Wednesday 8th October 2014
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Breakfast
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Omelet:
1 Egg Yolk
3 Egg Whites
½ Red & Green Pepper
1 Babybel Cheese
1 tsp coconut oil
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330 Calories
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Snack
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100g Yoghurt
1/2 scoop Whey
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151 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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I Green Apple
I tablespoon No added Sugar/Salt Peanut Butter
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148 Calories
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Dinner
| Fish Curry: 170g Red Snapper 50g Courgettes 80ml coconut milk 1/2 can chopped tomatoes Curry Powder |
325 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
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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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1505 Calories
Protein 124g | |
EXAMPLE WORKOUT: Ab-athon
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| source |
Warm Up;
1. Alternating Toe Touch (15 each side)
Interval: 5 burpees and 10 Jump Tucks
2. Spiderman Plank (15 each side)
Interval: 5 burpees and 10 Jump Tucks
3. Flutter kicks (20 doubles or 40 total)
Interval: 5 burpees and 10 Jump Tucks
4. Russian Twists (20 each side) (do them on the floor)
Interval: 5 burpees and 10 Jump Tucks
5. Reverse Crunch with Leg Raise
Interval: 5 burpees and 10 Jump Tucks
Cool Down
Stretch
Total Time: 30 Minutes
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