Monday 6th October 2014
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Breakfast
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Oats:
50g Porridge Oats 50ml Low Fat Milk Cinnamon 1 tsp Honey 1 Scoop Whey |
373 Calories
|
Snack
|
30g Chicken Pate
2 Crispbreads |
173 Calories
|
Lunch
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Chicken Salad
150g Grilled Chicken 20g Avocado 20g Feta Cheese 100g Salad Leaves Balsamic or Apple Cider Vinegar |
309 Calories
|
Snack
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50g Cottage Cheese
50g Pineapple 1 Crisp Bread |
113 Calories
|
Dinner
| 150g Baked Red Snapper Steamed Veg |
200 Calories
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Post-workout Shake
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1 Scoop Whey Protein (I use USN Whey Plus in Vanilla)
50ml Milk
1 small Banana 2 cups spinach |
247 Calories
|
Water
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2630+ ml
|
0 Calories
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If you work out, make sure you consume extra calories
|
1550 Calories
Protein 154g | |
EXAMPLE WORKOUT: Killer Fat Burn
Warm Up;
50 Skips
15 Burpees
50 Skips
15 Pikes
50 Skips
15 Jump Tucks
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| source |
50 Skips
15 Bench Hops (on the floor of you dont have a step)
50 Skips
15 Push Up Jacks (do the push up followed by the jack)
Rest 45 seconds
Repeat two more times
Cool Down
Stretch
Total Time: 30 minutes
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