Day 2: Meal Plan and Exercises

Second Day of Roctober!

MY MEAL PLAN:

Thursday 2nd October 2014
Breakfast	Protein Pancake: I modified this recipe 1 scoop Whey 3 egg whites 1 tsp baking powder 1 Tbsp Peanut Butter 20g Finely chopped Pineapple or 2 Tbsps Apple puree Low fat milk - add until batter is thick (30-50ml) 1 tsp coconut oil (or the 1 cal; spray if you can find it)	334 Calories
Snack	75g Whole Ham 2 Wholegrain Crisp Breads	160 Calories
Lunch	Bean Curry with brown rice: 120g Red Kidney Beans (I use canned) 50g Cooked Brown Rice 25ml Coconut Milk 1/2 Courgette 50g Aubergine 1 tsp Coconut Oil spices	271 Calories
Snack	Homemade Trail Mix: 6 Almonds 20g Dried Apricots, chopped 10g Pumpkin seeds	138 Calories
Dinner	Soy Mince Chilli: 1/2 cup Soy mince 1/2 can chopped tomatoes 100g Broccoli spices	343 Calories
Post-workout Shake	1 Scoop Whey Protein (I use USN Whey Plus in Vanilla) 1 small banana 50ml low fat milk 1 or 2 cups raw baby spinach	302 Calories
Water	2630+ ml	0 Calories
If you work out, make sure you consume extra calories		1548 Calories Protein 132g

EXAMPLE WORKOUT: Ab-attack


Warm Up

1. Bicycles x 30 followed by 50 skips

source

2. Reverse crunch x 30 followed by 50 skips

source

3. Lying Leg Raise x 15 followed by 50 skips

source

4. Side plank (count 15): Left side followed by 50 skips

source

5. Side plank (count 15): Right Side followed by 50 skips

source

Rest 45 seconds then do the whole set two more times

Cool Down

Stretch

Total Time 30 minutes