Yesterday...
B - greek yogurt with 1 scoop whey, blueberries and pecan nuts
S - banana
*swim*
S - 1 scoop whey in skimmed milk
L - salad; lettuce, sweet peppers, capers, honeyed goats cheese, walnuts and lemon juice
S - tangerines
S - carrot and houmous
S - banana
*run*
S - 1 scoop whey in semi-skimmed milk
D - pork and mustard sausages with sweet potato mash and peas
Exercise - 20 minutes swim (204m warm up, 408m timed, 442m cool down), 28 minutes run (4.9km)
| Calories (kcal) [kcals to maintain weight (inc. exercise) | 1958 2237] |
| Protein (g) | 147.3 (30.5%) |
| Carbohydrate (g) | 184.2 (35.8%) |
| Fat (g) | 72.1 (33.7%) |
| Fruit & Veg | 12.8 |
Today...
B - greek yogurt, 1 scoop whey, blueberries and desiccated coconut
S - Nakd bar - Berry Cheeky and a skinny caramel macchiato (cheat #1 this week)
L - salad; lettuce, sweet pepper, capers, roasted chicken fillet and honey&mustard dressing
S - tangerines
S - beef jerky
D - prawns with garlic, lime, chilli and 4 billion tons of tomatoes (and couscous)
S - mini Babybel Light
Exercise - rest (plus a deep tissue massage)
| Calories (kcal) [kcas to maintain weight (inc. exercise) | 1380 1795 |
| Protein (g) | 147.7 (44.3%) |
| Carbohydrate (g) | 126.7 (35.6%) |
| Fat (g) | 29.9 (20.1%) |
| Fruit & Veg | 9.9 |
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