Pre-workout meal
Two banana’s mixed into a whey protein shake with water. Approx 400 calories and 40 grams of protein.
Post-workout meal
Two tandoori chicken sandwiches on white bread. Approx 600 calories and 40 grams of protein.
Lunch
A hearty full english breakfast of sausages, bacon, fried eggs, hash browns, fried bread and baked beans. Approx 1,200 calories and 60 grams [...]
Wednesday - Back and Biceps
Back
My back routine needed a bit of spicing up today, so instead of doing a regular pyramid set, I decided to start at the top of the pyramid, work my way to the bottom, then work back up to the top again. This way, I figure I do the heavy sets twice, [...]
Tuesday - CV and abs
It was dark by the time I got back from my meeting, so I decided to go down the gym and go for a run on the treadmill, followed by some ab work.
I could only manage a twenty minute run on the treadmill, for some reason felt really tired and out [...]
Breakfast
An apple, a banana and a bacon roll. About 600 calories and 20 grams of protein.
Lunch
A Waitrose chicken and bacon sandwich, a packet of McCoys steak flavoured crisps and bottle of diet coke. About 800 calories and 30 grams of protein.
Mid afternoon snack
I got some new protein today, so had a shake this afternoon for [...]
Breakfast
Sausage and bacon sandwich on four slices of white bread. Approx 800 calories and 40 grams of protein.
Lunch
Two scrambled eggs (made with skimmed milk) on brown granary bread toast. Approx 600 calories and 20 grams of protein.
Dinner
Pork chops with roast potatoes and vegetables. Approx 1,000 calories and 40 grams of protein.
Daily Totals:
Calories: 2,400
Protein (grams): 100
Monday - chest and shoulders
Chest
For my chest workout today, I decided to do some step down sets, starting heavy and getting lighter, with three sets for each movement (decline, flat and incline).
Decline bench dumbell press:
18kg x 12 reps
16kg x 12 reps
14 kg x 12 reps
Flat bench dumbell press:
20kg x 12 reps
18kg x 10 reps
16kg x 11 reps
Incline bench dumbell [...]
For so many people, the idea of effective weight loss is a mystery. They seem to flit from one “fad diet” to the next, maybe losing a few pounds whilst dieting, but as soon as they stop dieting, they put the weight back on.
Why is this? It’s because diets work by starving the body, so it [...]
Sunday is a long(ish) run day. I’m not training for a half marathon or anything like that so I’m not out trying to get a specified number of miles done or anything. I treat my sunday run as a nice end to the week, go for a longer run than I would do in the [...]
Breakfast
A banana. Approx 80 calories and negligible protein.
Lunch
Sausage and onion baguette with brown sauce. Approx 600 calories and 25 grams of protein.
Dinner
Steak and ale pie, chips and peas. Approx 1,200 calories and 25 grams of protein.
Daily Total
Calories: 1,880
Protein (grams): 50
Saturday would normally be a rest day for me, but my schedule is out of sync due to missing my weights session on Wednesday.
Legs
Warmup - 500 metres rowing, just to get the blood flowing, couldn’t use any of the treadmills as they were all being used. Did one light set, 100kg leg press for 15 [...]
