Monday 6th October 2014
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Breakfast
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Scrambled Eggs on Toast:
2 eggs 50ml Low Fat Milk 1 tsp olive oil 40 g smoked salmon 1 wholegrain toast 1 tsp butter |
387 Calories
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Snack
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50g hummus
Raw Carrots and Celery Cut into sticks |
184 Calories
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Lunch
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Cheese & Bean Quesadillas
1 wholemeal Tortilla 1/2 cup black or kidney beans (cooked) 20 g cheese |
304 Calories
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Snack
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10g Almonds
10g Raisins 10g Sunflower Seeds |
153 Calories
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Dinner
| Tofu Stir-fry: 150g Tofu 1 tsp sesame oil Assorted Veg |
402 Calories
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Post-workout Shake
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1 Scoop Whey Protein (I use USN Whey Plus in Vanilla)
100g Natural Yoghurt
15 Grapes |
314 Calories
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Water
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2630+ ml
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0 Calories
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If you work out, make sure you consume extra calories
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1598 Calories
Protein 95g | |
EXAMPLE WORKOUT: Killer Abs
Warm Up
1. Toe-Tapping planks: 15 each leg
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Start in a high plank. Tap left leg to one side then bring it back to the middle. Alternate.
Interval: 25 crunches and 25 High Knees
2. Shoulder Tap planks: 10 each arm
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Start in an elbow plank. Raise each hand forward and off the ground. Return to start position and alternate.
Interval: 25 Reverse Crunches and 25 Jumping Jacks
3. Side Plank (Left) - Count 15
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Interval: 25 crunches and 25 High Knees
4. Side Plank (Right) - Count 15
Interval: 25 reverse crunches and 25 Jumping Jacks.
Repeat two more times
Cool Down
Total Time: 30 minutes
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