Wednesday 7th November 2012

I have found a way to include some carbs into my diet without feeling the psychological puffiness - to have sweet potato in soup - making up a batch of 6 and keeping them in fridge means that they are really quick and easy to bung in the microwave.

Ingredients:

600g sweet potato
4 large chicken breasts (600g)
1 large leek
1 large onion
chilli flakes
paprika
chicken stock

1. Chop leek and onion and dry fry in a spray oil to soften
2. Peel and chop sweet potato, add to pan with 500ml of chicken stock
3. Place chicken breasts in separate pan and slowly boil in stock, add chilli flakes and paprika
4. When chicken is cooked and sweet potato is softened place all ingredients in blender and blend until desired consistency (personally I prefer it smooth!)
5. Season to taste


Food diary:

08.00: 1 whole egg, 3 egg whites, turkey, 30g half fat cheese, mushrooms
12.30: 125g quark, 30g whey protein
15.30:  chicken and sweet potato soup, 125g quark, 30g whey protein

WORKOUT

20.00: chicken, spinach, vegetables, riccota, 25g creme freche
21.00: 125g quark, 50g 90% coco chocolate

Workout - shoulders

10 minutes x trainer

Shoulder press
Warm up
12, 10, 10 ,8 (14kgs)

Shoulder raise
12, 10, 10, 10 x 8kgs

Bent over raise
12, 10, 8, 8 x 6kgs

Upright row
12,  10, 10, 8 x 25kg

Shrugs
10, 10, 8, 8 x 16kgs

Diagonal frontal raise
12, 12, 12 x 8kgs (each side)

Rotator cuff twists
15, 15 x 4kg (each side)

Decline sit ups x 50

 x trainer 10 minutes