Food diary 2011: Nov 14 to Dec 23 – Week 5

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Monday 12th December

Training:

  • AM – Lower chest, triceps, 16 mins HIIT
  • PM – 45 min Spin class

Meals:

  • Pre-workout – 2.5 scoops Jack3d, 5gms creatine
  • Post-workout – 2 scoops whey, banana, 5gms creatine, 7.5gms amino acids, 1 scoop oats, 1 tbs Udo oil, skimmed milk
  • Protein porridge – 1 scoop oats, 1 scoop whey, banana, semi-skimmed milk
  • Chicken, broccoli, 4 w/meal rice cakes
  • Protein shake (1 scoop whey, skimmed milk)
  • Poached salmon, spinach
  • Protein shake (1 scoop whey, skimmed milk)

Water/Supplements etc

  • 2.5 litres of water, 1 coffee, 1 herbal tea

 

Tuesday 13th December

Training:

  • Back
  • 16 mins steady state cardio

Meals:

  • Pre-workout – 2.5 scoops Jack3d, 5gms creatine
  • Post-workout – 2 scoops whey, banana, 5gms creatine, 7.5gms amino acids, 1 scoop oats, skimmed milk
  • Protein porridge (1 scoop oats, banana, 1 scoop whey, 1 tsp peanut butter, semi-skimmed milk)
  • Tuna fillet, 2 w/meal rice cakes
  • Protein shake (1 scoop whey, skimmed milk)
  • Roast chicken, chips

Water/Supplements etc

  • 3 litres of water, 2 coffees

 

Wednesday 14th Dec

Training:

  • Rest

Meals:

  • Protein smoothie – 2 scoops whey, 1 scoop oats, 1tbsp Udo’s oil, banana, 5gms creatine, 7.5gms amino acids, water
  • 1 small packets crisps (165kcals)
  • Chilli, jacket potato, low fat cheese
  • Chilli, ciabatta, 4 jaffa cakes, 8 cubes chocolate

Water/Supplements etc

  • 3 litres of water

 

Thursday 15th December

Training:

  • Rest

Meals:

  • 4 egg omelette, ciabatta
  • Fish and chips
  • Beef pattie, fries, salad, creme brulee
  • Alcohol – wine, liquer, spirit

Water/Supplements etc

  • 2.5 litres of water

 

Friday 16th December

Training:

  • Rest

Meals:

  • 3 hashbrowns, poached egg
  • Chicken breast, chorizo, crisps
  • Chilli, jacket potato

Water/Supplements etc

  • 2.5 litres of water, 1 coffees

 

Saturday 17th December

Training:

  • Legs

Meals:

  • Pre workout – 2.5 scoops Jack3d, 5gms creatine
  • Post workout – 2 scoops whey, banana, 1 scoop oats, 1 tbsp Udo oil, skimmed milk
  • Half ciabatta, smoked salmon, 2 poached eggs
  • Chicken in curry sauce, w/meal rice, brocolli
  • Half ciabatta, humous, crisps
  • Protein porridge (1 scoop oats, 1 scoop whey, banana, 1 tsp peanut butter, skimmed milk)
  • Alcohol – Several Vodkas, 1 pint beer

Water/Supplements etc

  • 2 litres of water, 1 tea

 

Sunday 18th December

Training:

  • Rest

Meals:

  • Ciabatta, cheese
  • Cheese burger, fries
  • 6 cubes chocolate

Water/Supplements etc

  • 2 litres of water

 

Summary

Another bad week, my only excuse is it’s the holiday season! But I need to eat clean this week, as my goal is to get to 19% by Christmas Eve. Week 6 is up next week and The New Year onward will see in a new routine, with plenty more focus!

Body stats 18th Dec 2011

  • Body fat: 19.5 %

Starting stats:

  • Weight: 226.8 lbs (102.9 kg)
  • Bodyfat: 25.9 %

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