Breakfast
Fifty grams of whey protein powder in a shake, with 100 grams of fine scottish oats and a banana blended into it. A glass of fresh oj with two grams of creatine mixed into it and an apple for afters. Approx 800 calories and 40 grams of protein.
Lunch
A chicken tikka sandwich on white bread with some crisps and [...]
Logan presents Dottie’s weight loss zone posted at Lose The Over Weight.
Sam presents All Diets Work No Diets Work posted at
Breakfast
A whey protein shake mixed with 100 grams of scottish oats and a banana. A glass of fresh orange with a teaspoon of creatine mixed into it and an apple afterwards. Approx 700 calories and 40 grams of protein.
Lunch
A couple of tortilla wraps with chicken tikka pieces, lettuce and cucumber for filling. An apple and a [...]
Pre-workout
A whey protein shake with 100 grams of scottish oats, a banana and a glass of fresh orange juice with a teaspoon of creatine mixed into it. Approx 700 calories and 40 grams of protein.
Post-workout
Another whey protein shake with 100 grams of dextrose mixed into it and a teaspoon (1 gram) of creatine mixed into [...]
Friday - biceps and triceps
Biceps
I’m struggling with biceps at the moment, I seem to be stuck on a weight that I can’t seem to get past - 30kg on the cable curl. Today was no exception, I did the weight, but it didn’t feel easy and I’m reticent about increasing it next week, though I [...]
Pre-workout
A whey protein shake with 100 grams of scottish oats and a banana. A small glass of fresh orange with a teaspoon of creatine mixed into it. Approx 700 calories and 40 grams of protein.
Post-workout
Another whey protein shake with 100 grams of dextrose mixed into it and a teaspoon of creatine. Approx 700 calories and [...]
Thursday - legs
I’ve had a twinge in my legs for the last few weeks, around the groin area. I worked through it last week and this week its feeling much better. As such I decided I would go for a normal leg workout, get some good working sets in and try and stack out the [...]
Pre workout
50 grams of whey protein (80% protein), 100 grams of fine ground scottish oats and a banana in a nice home made shake. A glass of fresh orange with a teaspoon (approx 1 gram) of creatine mixed into it. Approx 700 calories and 40 grams of protein.
Post workout
Another whey protein shake, this time with 100 [...]
Wednesday - shoulders
I’ve moved my shoulder workout from a Thursday to a Wednesday so that I can do legs on a Thursday, leaving biceps and triceps for Fridays. The reasoning being that I wanted to have enough time between chest and back (Monday/Tuesday) and biceps/triceps for recovery. Last week I did my biceps on Wednesday [...]
Pre-workout
A whey protein shake with 100 grams of scottish oats and a banana mixed into it. A glass of fresh orange with a teaspoon of creatine mixed into it. Approx 700 calories and 40 grams of protein.
Post-workout
Another whey protein shake with 100 grams of dextrose mixed into it and a banana. The shake also had a [...]
