Monday 4th February 2013

 

9 weeks to go and making a few diet changes after talking to a a few people, one person is going to help guide me in the final weeks as he has "been there and done it". I feel like I can trust him so I will do exactly what he says. My changes from  tomorrow are:

 

• Consume more at breakfast - 4 egg whites is simply not enough to boost the metabolism
• No berries at night - prevent rises in insulin over night
• Consume the same meals everyday - e.g. same meal at 11.00 and same meal at 14.00
• Consume fruit post workout to assist with muscle anobolism
• Add in more fat sources - avocardo, almonds, oils etc
• Start to cut out dairy - e.g. greek yogurt

 

Food diary:

 

07.00: BCAAs 125ml whey refresh

Workout - HIIT: Burpees 1 min on, 30 sec rest x 5, 25 minute steady state cardio

09.30: 125ml whey refresh, 40g almonds

11.30: 120g chicken, spinach, beetroot

14.30: 120g chicken, 500g broccolli

17.00: 120g tuna, spinach

Workout

19.00: Protein shake

20.30: 100g salmon, asparagus, mushrooms, spinach, green beans

22.30: 125g quark 40g yogurt, 25g casein, 100g berries, 5g coconibs

 

1450kcal 42g fat 211g protein 34g carbohydrates

 

Below is a really easy to make protein mousse cake:

- 50g whey protein

- 125g quark

- 150ml water

- 4 whisked egg whites (firm and fluffy)

- 100g raspberries

 

Mix all together, cook for 20 mintes @ 160oc - cool in fridge

 









 

Workouts - Shoulders

 

Warm up

 

Shoulder press

8 x 14kg x 8

 

Seated lateral raise

8 x 8kg x 10

 

Arnold press

8 x 8kg x 6

 

Overhead barbell press

15 x 12.5 x 3

 

Close grip chest press (triceps holding FAT!)

15 x 20kg x 6