Day 5: Meal Plan and Exercises

MY MEAL PLAN*:

Sunday 5th October 2014
Breakfast	Breakfast Smoothie: 1/2 Cup Strawberries 30g Raw Oats 150g Natural Yoghurt 1/2 cup low fat milk	346 Calories
Snack	Cheese on toast: 1 slice wholegrain bread 1 babybel cheese	141 Calories
Lunch	100g Tuna Sashimi 100g Salmon Sashimi 1 Miso Soup	285 Calories
Snack	1/2 Cantaloupe Melon 50g Cottage Cheese	148 Calories
Dinner	150g Chicken & Vegetable Stew	402 Calories
Post-workout Shake	1 Scoop Whey Protein (I use USN Whey Plus in Vanilla) 50g Strawberries 50ml low fat milk 1 Tbsp Peanut Butter	302 Calories
Water	2630+ ml	0 Calories
If you work out, make sure you consume extra calories		1583 Calories Protein 105g

EXAMPLE WORKOUT: The 100

1. 25 Jumping Jacks

2. 25 Skaters (1 each side counts as 1)

3. 25 Mountain Climbers (Fast)

4. 25 Tuck Jumps (do high knees if these are too taxing on knees)

source

Rest for 1 minute

Repeat 3 more times for a total of 100 reps per exercise

Total Time: 30 Minutes