New Routine!

Sunday was another rest day after being a tiny bit tired out on Saturday.  Lots of sport on the telly and I napped through at least some of it; just crashed out on the sofa after my yummy ham, lettuce and Philadelphia wrap (looks so clean and simple and it is!).  Then it was lots of cooking... a big batch of chilli to last a couple of weeks of quick dinners when it's too much like faff to cook something long; a roast chicken for Sunday dinner; and a batch of fruit, nut and seed bars.  This was iteration number 4 of the fruity ones and the latest recipe has cherries and cranberries in it.  It's less proteiney and fibrey than the last iteration and I think that's because there's less peanut butter in this one.  And they certainly turned out a lot thinner and darker than the last lot but that's probably because I have a new baking tin that's actually metal this time instead of the ceramic dish I was using before.  So, I may need to drop the temperature and keep the cooking time the same.

Ingredients

• 50g Oats
• 100g Pure Clear Honey
• 80g Crunchy Peanut Butter
• 30g Soft Dried Pitted Dates
• 40g Wholegrain Brown Puffed Rice
• 40g Raisins
• 40g Natural Cashew Butter
• 40g Walnut Pieces
• 40g Pecan Nuts
• 15g Pumpkin Seeds
• 25g Hulled Sunflower Seeds
• 25g Dried Cherries, Dried
• 25g Dried Cranberries

Method

Pre-heat oven to 140-150C and line a baking tin with greaseproof paper.

Weigh oats and rice into a bowl. Weigh and chop fruit and nuts into the bowl and add in the seeds.

Weigh nut butters and honey into a separate bowl. Microwave for 30s, stir and microwave for a further 15s.

Mix all of it together thoroughly and dollop into the baking tin. Press down very firmly (use the back of a spoon or a bit of greaseproof paper and your hands which I find easier).

Bake for 30-40 minutes or until golden. Leave to cool until hard - press it down again as soon as it come out of the oven if the dried fruit has swollen up and pushed the mix apart a bit. Then turn out and chop with a sharp knife into portions.

Nutrition Data Per Serving
Calories (kcal)	209.4
Carbohydrate (g)	21.9
Protein (g)	4.9
Fat (g)	11.5
Fibre (g)	2.3
Fruit & Veg	0.1

So, today I can has new routine!  And it's a leg-thrasher :oD

• Warm up on the cross-trainer or rower for 4-5 minutes
• One leg squats (pretty much ATG) - 10x2 at 20kg
• Hamstring curl on the Swiss Ball - 15x2 with bodyweight
• Leg extensions with slow negative motion - 10x2 at 35kg
• Superset - Leg raise with press using Vipr - 15x2 at 10kg
• Superset - Walking lunges with side-swipe with Vipr - 10x2x2 at 10kg
• Reverse lunges with row using Kinesis α - 20x2 at L4
• Crunches with leg cycles using Kinesis δ - 10x2x2 at L2
• Intervals on the rower - 4x30s with 60s recovery at L5
• Cool down and stretch

I'm not sure what to substitute in for the Kinesis δ jobbie in my local gym to home, but I'm sure I'll think of something for that one.  It's only a 3 week routine and today counted even though I did only one set of everything.  Obviously I'll try to up the sets to 3 across the board as my first progression before thinking of upping the weights (apart from the Vipr which felt really rather light).

Low kcal burn at the gym today so slightly lightish foods...

B - greek yogurt with Yeo Valley fruit compote, 1 scoop MP Max and flaked almonds
S - cottage cheese spread on a Dr Karg crisp bread
*gym*
S - 1 scoop MP Max in skimmed milk
L - salad; leftover roast chicken, sweet pepper, cherry tomatoes, celery, beetroot and lettuce
S - greek yogurt with strawberries
S - carrots and houmous
D - stir-fried roast chicken, chorizo, wholegrain rice, baby corn and peas

Actual leftovers dinner tonight with the roast chicken pan fried up with chorizo, wholegrain rice and some veggies... looks quite pretty I think :o)

Calories (kcal) [kcals to maintain weight (inc. exercise)	1565 2077]
Protein (g)	128.8 (32.7%)
Carbohydrate (g)	148.9 (37.3%)
Fat (g)	52.3 (30%)
Fibre (g)	21.4
Fruit & Veg	10.6