Apart from a PT session this morning and a bit of paperwork to do tonight, I have taken the day off all kinds of work and spent the day with my little man - mainly reinacting power rangers (apparently I am the pink ranger). The fridge was completely empty so did a big shop followed by a cook up for the week - made 16 meals + snacks for the next week.
General basic I ALWAYS get:
- chicken breasts - with meat I always try to buy good quality (apart from soups which I get the cheaper stuff)
- turkey meat (white and brown)
- lean mince meat
- salmon
- white fish
- SPINACH (hate the term "superfood" but I could not live without it!)
- tomato
- beetroot
- rocket
- leek
- pepper
- mushroom
- sweet potato
- frozen berries
- mustard
- balsamic vinigar
- quark
- 0% yogurt
- oats
Food diary:
09.00: chicken breast
12.30: 50g oats, 30g whey protein
WORKOUT
15.00: protein shake, 1/2 piece cake
16.00: 1/2 chicken breast, 100g cashew nuts, 2 protein biscuits
20.00: 1 egg, 30g 1/2 fat cheese, 2 x chicken legs, mushroom
21.00: quark, 2 tbsp peanut butter
Workout - quads and calves
Wide stance leg press 100kg
20 reps x 10
Calf raise (on leg press machine) 35kg
20 reps x 5
100 rep Quad extension drop set
55kg x 20, decresease 5kg increments - x 4
10 minutes rower
10 minutes abs
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