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Making sacrifices.

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

Kcal consumed
2,922
Kcal burned
3,143
Active kcal
850
Date

6 October 2020

Muscle groups
  • Full-body

06.10.20 - Full-body & Cardio

So it's only day 2 of my new training & nutrition plan, but it's my dad's birthday so I will be going out for a meal with him. I have already spent time looking online at the best options for me to stick with my diet. In preparation for this I will also reduce the amount I eat beforehand.

  • W.O.D
  • 21-15-9
  • - Snatch
  • - Pull ups
  • Tuesday
  • Quadriceps: Landmine front squats
  • Hamstrings: Single leg RDL
  • Back: T-bar row
  • Chest: Floor DB press
  • Shoulders: Side raise
  • Biceps: Barbell curls
  • Triceps: Overhead extends
  • Calves: Standing calf raises
  • Abs: Bicycle kicks
  • Cardio
  • 6 mile outdoors bike ride
  • 1,000 single-unders
  • Les Mills sprint cycle class
  • Stretch & Recovery
  • 20 mins Compex machine
  • 20 mins foam rollers
  • 20 mins stretching

Full day of eating

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

9:30

Porridge, Protein Powder, Banana, Blueberries & Honey

13:00

Beef Lasagne & Garlic Ciabatta

Dog & Partridge @ about 19:45

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

Other: Peperami (Hot) 13:00 / Beef Jerky 15:00 / Toast & Marmite 15:30 / Protein shake 22:00

MACROS

Protein / 192g / 1g = 4kcal / 28%

Carbs / 237g / 1g = 4kcal / 35%

Fat / 111g / 1g = 9kcal / 37%

The Split

Total Calories: 2,922

Fibre: 12g

Sugar: 55g

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!