps, but struggled on the third set, falling short. I’ll try to use same load next week, and get 3 sets of 8 with good form.

B1. DB INCLINE PRESS
1st set: 23.5’s x 8
45 secs rest
2nd set: 21.1’s x 8
45 secs rest
3rd set: 21.1’s x 6

Notes- really hard, probably used to much weight on the third set, next week i’ll try use same weight throughout all 3 sets for 8 reps. My delts and tri’s were pretty fried after these, as they should be, didn’t get much chest fatigue from these though.

B2. 1 ARM ROW
1st set: 26.4kg x 10
45 secs rest
2nd set: 26.4kg x 9
45 secs rest
3rd set: 26.4kg x 8

Notes- pretty hard, used correct weight with good form, will try to work up to 3 sets of 10 next week.

C1. DB FLIES
1st set: 15.7’s x 12
30 secs rest
2nd set: 15.7’s x 10
30 secs rest
3rd set: 15.7’s x 10

Notes- these were really hard, really fatigued my chest a lot, particularly in the 2nd and 3rd sets. The isolation of the chest from these really fried my chest, unlike the DB presses.

C2. BENT OVER REAR DELT RAISE
1st set: 6.5’s x 12
30 secs rest
2nd set: 6.5’s x 10
30 secs rest
3rd set: 6.5’s x 10

Notes- never really do these, which is why they were so hard, even with such a relatively light weight. Overall form was pretty solid aside from a few not full ROM reps towards the end, could really feel my upper back fatigued after these.

Session length: 42 mins

Overall, this was a great session, really hard work and just about the right duration. I was sweating a lot at the end, which was probably due to the increased amount of reps over the last few weeks. I may have gone over on rest periods slightly a couple times, but this was just because of the fact i had to keep changing weights between sets. At the end, my chest and back were really fatigued, as were my forearms and front delts, so i suppose i’m pretty happy with the session.

59

here are the nutrition stats for today (30/03/09):

protein: 240g
carbs: 345g
fats: 144g
calories: 3693

Overall i’m pretty happy with today’s totals, i did aim for 3500 cals at the start of the day, but overshot slightly as i had to walk to town and back today (50 mins walking), so that doesn’t bother me too much. Protein is higher than yesterday which i’m happy with, i was worried i wouldn’t be able to get enough in from ‘real food’ once i removed all the whey protein, but it was fine. Carbs were probbaly too high, but most of them were either at breakfast or around the workout. I got plenty of healthy fats aswell in the form of fish oil, olive oil and whole eggs amongst other things. Tomorrow i’ll try bring the carbs down, as i think it’s a rest day aside from 5 a side footy.

60

here are the nutrition stats for yesterday (31/03/09):

protein: 225g
carbs: 199g
fats: 188g
calories: 3470

Overall i did okay today, had to juggle the meals around a bit due to 5 a side. When i calculated the totals i didn’t reach 3500 so i had a small piece of cake at the end to get a few more cals in. Other than that all the food choices were clean.