The Running/Keeping Fit Thread

[Subby]

Monday

Meal 1
40g sultana bran
½ banana
6 egg whites mixed - 1 scoop or 30g

Meal 2
1 cup green vegetables
8 oz. chicken breast

Meal 3
Tuna sandwich made with 6-oz. can tuna (in spring water), 2 slices whole-wheat bread, 1 Tbsp. fat-free mayo, 2 leaves romaine lettuce

Meal 4
Protein shake made w/ 40 g whey protein 1 scoop of egg powder

Meal 5
Chicken salad made with 8 oz. chicken breast, 2 Tbsp. Italian dressing, 1/2 medium tomato, 2 leaves romaine lettuce, 1/2 cup broccoli


1,817 calories, 255 g protein, 98 g carbohydrate, 37 g fat, 20 g fiber



Tuesday
Meal 1
1 medium bagel with 2 tbsp. reduced-fat peanut butter
6 egg whites cooked with 1 yolk

Meal 2
1 cup brown long-grain rice (cooked amount)
1 cup green veggies
6 oz. chicken breast

Meal 3
1 cup green veggies
6 oz. lean steak

Meal 4
Protein shake made w/ 30-?40 g whey protein

Meal 5
8 oz. red snapper or halibut
1 cup broccoli


1,959 calories, 254 g protein, 132 g carbohydrate, 39 g fat, 17 g fiber



Wednesday
Meal 1
1/2 cup oatmeal made with water
6 egg whites cooked with 1 yolk
1 piece fruit

Meal 2
1 cup green veggies
8 oz. chicken breast

Meal 3
1 cup green veggies
6 oz. lean steak
Large baked potato with skin (3-?4" in diameter)

Meal 4
Low-carb, low-sugar protein bar

Meal 5
Omelet made with 8 egg whites and 1 yolk, cooked with 1/2 cup broccoli, 2 mushrooms, fresh salsa


1,862 calories, 226 g protein, 149 g carbohydrate, 35 g fat, 23 g fiber




Thursday
Meal 1
1 cup whole-grain cereal
1 cup 1% milk
1 piece fruit
1 Tbsp. peanut butter

Meal 2
Large baked potato with skin (3-4" in diameter)
1 cup green veggies
6 oz. chicken breast

Meal 3
Large baked potato with skin (3-4" in diameter)
1 cup green veggies
6 oz. lean steak

Meal 4
Protein shake made w/ 30-40 g whey protein

Meal 5
16-oz. can tuna (in spring water) made with 1 Tbsp. fat-free mayo
6-8 stalks asparagus


1,984 calories, 226 g protein, 200 g carbohydrate, 29 g fat, 28 g fiber




Friday

Meal 1
1/2 cup oatmeal made with water
7 egg whites cooked with 1 yolk
1/2 cup strawberries

Meal 2
1 cup green veggies
8 oz. chicken breast

Meal 3
Large baked potato with skin (3-4" in diameter)
1 cup green veggies
8 oz. sliced turkey

Meal 4
Protein shake made w/ 30-40 g whey protein and 1 cup berries

Meal 5
7 oz. lean steak
6-8 stalks asparagus


1,846 calories, 258 g protein, 122 g carbohydrate, 32 g fat, 23 g fiber

Ok there's a few tweaks to the diet that I have to do...like swapping red snapper to tuna lol. This is the jist of it though. Got all the veg, chicken, fruit, oatmeal, etc all in the fridge/cupboards.

Need to prepare it and then bring to work what I need to eat at that point in the day. 5 days strict on....and then I can have a semi decent sat and sun, as long as I don't rip the arse out of it and get a kebab or KFC.

[Boogs]

I think you have to start again Mr Loy as it's a new month not just add the half km you ran today and add it on

[Saveloy]

I think you have to start again Mr Loy as it's a new month not just add the half km you ran today and add it on

You can do one Boogar. Christmas rules still apply.

Anyway, that 500m was with a belly full of cheese. Not easy.

[Boogs]

[Subby]

Carla just back from Asda...**** the size of that pile of food I have to prepare/cook now cunt....

[Assassin]

Subby

Just looking at the last four posts....

You've lost the plot fella

You aren't here long. Time is precious. Waste it wisely

[Roboklopp]

.

[Subby]

I started this "journey" in Oct 13...this is me finishing it. I've been lazy the last 6 months and got bigger but not leaner. This will do a "fix" for the lean issue, then it's maintaining comfortably from Feb on in without having to watch what I eat.

[Chilts33]

I agree with Assassin, Subby. You don't have to go to such extremes unless you want to compete etc, a perfectly decent physique can be achieved with decent, regular training and a sensible diet.

[Subby]

It's the diet that's the issue for me. This will finally brak that flab barrier

I've no problems doing it. Finally got the motivation to do it now I'm nearly 40

[Turkalicious]

Saveloy: 10.5km
Turk: 5.4km

[Shaggy]

Feel an absolute muppet coming into this thread

Anyway....I posted in the running thread very briefly in the summer cos I wanted to lose weight and get fit. Not long after I split up from my wife and moved into a pad on my own. Never lived on my own before. Anyway, I've lost three stone, just through stress and not eating properly (laziness mainly). It's ridiculous. Pre weight loss I was struggling to get into 34" waist jeans, had a gut etc. All that has gone and 32" jeans barely stay up. I'm too ****in skinny ....just wasting away. I'm gonna start eating better, but - cringe - I want to bulk up a bit. But no way am I going to a gym. I have no equipment, obviously.

Basically I just wanna put on a bit of bulk - my arms are suddenly like twigs

Is there any way I can tackle this from the comfort of my own home? Any exercises? I want to increase my biceps and shoulders and generally just bulk up and tone up.

[Shaggy]

I'm hoping to go on holiday in April - is there time between now and then to bulk up a bit?

[EwarWoo]

Any particular reason against a gym? I think it's a great motivator.

"I'm paying a monthly fee, I'm gunna get value out of that ****er!"

[Shaggy]

Just never been a gym person, and I'd feel dead self-conscious. Surrounded by beefcakes taking it dead seriously. **** that. Wanna do it at home. I have no desire to have a square neck, mahoosive muscles or a six pack. Just don't want to be so skinny.