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And it begins.

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

Kcal consumed
2,752
Kcal burned
3,194
Active kcal
901
Date

5 October 2020

Muscle groups
  • Full-body

New meal plan

Here is the new meal plan to go along with the workout plan →

Porridge, Protein Powder, Banana, Blueberries & Honey

9:30

Smoked Salmon, Scrambled Eggs, Burgen Bread, Butter, Lemon & Black Pepper + Skyr & Dried Fruit

11:30

Beef Jerky & Protein Shake

13:30

Chicken Breast, Basmati Rice & Spinach

15:30

Cottage Cheese & Pineapple

17:30

Chicken Breast, Boulgur & Broccoli

19:30

2 x Rice cakes, Grenade Spread, Peanut Butter & Protein Shake

21:30

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

05.10.20 - Full-body & Cardio

So it's the start of a new week & I'm starting my new training plan fully. I've also added in below my new daily diet.

  • W.O.D
  • 6 mile outdoors mountain bike
  • Monday
  • Quadriceps: Hack squat
  • Hamstrings: DB RDL
  • Back: Pull-ups
  • Chest: Push-ups
  • Shoulders: Neutral grip press
  • Biceps: Hammer curls
  • Triceps: Skullcrushers
  • Calves: Rocking calf raises
  • Abs: Hanging knee raises
  • Cardio
  • 3 mile run
  • Les Mills sprint cycle class
  • Stretch & Recovery
  • 20 mins Compex machine
  • 20 mins foam rollers
  • 20 mins stretching

Full day of eating

Porridge, Protein Powder, Banana, Blueberries & Honey

9:30

Smoked Salmon, Scrambled Eggs, Burgen Bread, Butter, Lemon & Black Pepper

11:30

Beef Jerky & Protein Shake

13:30

Chicken Breast, Basmati Rice & Spinach

15:30

Cottage Cheese & Pineapple

17:30

Chicken Breast, Boulgur & Broccoli

19:30

2 x Rice cakes, Grenade Spread, Peanut Butter & Protein Shake

21:30

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 / 270g / 1g = 4kcal / 39%

Carbs / 283g / 1g = 4kcal / 41%

Fat / 60g / 1g = 9kcal / 20%

The Split

Total Calories: 2,752

Fibre: 28g

Sugar: 77g

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!