Today's diet as far as I can remember, and injuries.

Today's diet:

Breakfast:
5 slices of bread, 180g red alaskan canned salmon, 1 Tbsp extra light mayo, approx. 40g peanut butter, green tea

Lunch:
225g chicken breast, 2 whole eggs, 90g rice, peri-peri sauce, cup of milk (approx 200mL)

Pre-workout:
40g of oats, 29g of whey, 350mL 1% semi skimmed milk.

Post-workout:
30g dextrose, 5g creatine, 29g whey, 350mL 1% semi skimmed milk.

Tea:
3 slices of bread, 180g red alaskan canned salmon, 1 Tbsp extra light mayo.

Dinner
225g chicken breast, 2 whole eggs, 75g rice, peri-peri sauce, salad with vinegar

Pre-bed
1 teaspoon peanut butter (approx 5 - 10g), 29g whey, 350mL 1% semi skimmed milk.

Throughout the day: Multivits, 6 - 8 fish oil tablets (300g EPA/DHA per tablet).

Excuse the approximations, I lost count. It's been a long day. Also, too lazy to count my macros but I'm sure it's above 3,200kCal, with a ratio of carb:protein almost 1:1 and fat half of that.

Anyway, I picked up an injury. All I could remember was it occuring during the stiff legged deadlift. It's a very injury prone workout. As such, I would suggest novices (like me) to stay away from complex exercises like these which puts too much emphasis on form and flexibility. The sensation was akin to my skin tearing apart, but no lesions, bruises or whatever. I was perfectly fine, only leaving with an slightly odd uncomfortable feeling after.

Going to see the doctor tomorrow to make sure it is or isn't an iliotibial band tear.

My diet is spick and span, I'm gaining a fair amount of flab, but that could be due to chinese new year.

New improved workout diet.

Removed all oils from my meals. All chicken cooked steamed, all eggs boiled.

Breakfast

180g canned red alaskan salmon w/ 1 Tbsp light mayo
3 slices of wholemeal brown seeded bread
20g serving of peanut butter
200mL milk 1% skimmed
2 fish oil tablets EPA/DHA 180/120 (mg)
Green tea


Lunch

250g chicken breast (steamed w/ onion, garlic, ginger, thyme, light soy sauce)
90g brown rice (dry weight)
3 whole eggs (boiled)
salad with vinegar
200mL milk 1% skimmed
2 fish oil tablets EPA/DHA 180/120 (mg)


Tea

Half can red alaskan salmon, 1 Tbsp light mayo
2 slices wholemeal brown seeded bread
20g serving peanut butter
Half cup green tea

Pre Workout

350mL milk 1% skimmed
25g oats
29g whey


Post Workout

30g dextrose
5g creatine
29g whey


Dinner

250g chicken breast (steamed w/ onion, garlic, ginger, thyme, light soy sauce)
2 whole eggs (boiled)
80g brown rice (dry weight)


Pre bed shake

350mL milk 1% skimmed
29g whey

Macros protein/fat/carbo : 365.06 g / 144.26 g / 308.82 g

Ratio protein/fat/carbo : 2.53 / 1 / 2.14

Total kCal for today : 4262.6 kCal

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Comments: I think I ate a bit too much. Could do without the 'tea'

Anyway, feel free to comment.

Workout day typical diet.

Breakfast - can of red alaskan salmon, 1 Tbsp lite mayo, 3 slices of bread, green tea.

Lunch (1.00pm) - Brown rice (75g), 200g chicken breast, 2 whole fried eggs.

Pre-workout (1.30pm) - Whey (29g), Milk Semi-Skimmed 2%Fat (350mL)

Post-workout (3.45pm) - Whey (29g), Dextrose (30g), Creatine (5g), Milk Semi-Skimmed 2%Fat (350mL)

Tea - can of red alaskan salmon, 1 Tbsp lite mayo, 3 slices of bread

Dinner - 200g chicken breast, 2 whole fried eggs, salad with olive oil and vinegar dressing.

Pre-bed shake - Whey (29g), Milk Semi-Skimmed 2%Fat (350mL)

Total kCal for today: 3,273 kCal

Macros Protein/Fat/Carbs : 319g / 123.8g / 201.7g
Ratio of Protein/Fat/Carbs : 2.58 : 1 : 1.63

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Comments: Will start changing whole fried eggs into boiled/steam eggs. Also, just bought a steamer for 10 quid so I will start using the steamer to cook my chicken breasts instead of the frying pan. Hence, my frying pan will be exclusively for my steaks.

As an overall, the diet looks to be okay but I feel that I need to make it more lean which is why I've decided to steam instead of fry. Your comments would be appreciated.