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Out in the bike again.

Today's main focus points were: Full-Body & Cardio

Kcal consumed
2,877
Kcal burned
2,785
Active kcal
492
Date

29 October 2020

Muscle groups
  • Full-body

29.10.20 - Full-Body & Cardio

Today brought me yet another amazing workout in my new hub of fitness! I also went out on a bike with my dad.

  • W.O.D
  • N/A
  • Thursday
  • Quadriceps: Barbell squat
  • Hamstrings: KB swings
  • Back: Lat pull downs
  • Chest: DB fly
  • Shoulders: N/A
  • Biceps: DB curls
  • Triceps: Band extend
  • Calves: Rocking calf raises
  • Abs: Air crunch
  • Cardio
  • 6 mile bike ride
  • Stretch & Recovery
  • 20 mins Compex machine
  • 20 mins foam rollers
  • 20 mins stretching

Full day of eating

Kiwi, Blueberry, Tropical Juice & Protein Smoothie

9am

Smoked Salmon, Egg & Sauces on Burgen Bread + Burgen Bread & Marmite

11am

Borwnie Flavoured Milk

1pm

Bean, Lentil & Veg Soup

3pm

Baguette, Smoked Salmon & Mozzarella

5pm

Chicken Breast, Basmati Rice, Mixed Veg & Peri Peri Sauce

7pm

Rice Cake & Grenade Spread + Protein Shake

9pm - 10pm

5% CBD Oil (3 drops twice a day), 5g Creatine, 10g BCAAs, Cod Liver Oil (Omega-3), Multivitamin, Vitamin B12, Vitamin C, Vitamin D + Calcium, Garlic Extract

MACROS

Protein / 218g / 1g = 4kcal / 30%

Carbs / 346g / 1g = 4kcal / 48%

Fat / 69g / 1g = 9kcal / 22%

The Split

Total Calories: 2,877

Fibre: 50g

Sugar: 88g

Coronavirus Update:

The threat of a second lockdown is looming & my gym is nearing completion. I can't wait to start using it, it's looking amazing!