Taking it step by step.

Today's main focus points were: Running, Cycling & CrossFit.

Kcal consumed
Kcal burned
Active kcal

15 May 2020

Muscle groups
  • Full Body

15.05.20 - Cycling, Running & CrossFit

So yesterday's aim was to get at least 1k active calories even with a slightly dodgy knee, I managed this quite comfortably coming in at 1,314 active calories. I did this through mostly CrossFit, Cycling & Walking.

It's been roughly 48 hours since the run that I noticed my knee & since then I haven't done anything that would aggravate it further, I feel like thanks to this it's healed up well & I will try out a gentle jog today just to see whether it's ready.

My aim is to keep the active calories above 1k again today.

  • Cardio & stretching:
  • 3.5 mile run
  • 2 mile run
  • 500 skipping
  • 30 min walk
  • 5 rounds:
  • Back & forward cones runs / double shuttle runs / 50 high knees / 50 heel flicks / 50 keepie ups
  • 5 rounds:
  • 20 plate swings / 15 plate push press / 10 plate snatch / 5 cal bike
  • 5 rounds:
  • 20 side raise / 20 plate hammers / 20 plate shrugs / 20 cal bike
  • 100 of each:
  • Pull ups
  • Push ups
  • Knee raise
  • Band extend
  • Band hammer
  • Band curl
  • Band reverse extend
  • Crunch
  • Bicycle kicks

Full day of eating

Muscle Moose & Tropical Juice

Spicy Peanuts

Turkey & Vegan Cheese Toastie

Applied Nutrition Vegan-Pro Shake

Violife Cheese Slice

1 Protein Ball (See recipe)

White Chocolate Cookie Grenade Bar

Chicken, Ham, Eggs & Chips

Marmite on toast

White Chocolate Cookie Grenade Bar

Creatine Monohydrate, BCAAs, Omega-3, Multivitamin, Vitamin C, Vitamin D + Calcium, Vitamin B12, Garlic Extract


I figured I should probably start sharing what my MACROS look like.

Protein: 244g 38% / Carbs: 218g 34% / Fat: 80g 28% / Fibre: 33g = Total Calories: 2,568kcal

Overall not a bad day, my fibre is a fair bit lower than normal, but that's ok for a day.


Unfortunately I will not be able to train at gyms for the foreseeable, this is due to COVID-19 & the government are closing all gyms in the interest of us all. Social distancing is very important at this moment in time so I will be following these guidelines and training from home.

This does; however, mean that my training will take a knock and the schedule will have to change, but this is where we find out what we're made of and what we can acheive just with pure will power.