Pre-workout
Whey protein shake with a banana, creatine mixed with orange juice. Approx 300 calories and 40 grams of protein.
Post-workout
Whey protein shake with a banana and an apple. Approx 400 calories and 40 grams of protein.
Lunch
Roast pork, roast potatoes, stuffing, vegetables and gravy. Approx 1,000 calories and 60 grams of protein.
Afternoon snack
I went to the pub [...]
Saturday - interval training and abs
I’m continuing with my high intensity interval training twice a week. My first session was on Tuesday, and I found it to be a brilliant cardio workout. I went for another session today, though I added an extra cycle of intervals to the workout, so that I did six intervals. Before [...]
Pre workout
A whey protein powder shake, 3grams of creatine and a banana. 300 calories and 40 grams of protein.
Post workout
A whey protein powder shake, 2grams of creatine and a banana. 300 calories and 40 grams of protein.
Lunch
A chicken baguette, though I only had half of the baguette and it was wholemeal, granary so lots of complex carbs and fibre. I also [...]
Friday - legs and triceps
Legs
Today I decided to go for three heavy sets (the heaviest the leg press machine will go) of leg press, to failure, followed by my usual quad extensions and hamstring curls. I did a quick hill walk at 6.5kph for five minutes followed by a couple of warm up sets at 100kg, and [...]
Hi, my name’s Dan. I’ve decided to contribute to this site as I’ve been into fitness/weights for some time and have plenty to share (and learn!).
More to come soon . . .
Pre-workout
Whey protein shake and a banana about 50 minutes before my run. Approx 300 calories and 40 grams of protein.
Post-workout
Another whey protein shake and a banana, 300 calories and 40 grams of protein.
Lunch
Tesco fajita chicken in a wholemeal bun and some dry roasted peanuts. Approx 500 calories and 40 grams of protein.
Dinner
One and a half garlic [...]
Thursday - run and abs
Went for a four mile run this morning, took about 40 minutes, was bloody windy which left me feeling out of breath by the end of it, but glad that I didn’t let the wind cut the run short, and instead got a better workout from it. Listened mainly to Metallica [...]
Wednesday - back and biceps
Back
I started my workout today on a different machine than usual. I would usually start with cable rows, but as I’ve got to the stage where I can’t get any heavier on that machine now, I decided to use a different machine and pre-fatigue my muscles before I did my cable [...]
Pre-workout
Glass of orange juice with a teaspoon (approx 3 grams) of creatine mixed in, a whey protein shake made with water and a banana. Approx 400 calories and 40 grams of protein.
Post-workout
Whey protein shake, mixed with water and a banana. Approx 300 calories and 40 grams of protein.
Lunch
Two thirds of a Tesco small baguette (trying [...]
Tuesday - run and abs
Run
I’ve been reading about doing more intense cardio work rather than doing longer runs, so decided to put that into practice today by doing a very intense interval training session. I’m pleased to report it went well, though I almost puked at the end!
First 10 minutes at 10kmh
45 seconds at 15 [...]
