Food diary 2011: Nov 14 to Dec 23 – Week 6

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Monday 19th December

Training:

  • AM – Upper chest, shoulders, 16 mins HIIT
  • PM – 45 min Spin class
  • Dynamic/Static stretching

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
  • Chicken, broccoli
  • Chicken, jacket potato, cheese
  • Protein shake (1 scoop whey, 1 scoop casein, skimmed milk)
  • Protein shake (1 scoop whey, 1 scoop casein, skimmed milk)

Water/Supplements etc

  • 3 litres of water, 1 green tea

 

Tuesday 20th December

Training:

  • Rest

Meals:

  • 4 egg omelette, grated cheese
  • Protein porridge (1 scoop oats, banana, 1 scoop whey, semi-skimmed milk)
  • Protein shake (1 scoop whey, skimmed milk)
  • Jacket potato, cheese, chicken chilli
  • Packet crisps (300 kcals), chicken chilli, 2 slices xmas cake

Water/Supplements etc

  • 3 litres of water, 2 teas

 

Wednesday 21st Dec

Training:

  • Dynamic stretching, Back & Biceps, 16 mins HIIT
  • 45 mins Spin
  • Static stretching

Meals:

  • Pre-workout – 2.5 scoops jack3d, 5gms creatine
  • Post workout – 2 scoops whey, 1 scoop oats, 1tbsp Udo’s oil, banana, 5gms creatine, 7.5gms amino acids, skimmed milk
  • 1 jacket potato, chicken chilli, grated cheese
  • Protein shake (1 scoop whey, 1 scoop casein, skimmed milk)
  • 3 egg omelette, chicken chilli
  • Casein shake (1 scoop, skimmed milk)

Water/Supplements etc

  • 4 litres of water

 

Thursday 22nd December

Training:

  • Dynamic stretching, Lower chest, triceps
  • 20 mins cardio
  • Static stretching

Meals:

  • Pre-workout – coffee, 1 energy bar (150kcals)
  • Post-workout – 2 scoops whey, 1 scoop oats, banana, 5gms creatine, 7.5gms amino acids, skimmed milk
  • Jacket potato, 3 scrambled eggs, grated cheese
  • Casein shake (1 scoop casein, 1 scoop whey, skimmed milk)
  • Chilli (beef), w.meal rice, grated cheese
  • Casein shake (1/2 scoop casein, 1/2 scoop whey, 7.5 gms amino acids, skimmed milk)

Water/Supplements etc

  • 3 litres of water

 

Friday 23rd December

Training:

  • Legs, dynamic stretching, isometric stretching
  • 2 mile trail run

Meals:

  • Pre-workout – 3 scoops Jack3d
  • Post-workout – 2 scoops whey, 1 scoop oats, banana, 5gms creatine, 7.5 grams amino acids, skimmed milk
  • Chilli, w/meal rice
  • Chilli, w/meal rice
  • Casein shake (1 scoop casein, 1 scoop whey, skimmed milk)
  • 3 egg omelette
  • Casein shake (1/2 scoop casein, 1/2 scoop whey, 7.5gms Amino acids, skimmed milk)

Water/Supplements etc

  • 1 multi vit, 1000mg Vit C, 2 pro-biotic
  • 3 litres of water, 1 tea

 

Saturday 24th December

Training:

  • Shoulders, Abs, dynamic stretching
  • 16 mins HIIT
  • Static stretching

Meals:

  • Pre workout – Coffee, 1 scoop whey, banana, 7.5gms amino acids, 5gms creatine, skimmed milk
  • Post workout – 2 scoops whey, banana, 1 scoop oats, 1 tbsp Udo oil, skimmed milk
  • Xmas begins…..

Water/Supplements etc

  • 1 mutli vit, 1000mg vit c

 

Summary

 

Body stats 24th Dec 2011

  • Body fat: 19.5 %

Starting stats:

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

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