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Feeling the full effect.

Today's main focus points were: Cardio & Circuits

Kcal consumed
2,664
Kcal burned
3,126
Active kcal
1,199
Date

13 August 2020

Muscle groups
  • Full Body

13.08.20 - Cardio & Circuits

Today was about shorter workouts that felt like your body had been taxed for hours.

  • Cardio
  • 2 mile run (10kg weighted vest)
  • 6 mile run
  • 5 round of:
  • 20 cal bike / 20 walking lunges / 10 squats / 10 RDL (2 x db @ 10kg each)
  • 5 rounds of:
  • 100 single-unders / 20 push press / 20 bar row (bar @ 40kg)
  • Stretch & Recovery
  • 20 mins Compex machine
  • 10 mins Massage
  • 10 mins stretch

Full day of eating

Crunchy Nut & Almond Milk

09:00

Burgen Bread & Marmite

10:00

Smoked Salmon, Scrambled Eggs, Mushrooms, & Bagel + Butter.

13:00

Cashew Nutes, Dry Roasted Edamame Beans, Wasabi Peas, Dried Corn

14:00

Applied Nutrition Vegan Protein Shake

16:00

Chicken Breast, Basmati Rice, Peas, Onion, Butter & Chicken Stock

19:00

Bulk Powders Vegan Protein Shake

22:00

Creatine, BCAAs, Multivitamin, Vitamin C, Vitamin D + Calcium, Omega-3 & Garlic Extract

Other: Monster Zero Calorie 15:30 / Peperami Firestick 16:30 / Eatlean Cheese 18:00 / Rich Tea Biscuit x 2 18:30 / Chocolate Digestive x 2 20:00

MACROS

Protein / 208g / 1g = 4kcal / 31%

Carbs / 242g / 1g = 4kcal / 36%

Fat / 96g / 1g = 9kcal / 32%

The Split

Total Calories: 2,664

Fibre: 33g

Sugar: 44g

Coronavirus Update:

There has been talks of gyms opening up in a few weeks now; however, with this virus still having spikes & the main reason for opening up seems to be for business recovery (which I completely understand, people have to feed themselves & the economy needs to recover), I will stay away from the gyms for a while until I feel like we can all train in a fully safe environment.