3rd August
11.00 WAKE up
11.45 MEAL 1
4 boiled eggs
2 slice of chopped ham
butter
salt
20.00 BIG CHEAT MEAL 
MEAL 2
roast chicken
potatoes
stuffing
peas
broccolli
carrots
stuffing
gravy.
hads LOTS of the above.
4th August.
8.00am Wake up
8.10am
2 HOT-ROX
1 norateen
multivit
2 fishoil
9.00 - 16.00 Coaching kids
13.00 MEAL 1
1 chicken breast
1 tomato
2 scoops whey
16.30 GYM:
standing shoulder dumbbell press 25kg bells 5x8
seated smith machine military press 50kg 5x5
“Delt Triad” 8,8,10 3 sets
One hand snatches 25kg dumbbell 3sets 4 reps each hand
Shoulder Pull Downs 3x8 74kg
Fitness Circuit:
8m ladder → 10m sprint → 10m jog → 5m ladder → 10m jog → 10m sprint with 5 kg medicine ball
1st set - 2 feet in each ladder 3 sets
2nd set - side steps in each hole 3 sets
3rd set - high knees, feet in each hole 3 sets
4th set - 2 feet in each hole. 3 sets
(Instead of last sprint, i picked up th ball and did a 50m 50% run while tossing the ball up and cathing it) 3sets
17.30 PWO MEAL 2
2 scoops whey
2 fishoil
2 HOT-ROX
2 norateen
19.30 MEAL 3
ommellete:
4 whole eggs
1.5 chicken breasts
2 mushrooms
small can of sweetcorn
1 tomato
handful of grated cheese
seasoning
21.00 BED
5th August
8.00 Wakeup
8.30 MEAL 1
2 scoops whey
2 HOT-ROX
multi vit
2 fishoil
9.00 - 16.00 Coaching kids sports
13.00 MEAL 2
2 pints of full fat milk
2 scoops whey
17.00
2 HOT-ROX
3 fishoil
18.00 MEAL 3
3 vegetable rolls
2 sausages
stirfry : mushrooms, onions, peppers
mayo
6th August
8.00am Wake up
8.30am MEAL 1
2 scoops whey
2 HOT-ROX
multivit
2 fishoil
9-16.00 Coaching kids (played badminton for 3 hours, won 9-7 insets, legs are fried)
13.00 MEAL 2
2 scoops whey
2 HOT-ROX
3 fishoil
18.00 MEAL 3
1/2 pepper
2 chicken breasts
1/2 onion
small tin of sweetcorn
seasoning
2 tomatoes
mayo
salad
21.00 MEAL 4
2 scoops whey in milk
3 fishoil
2 Z-12
00.30 Bed
1 month ago
now
any thoughts/critques etc welcome.
didnt take any measurements, ill do it tomorrow.
im not happy with the photos, i can only see minor minor improvements. although ive lost a nearly a stone…