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Back onto the new norm.

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

Kcal consumed
2,752
Kcal burned
3,033
Active kcal
740
Date

7 October 2020

Muscle groups
  • Full-body

07.10.20 - Full-body & Cardio

After having a nice meal out yesterday after only having been on the diet for 1.5 days, I'm now back on the new 'norm'. I'm really enjoying these full body splits & let's just hope that they work for me!

  • W.O.D
  • 50-40-30-20-10
  • - Sinlge-unders
  • - Sit-ups
  • Wednesday
  • Quadriceps: Landmine split hack squat
  • Hamstrings: Glute bridge
  • Back: Landmine single arm row
  • Chest: Bench press
  • Shoulders: Scott press
  • Biceps: N/A
  • Triceps: N/A
  • Calves: Seated calf raises
  • Abs: Band crunch
  • Cardio
  • 5 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!