Breakfast: 20g oats, 80g blueberries, 2 scoops vanilla whey, 250ml milk, some water and ice blended into a massive smoothie!
Post-Workout: 1 scoop protein shake with water
Lunch: Organic mushroom and wensleydale burger in a multi-grain pita with lettuce chopped tomato, red onion and a little chilli sauce
Cinema Snack: can of cherry 7up and 1 scoop Ben & Jerry's Frozen Yogurt version of Chocolate Fudge Brownie - will have to try really hard to not buy a big tub of this!
Dinner: salmon risotto - salmon fillet 75g risotto rice, red onion, garlic, veg stock and padano cheese
Drinks: Not sure how much but water and a can of 7up
weights followed by 10 mins HIIT on cross trainer - after my weights I had my protein shake to give me some more energy for the cardio.
Changed my weights ever so slightly:
Leg press 3 x 12 @90kg
Thigh Extension 1 x 10 @40kg, 2 x 10 @35kg
Leg Curl 3 x 8-10 @40kg
Assisted Pull up superset with tricep dips (they're on the same machine) 3 x10 of each assist at 65kg
Seated Row - but used the cable one instead of the lever one, much prefer the cable machines! 3 x 10 @25kg
Shoulder Press 3 x 10 @10kg
Chest Press 3 x 10 @25kg
Really enjoyed yesterday's workout but still think I'll stick to the at home weights workouts mostly.
|Daily Cal Quota:||1406|
|+ Exercise Cals:||394|
|Total Cal Quota:||1800|
|Protein (g)||151.6 (31.5%) |
|Carbohydrate (g)||221.3 (43.1%) |
|Fat (g)||54.5 (25.4%) |
|Fruit & Veg||2.9|