Late to rise, late to bed..

Vinyls For Sale: Huge Selection of Old, Well-Known, Obscure and Rare Albums and Singles

There are simply too many vinyls in this collection for me to provide in-depth details and photographs of the condition and specification of each one.  Instead, if you are somewhat interested in any of the below items please leave a comment or contact me privately and I will take photographs, give the complete spec and condition of said item(s) along with a competitive price.  As a general rule they seem to range from being in okay to fairly tattered condition, so the collectors amongst you might want to prepare for disappointment.  I am located in Liverpool, England, UK and local pick up would be preferred but not mandatory – delivery will cost extra.

This list will be updated regularly and items crossed out when they have been bought/reserved by others.  Check back for updates.  Bold text is simply to distinguish the entries from one another.

10cc / The Original Soundtrack 10cc: Greatest Hits 1972 – 1978
A Musical View of Ireland Alexei Sayle: “the FISH PEOPLE tapes”
Andrew Lloyd Webber: Variations Andy Williams / Christmas Present
BBC Records & Tapes Vol. 13: Sound Effects DEATH & HORROR BBC Records: Not the 9 O’Clock News
Big Country: The Crossing Bing Crosby: White Christmas
Blues Breakers: John Mayall With Eric Clapton Bob Dylan: At Budokan
Bronski Beat: The Age of Consent CREAM: Disreali Gears
Chas’n’Daves: Knees Up Dire Straits: Brothers In Arms
Electric Light Orchestra: A New World Record Electric Light Orchestra: Discovery
Electric Light Orchestra: Out of the Blue Electric Light Orchestra: Time
Elton John: Too Low For Zero Fleetwood Mac: Rumours
Geoff Love and his Orchestra Play Your Top TV Themes Geoff Love’s Big Disco Sound: Big Disco Movie Hits
George Harrison: Electronic Sound Gilly Darbey & Keith Donnelly: Nothing By Chance
Hue and Cry: Remote Ireland Swings: The Impact Showband
Jean Michel Jarre: Oxygene Jeff Lynne: A Message From the Country
Jeff Wayne’s Musical Version of the War of the Worlds Joe Jackson: I’m The Man
Joe Jackson: Look Sharp! Johann Strauss, Jnr. Morning Noon and Night in Vienna
Johnny Cash: I Walk The Line Level 42: World Machine
Mike Oldfield Boxed Mike Oldfield: Hergest Ridge
Mike Oldfield: Ommadawn Mike Oldfield: Tubular Bells
Misplaced Childhood: Marillion Paul Mccartney & Michael Jackson: Say Say Say
Pink Floyd: Animals Pink Floyd: The Dark Side of the Moon
Reflections: 28 Beautiful Music Instrumentals Seventh Wave: Psi-Fi
Space: Magic Fly Sparks: Propaganda
Step Two: Showaddywaddy Stout Hearted Men: Eighth Festival of 1000 Welsh Male Voices
Street Sounds: One Hour Packs of the Latest Dance Tracks The Beatles / 1962 – 1966 Red Vinyl
The Beatles / 1967 – 1970 The Beatles: A Hard Day’s Night
The Beatles: Help! The Beatles: Let it Be
The Beatles: White Album The Beatles: With the Beatles
The Best of Fleetwood Mac The Best of Pat Boone
The Hamilton Pop Orchestra: Trumpet Golden Greats The Orchestral Tubular Bells
The Shadows: Hits Right up your Street The Very Best of Chris De Burgh
The Who: A Quick One The Who: Who’s Next
UB40 Madam Medusa, Strange Fruit & Reefer Madness Single Wings Greatest
Yes: Going for the One

Updated regularly – check back soon..

Filed under: Personal Endeavors, , , ,

3500 Calories MINIMUM Per Day – Healthy Daytime Diet Ideal for Gaining Mass, Bodybuilding or Simply a Healthy Lifestyle

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I’m 5’11 and currently weigh between 178-180lbs.  My gym routine is four days a week on Mon (legs), Tues (chest & tris), Thurs (back & bis) and Fri (shoulders traps & abs) which is kept to fairly consistently.  I’ve been having trouble since plateauing from beginner gains putting on any significant extra weight from my baseline of around 178lbs/12.7st/80.7kg.  I perceive myself as having rather low body fat but I haven’t had it measured.  I took an objective look at what my diet consisted of from the moment I woke up (07:00) to when I return home from the gym (around 19:00) to get an idea of my calorific intake and realised I wasn’t eating near enough.

This chart was the diet I wrote up for myself and have been following ever since during weekdays.  A priority was for the food to be quick to prepare the night before and easy to make on the day without sacrificing healthiness and wholesomeness.  Not mentioned in this chart is my water intake which is around 1L before arriving at the gym; mixed with a couple glugs of orange juice and 5g of creatine.  At gym alone is probably at least another litre.

* = See below chart for detailed description

CALORIES (kcal)

PROTEIN (g)

CARBS (g)

FAT (g)

ITEM

BREAKFAST (07:20 – 07:35)

281

8.3

48.8

4.7

Alpen (75g)

100

1.3

26.9

0.4

Banana

116

0.6

30

0.4

Apple

497

10.4

105.7

5.5

MEAL 1 TOTAL

BREAK (10:00 – 10:30)

411.5

9.7

74.7

8.2

Uncle Ben’s*

194.1

17.9

1.1

14.3

Sardines*

142.5

2.1

20

5.7

Brunch Bar

116

0.6

30

0.4

Apple

62

1.2

15.4

0.2

Orange

926.1

31.5

141.2

28.8

MEAL 2 TOTAL

DINNER (12:30 – 13:30)

270

18.7

24.9

2.9

Tinned Soup*

148.6

28.2

Nil

4

Tuna Chunks*

250

10.2

9.8

18.8

Greek Yoghurt

181

3.3

19.3

9.9

Snickers Bar

100

1.3

26.9

0.4

Banana

116

0.6

30

0.4

Apple

295

12.8

7.5

22.9

Nuts (50g)*

1360.6

75.1

118.4

59.3

MEAL 3 TOTAL

BEFORE GYM (16:45 – 17:00)

416.5

17.2

33.1

25.1

PB Sandwich*

345.8

9.3

69.5

2.1

Jam sandwich*

115.5

14.3

Nil

10.9

Cheese (50g)

876.8

40.8

102.6

38.1

MEAL 4 TOTAL

TOTAL BEFORE GETTING HOME

3660kcal

157.8g

469.7g

131.7g

GRAND TOTAL

20.8%

61.9%

17.3%

RATIOS

 

  • Uncle Ben’s rice is from the Special range: Egg Fried, Special Fried and Spicy Mexican Style and I consume the whole packet.  The figures shown in the chart are the mean of the selection of differing packets I have in my stock per whole bag.
  • Tinned Soup refers mostly to Baxter’s Hearty and Favourites range: Pea & Ham, Lentil & Bacon, Smoked Bacon & Three Bean, Chicken & Vegetable, Tomato Chorizo & Mixed Bean.  The figures shown in the chart are the mean of the selection of differing soups I have in my stock per whole can.
  • Tuna Chunks refers to one 160g can of either brine, sunflower oil or spring water products.  I usually mix this drained tuna with salad cream which I have not factored into any figures.
  • Sardines refers to Asda’s own tinned either in tomato sauce, sunflower oil and olive oil.  The figures shown in the chart regarding this item are the mean of the selection of differing tins I have in my stock per whole tin.
  • Nuts refers to a home-made mixed selection of walnuts, peanuts, pecans, brazils, pistachios and cashew nuts bought in separate bags from Lidl.  The figures shown in the chart is the mean of the selection of differing nuts I have in my stock per 50g.
  • Sandwiches are made with wholemeal/seeded brown bread and the values here are rough (though conservative) estimates of how much Sunpat peanut butter or raspberry/blackcurrant jam I use plus two slices of said bread.  This is the only entry I would take with a pinch of salt and is a reason I have rounded the total down in the article title to 3,500 for the sake of argument/simplicity.
  • Cheese refers to the Lighter version of the Cathedral City cheddar as I wanted to increase my protein intake without bumping my fat intake up too much.

This diet plan leaves you at a 3500 calorie standard to add to once you get home with your regular teatime meal.  Depending upon what you cook yourself you could easily bump this up to a 4500kcal daily intake if that was to suit your bodybuilding goals/requirements.

Protein for Weight Gain

To build muscle and gain weight the Academy of Nutrition and Dietetics recommends you consume 1.4 to 1.8 grams per kilogram, or about 0.64 to 0.82 grams of protein per pound of body weight each day. This means a 150-pound person should consume 96 to 123 grams of protein each day to build muscle mass and gain weight.

In addition to meeting your protein requirements for weight gain, boosting your calorie intake is important to help meet your weight gain goals. Eat every two to three hours and choose nutrient-dense, high-calorie foods instead of low-calorie, low-fat foods to boost your calorie intake without feeling too full. For example, choose 2 percent milk instead of fat-free milk, add peanut butter to whole-grain foods such as breads, bagels and crackers, add nuts and seeds to your snacks and cook vegetables and meats in extra vegetable oil.

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