Left: Front view of me at the beginning of week 1. Right: Back view of me at the beginning of week 1.
06 NUTRITION PLANS AND TRAINING SESSIONS
THE BEGINNING
Left: Front view of me at the beginning of week 1. Right: Back view of me at the beginning of week 1.
BODYBUILDING POSES
Top left: Abdominal pose; Top right: Rear double biceps; Bottom left: Front lat spread; Bottom right: Lat spread
HEALTH CHECK AT THE BEGINNING
Throughout the 12 weeks, use the tests and training sessions to monitor your own progress and to help focus on your weaker areas.
MY RESULTS
| Statistics | Weight (kg): 87.5 Height (cm): 175.5 |
| Health tests | BMI: 28.1 RHR: 79 BP: 133/92 Fat (%): 20.9 Glucose: 5.9 Cholesterol: 5.9 Lung function: 600 |
| Measurements (cm) | Neck: 40.64 Chest: 99.06 Arms: R: 34.29 L: 34.92 Navel: 90.17 Hips: 87.63 Thighs: R: 60.96 L: 59.69 Calves: R: 40.64 L: 39.37 |
| Calliper test (mm) | Biceps: 6 Triceps: 8 Waist: 15 Subscapularis: 12 Total: 41 Calliper fat (%): 16.6 |
| Fitness tests | Bleep test (level): 10.7 |
| Maximum reps in one minute | Push-ups: 59 ½ sit-ups: 60 Squats: 52 Dips: 55 Max pull-ups: 12 |
| One rep maximum weight training (kg) | Squats: 110 Bench press: 100 Military press: 60 Deadlifts: 120 |
WEEK ONE NUTRITION PLAN
OVERVIEW
| Day | Breakfast | Lunch | Dinner |
| 1 | Muesli with fresh fruit | Smoked salmon pitta | Beef stir fry |
| 2 | Fruit porridge | Tuna and olive salad | Chicken with roasted sweet potatoes |
| 3 | Fresh fruit and seeds | Tuna salad with sweet potato | Slow roasted orange veal |
| 4 | Wheat biscuits or muesli with fruit | Turkey wrap | Jacket potatoes with cheese |
| 5 | Fruit salad | Butternut squash and vegetables | Spicy salmon |
| 6 | Fruit smoothie 1 | Pitta turkey salad | Grilled tandoori chicken |
| 7 | Omelette | Butternut squash and coriander soup | Mackerel salad |
SHOPPING LIST WEEK 1 
CARBOHYDRATES
1 bag of brown rice
480g of muesli
1 bag of pine nuts
8 wholemeal/brown pitta breads
240g porridge oats
4 jacket potatoes
1 bag of sunflower seeds
1 bag of pumpkin seeds
9 sweet potatoes
4 organic tortilla wraps
Wheat biscuits
DAIRY AND NON-DAIRY ALTERNATIVES
350g low fat cottage cheese/soft goat’s cheese
8 eggs
40g feta/goat’s cheese
1 light soft cheese/soft goat’s cheese
680ml skimmed/soya/rice/oat milk
2kg soya/plain yoghurt
FISH
8 anchovy fillets
4 mackerel fillets
4 salmon fillets
1 pack of smoked salmon
4 small tuna cans
350g tuna steaks
MEAT
4 200g beef steaks
8 chicken breasts
400g lean ham
8 turkey breasts
1.4kg rack of veal
FRUIT
6 apples
12 bananas
1 punnet of blueberries
2 lemons
2 mangos
1 orange
1 large pineapple
1 punnet of raspberries
VEGETABLES
1 avocado
2 bags of baby spinach
25g black olives
3 butternut squash
5 carrots
2 celery sticks
2 courgettes
1 cucumber
175g French beans
2 leeks
4 lettuces
265g mangetout
150g mushrooms
1 onion
115g plum tomatoes
5 red onions
5 red peppers
20 red tomatoes
100g rocket salad
26 spring onions
1 bag of sweet corn
2 yellow peppers
HERBS
Basil
Black pepper
Chinese five-spice
Coriander
Cumin
Dill
Fresh ginger
1 garlic bulb
Green chilli
Ground coriander
Mint
Nutmeg
Paprika
Turmeric
OTHER
Balsamic vinegar
Beef stock
Corn flour
Chicken stock
Cold-pressed extra virgin olive oil
Ginger wine
Soy sauce
Tandoori paste
Tomato purée
SNACKS
Fruit
Wholegrain crispbread/crackers/flat breads
Small bowl of muesli
Soya yoghurt
Nuts (cashew, pine or occasionally mixed nuts)
Soya nuts
Seeds (pumpkin or sunflower)
FRUIT DRINKS
1 carton fruit juice drink
RECIPES WEEK 1 DAY 1
BREAKFAST MUESLI WITH FRESH FRUIT
240g muesli (60g per person)
Serving of milk (soya/rice/oat or skimmed milk)
Fruit of your choice, cut into chunks (1 piece of fruit per person
1Pour muesli into a bowl, add milk.
2Serve with fruit.
LUNCH SMOKED SALMON PITTA
4 wholemeal pitta breads (hot or cold)
Smoked salmon
Soft goat’s cheese/low fat soft cheese (small serving per person)
2 spring onions, finely sliced
200g baby spinach
4 large tomatoes, sliced into quarters
1 red pepper, finely sliced
1Cut open the pitta bread and spread the goat’s cheese thinly across one side.
2Add the smoked salmon and sprinkle on the spring onions.
3Serve with spinach, tomatoes and red pepper.
DINNER BEEF STIR FRY
2 teaspoons corn flour
115ml beef stock
2 tablespoons soy sauce
800g of lean steak
1 tablespoon olive oil
1 garlic clove, finely chopped
2cm piece ginger
150g mushrooms
100g of mangetout
Brown rice
4 spring onions, chopped
1Blend together the stock, corn flour and soy sauce.
2Mix the beef, olive oil, garlic and ginger in a large bowl.
3Heat a large frying pan or wok, and when hot add beef mixture and heat until meat is brown, then set aside.
4Add the spring onions, mangetout and mushrooms to the hot pan, and fry until slightly crunchy.
5Add the stock and corn flour mixture to the pan, stir over high heat until sauce has thickened.
6Add the meat back into the pan, heat and stir well. Serve with brown rice.
RECIPES WEEK 1 DAY 2
BREAKFAST FRUIT PORRIDGE
240g of porridge oats (60g per person)
2–3 apples, chopped
120ml of water or milk (soya/rice/oat or skimmed milk) – enough to cover the oats and apples
1Slowly bring the water and/or milk to the boil in a saucepan. Add the oats and chopped apples.
2Cook for 10 minutes, stirring continuously until thickened. If the mixture becomes too thick, add more water or milk. Serve immediately.
LUNCH TUNA AND OLIVE SALAD
175g French beans, topped and tailed
350g fresh tuna steaks
115g baby plum tomatoes, halved
8 anchovy fillets, drained on kitchen paper
25g stoned black olives in brine, drained
Fresh basil leaves to garnish
For the dressing:
1 tablespoon olive oil
1 garlic clove, crushed
1 tablespoon lemon juice
1 tablespoon basil leaves, shredded
1Boil the French beans in a small saucepan for 5 minutes, or until slightly tender. Drain and keep warm.
2Season the tuna steaks with black pepper, and place tuna on grill rack and cook for 4–5 minutes on each side, or until cooked through.
3Drain the tuna on kitchen paper, and flake the tuna into bite size pieces using a knife and fork.
4Mix the tuna, French beans, tomatoes, anchovies and olives in a bowl and keep warm.
5Mix all of the dressing ingredients together and pour over the tuna salad. Garnish with basil and serve.
DINNER CHICKEN WITH ROASTED SWEET POTATOES
3 sweet potatoes, chopped
1 butternut squash, peeled and chopped
1 red onion, peeled and chopped
6 spring onions, finely sliced
40g feta/goat’s cheese, cut into small chunks
4 chicken breasts, sliced
2 tablespoons olive oil
1 teaspoon dried basil
1 teaspoon dried basil
1 teaspoon dried basil
3 tomatoes, roughly chopped
Handful of lettuce per person
1Preheat oven to 190°C (375°F). Place the sweet potatoes and butternut squash into an ovenproof dish and drizzle half of the extra virgin olive oil over the top, mix well. Place into the oven and cook for 35–45 minutes.
2Meanwhile, heat the rest of the olive oil over a medium heat and cook the chicken breasts for 8–12 minutes, until golden brown and thoroughly cooked.
3Add the red onion, spring onions, dried basil and tomatoes to the sweet potatoes and butternut squash dish, stir well and cook for a further 5 minutes.
4Sprinkle the cheese over the top and cook for another 3–4 minutes.
5Serve the sweet potatoes and butternut squash topped with cheese with the chicken on a bed of lettuce leaves. Decorate with spring onions.
Lunch for tomorrow:
TUNA SALAD WITH SWEET POTATO
Consider preparing extra sweet potatoes in advance for tomorrow’s lunch.
RECIPES WEEK 1 DAY 3
BREAKFAST FRESH FRUIT AND SEEDS
8 tablespoons soya/plain yoghurt
Sprinkle of sunflower or pumpkin seeds
2 pieces of fruit of your choice per person
1Mix together the soya/plain yoghurt, seeds and fruit.
2Divide into four portions.
LUNCH TUNA SALAD WITH SWEET POTATO
4 sweet potatoes, cooked (1 per person)
4 small tinned tuna (1 per person)
100g rocket leaves
4 tomatoes, roughly chopped
¼ cucumber, roughly chopped
50g mangetout
1 red pepper, sliced
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1Preheat oven to 190°C (375°F).
2Cut the sweet potatoes into small chunks and drizzle with a tablespoon of extra virgin olive oil. Cook in the oven for 30–40 minutes.
3Place rocket leaves, mangetout, tomatoes, cucumber and red pepper into a salad bowl.
4Add balsamic vinegar and olive oil and mix well.
5Serve with tuna, sweet potatoes and salad.
DINNER SLOW ROASTED ORANGE VEAL
1.4kg rack of veal, trim fat
2 carrots, sliced lengthways
2 courgettes, chopped
2 red onions, chopped
2 tablespoons olive oil
4 spring onions, finely chopped
Orange zest, finely grated
60ml of orange juice
For the dressing:
1 butternut squash, peeled and chopped into small pieces
150g low fat natural/soya yoghurt
2 tablespoons fresh mint
½ tablespoon olive oil
2 tablespoons lemon juice
1Preheat oven to 200°C (400°F). Put butternut squash, carrots, courgettes and onions into a large baking dish. Drizzle over half of the olive oil and mix well.
2Mix the spring onions, orange zest, orange juice and the rest of the olive oil to make a mixture.
3Place veal on a wire rack set over vegetables and coat meat with mixture.
4Roast veal for 40 minutes, or until cooked throughout.
5Remove meat from oven, cover with foil and rest for 10 minutes.
6Mix all of the dressing ingredients in a bowl, and serve vegetables and meat with a drizzle of dressing over the top.
Lunch for tomorrow:
TURKEY WRAP
Consider preparing turkey breast in advance for tomorrow’s lunch.
RECIPES WEEK 1 DAY 4
BREAKFAST WHEAT BISCUITS OR MUESLI WITH FRUIT
560ml milk (soya/rice/oat or skimmed milk)
2–3 wheat biscuits or 240g of muesli (60g per person)
1 piece of fruit of your choice
1Place your choice of cereal in a bowl and add milk.
2Serve with fruit.
LUNCH TURKEY WRAP
4 turkey breasts, cooked and sliced
4 organic wholewheat wraps,
serve hot or cold
200g mixed salad
4–5 tomatoes, sliced
1 red onion, finely chopped
1 yellow pepper, sliced
4 tablespoons of soya/plain yoghurt
1Heat some extra virgin olive oil (½ tablespoon) in a frying pan over a medium heat.
2Slice and cook 4 turkey breasts (1 per person) until golden.
3Place the salad, red onion, tomatoes, yellow pepper and cooked turkey breasts into a salad bowl and mix well.
4Drizzle over the yoghurt and add the salad to the wrap and roll up.
DINNER JACKET POTATOES WITH COTTAGE OR GOAT’S CHEESE
4 large baking potatoes (cut a cross in the centre of each potato and prick the skins with a fork)
3 teaspoons sun-dried tomato purée
½ teaspoon ground coriander
1 tablespoon olive oil
4 spring onions, finely chopped
1 fresh green chilli, deseeded and finely chopped
1 tablespoon fresh coriander
350g low fat cottage cheese/soft goat’s cheese
Handful of pine nuts
Side salad:
Generous amounts of mixed salad leaves
4 large tomatoes, chopped
1 red pepper, chopped
¼ cucumber, chopped
1Preheat oven to 200°C (400°F). Bake the potatoes for one hour, or until soft and cooked. Meanwhile prepare the salad.
2Mix the sun-dried tomato purée and ground coriander together in a bowl.
3Just before the potatoes are ready, heat the olive oil in a small saucepan and add the spring onions and chopped chillies and cook for 2–3 minutes, stirring occasionally until soft.
4Stir in the sun-dried tomato paste and cook for a further 1 minute. Remove from heat and stir in the chopped coriander.
5Place the cheese in a bowl and stir in the tomato mixture.
6Divide the cheese mixture equally among the potatoes.
7Serve with salad and add a sprinkle of pine nuts over the top.
Lunch for tomorrow:
BUTTERNUT SQUASH AND VEGETABLES
See the following page and consider preparing your lunch in advance.
RECIPES WEEK 1 DAY 5
BREAKFAST FRUIT SALAD
8 tablespoons soya/plain yoghurt (2 tablespoons per person)
80g oats
60g sunflower seeds or pumpkin seeds
4–5 pieces of fruit (preferably ones in season)
1Dice fruit into chunks and divide into four portions.
2Add 2 tablespoons of soya/plain yoghurt to each portion and sprinkle with oats and seeds.
LUNCH BUTTERNUT SQUASH AND VEGETABLES
1 butternut squash, peeled and chopped
2 sweet potatoes, peeled, and diced into cubes
1 leek, chopped
1 red onion, quartered
1 tablespoon, olive oil
Handful of coriander, chopped
Handful of rocket leaves per person
For the dressing:
¼ grated cucumber
4 tablespoons soya/plain yoghurt
1 tablespoon olive oil
1 teaspoon balsamic vinegar
2 teaspoons black pepper
2 teaspoons dried dill
1Preheat the oven to 190°C (375°F). Place the butternut squash, sweet potatoes, onion and leek into a large baking dish. Drizzle with olive oil and season with black pepper and coriander.
2Cook for 30–40 minutes, or until vegetables are cooked. Stir if necessary.
3Meanwhile, place all dressing ingredients into a small bowl and mix well.
4Remove from the oven and serve with rocket leaves, and drizzle the dressing over the top.
DINNER SPICY SALMON
4 Salmon fillets
2 teaspoons Chinese five-spice powder
2.5cm ginger, cut into thin strips
2 tablespoons ginger wine
2 tablespoons soy sauce
1 tablespoon olive oil
Brown rice
Side vegetables:
1 leek, finely shredded
1 carrot, sliced lengthways
115g mangetout, cut into thin strips
1Rub Chinese five-spice powder into both sides of the salmon fillets.
2Place vegetables into a bowl, and add ginger wine and soy sauce.
3Preheat the grill to a medium heat. Boil water and add the rice.
4Place the salmon fillets on the grill and brush with some soy sauce. Cook for a few minutes on each side.
5Meanwhile, heat the olive oil in wok or frying pan and stir fry vegetables for 3–5 minutes.
6When the vegetables and salmon are cooked, transfer to plates and serve with brown rice.
Marinade for tomorrow’s dinner:
GRILLED TANDOORI CHICKEN
Consider preparing marinade for tomorrow’s dinner in advance (leave in fridge overnight).
RECIPES WEEK 1 DAY 6
BREAKFAST FRUIT SMOOTHIE 1
2 large mangos, peeled and chopped
4 bananas, chopped
2 handfuls of raspberries
1Blend mangos, bananas and raspberries, and serve.
LUNCH PITTA TURKEY SALAD
4 wholemeal pitta breads
4 turkey breasts, cooked and sliced
Generous amount of salad leaves
1 avocado, sliced
1 red pepper, sliced
1 yellow pepper, sliced
2 spring onions, finely chopped
½ tablespoon olive oil
4 tablespoons of soya/plain yoghurt
1Place the salad leaves, avocado, peppers and chopped spring onions in a salad bowl and mix.
2Slice open the pitta bread and fill with turkey, salad and a dollop of soya/plain yoghurt.
3Serve immediately.
DINNER GRILLED TANDOORI CHICKEN
100g natural soya/plain yoghurt
4 chicken breasts, diced
300g spinach
1 handful of coriander, chopped
8–10 tablespoons of sweetcorn
Brown rice
For the marinade:
1 tablespoon tandoori paste
1 teaspoon cumin
300g natural soya/plain yoghurt
1 tablespoon lemon juice
1 garlic glove, crushed
1In a bowl, add the marinade ingredients together and mix well.
2Add the diced chicken and coat with marinade. Leave in the fridge for at least 2–3 hours.
3Preheat grill to a medium heat and cover a baking tray with baking paper.
4Skewer the chicken and place on to a baking tray. Grill for 8–12 minutes, or until chicken is cooked (keep turning).
5Boil the rice and add the sweetcorn for the last 2 minutes.
6Serve the chicken, spinach, sweetcorn and rice. Pour the remaining yoghurt over the top and garnish with coriander.
RECIPES WEEK 1 DAY 7
BREAKFAST OMELETTE
8 eggs (2 eggs per person)
4 tablespoons of cold water
8 teaspoons of extra virgin olive oil
400g lean ham
1 courgette, finely sliced
4 spring onions, finely chopped
1Cook one omelette at a time, beat the eggs with some water in a bowl.
2Heat the extra virgin olive oil in a non-stick pan over a high heat and pour in the eggs. Cook for 2 minutes, or until the mixture just begins to set.
3Place ham and courgette on top of the egg mixture and cook until the omelette has set.
4Sprinkle on the spring onions, fold omelette in half, and serve.
LUNCH BUTTERNUT SQUASH AND CORIANDER SOUP
900ml of chicken stock
1kg butternut squash, peeled and chopped
1 onion, roughly chopped
2 carrots, roughly chopped
2 celery sticks, roughly chopped
1 garlic clove, crushed
1 teaspoon paprika
½ teaspoon turmeric
½ teaspoon ground coriander
½ teaspoon ground nutmeg
1In a large saucepan bring chicken stock to the boil. Add the vegetables and spices and bring back to the boil.
2Reduce heat and simmer for 20 minutes, or until vegetables are soft.
3Allow to cool and serve.
DINNER MACKEREL SALAD
4 cooked mackerel, skin removed
Generous amount of mixed salad leaves
1 red pepper, sliced and deseeded
4–5 tomatoes, sliced
¼ cucumber, sliced
For the dressing:
3 tablespoons of soya/plain yoghurt
Pine nuts, small sprinkle
½ tablespoon balsamic vinegar
Black pepper
1Place mixed salad leaves, peppers, tomatoes and cucumber on a plate.
2Cut the mackerel into pieces and place on top of salad.
3To make the dressing, mix the yoghurt, pine nuts and balsamic vinegar in a small bowl and add black pepper to taste. Add dressing to salad.
Lunch for tomorrow:
BEETROOT SALAD
Consider preparing rice and shallots in advance for tomorrow’s lunch (see here).
TRAINING DIARY WEEK 1
OVERVIEW
Day 1: Weights – Upper body
Day 2: Rest
Day 3: CV – Run; PT – Upper body
Day 4: Rest
Day 5: Rest
Day 6: Rest
Day 7: Circuits; Myo Stretch
MY DIARY 
Day 1 (Monday)
I tried to shave last night with an epilator but I only did one strip on my lower leg, it was so painful I had to give up. Never again. First day in and enjoyed my training but had a shaving rash on my legs.
Tiredness 7
Stress 7
Sleep 8 hours
Day 2 (Tuesday)
Aching over my upper body, which is called DOMS (delayed onset muscle soreness), but it is a good ache that tells me that I have been working hard.
Tiredness 6
Stress 6
Sleep 7 hours 30 minutes
Day 3 (Wednesday)
No aches or pains today, but when I got back from my first run I ended up getting blisters and sore feet.
Tiredness 4
Stress 9
Sleep 3 hours 45 minutes
Day 4 (Thursday)
It actually feels like I have lost weight, but I’m not going to weigh myself until Sunday as I don’t want to be disappointed. I managed to have a myo massage today to get into my muscles and release any dysfunctions I have in them. I was also using this massage to counteract my postural concerns.
Tiredness 8
Stress 7
Sleep 8 hours
Day 5 (Friday)
Going to London today for work, so I will have to train either in my room or outside. I am now really looking forwards to training all the time.
Tiredness 7
Stress 6
Sleep 7 hours 30 minutes
Day 6 (Saturday)
For some reason I was very hungry today, and so I drank a little more water to suppress the hunger until dinner. Came back from London for my photos and results tomorrow.
Tiredness 5
Stress 4
Sleep 5 hours 30 minutes
Day 7 (Sunday)
It was good to do my tests today to compare my results from when I started. Not only were my results looking good, but my stomach wasn’t so bloated, my athletes foot wasn’t itchy anymore, and my spots started to dry up and disappear. I did the 1-hour myo stretch today and I will be doing it every Sunday from now on, as I felt so good afterwards.
Tiredness 6
Stress 5
Sleep 4 hours 30 minutes
TRAINING SESSION WEEK 1 DAY 1
MY TRAINING SESSION
AM Rest
PM Training session Weights – Upper body
Time trained 7.00–8.20 p.m.
Session time 1 hour 20 minutes
RPE 3/10
WORKOUT
Incline bench press
1 × 20 warm-up – with just Olympic bar
| Set and Rep: | 1. 20 | 2. 10 | 3. 10 | 4. 10 | 5. 10 |
| Weight (kg): | N/A | 40 | 50 | 60 | 60 |
Military press
| Set and Rep: | 1. 10 | 2. 10 | 3. 7 | 4. 8 |
| Weight (kg): | 25 | 30 | 40 | 35 |
Deadlifts
| Set and Rep: | 1. 10 | 2. 10 | 3. 10 | 4. 10 |
| Weight (kg): | 60 | 80 | 80 | 90 |
Arm curl (Olympic bar)
| Set and Rep: | 1. 10 | 2. 10 |
| Weight (kg): | 30 | 30 |
My notes: I was feeling sore from yesterday’s test day. My chest, quads, adductors, hamstrings and triceps were the main muscles that were sore. So I took this session easy today, to re-teach my muscles and also to see what I could lift comfortably with good technique.
I didn’t do any triceps exercises due to them already feeling fairly pumped after the two compound exercises.
TRAINING SESSION WEEK 1 DAY 3
MY TRAINING SESSION
AM Rest
PM Training session CV – Run
Time trained 6.45–7.15 p.m.
Session time 30 minutes
RPE 5/10
PM Training session PT – Upper body
Time trained 7.15–7.45 p.m.
Session time 30 minutes
RPE 4/10
WORKOUT
Once you have finished the 3-mile run try to go straight into the PT.
Run
Actual distance: 3.1 miles
Run time: 30 minutes
Average pace: 10 m/m
PT – Upper body
No rest in between sets and reps.
Regular pull-ups: 1–6 and 6–1
Total: 42
Regular press-ups: 1–10 and 10 –1
Total: 110
Crunches: 3 × 30
Leg levers: 3 × 15
My notes: I choose to do a really slow and easy run due to not having run or trained for over 4 months. I also ache slightly on my chest today, which is the DOMS.
TRAINING SESSION WEEK 1 DAY 7
MY TRAINING SESSION
AM Rest
PM Training session Circuits
Time trained 7.00–8.20 p.m.
Session time 1 hour 20 minutes
RPE 7/10
WORKOUT
Complete the first set in each exercise for cycle 1 and cycle 2, and then move on to the next set for cycle 1 and 2. Repeat until you have completed all six sets in the first and second cycles.
CYCLE 1
Pull-ups
| Set and Rep: | 1. 15 | 2. 13 | 3. 11 | 4. 9 | 5. 7 | 6. 4 |
Incline press
| Set and Rep: | 1. 30 | 2. 28 | 3. 26 | 4. 24 | 5. 22 | 6. 20 |
| Weight (kg): | 30 | 30 | 30 | 30 | 30 | 30 |
CYCLE 2
Burpees
| Set and Rep: | 1. 15 | 2. 13 | 3. 11 | 4. 9 | 5. 7 | 6. 4 |
Squat thrusts
| Set and Rep: | 1. 15 | 2. 13 | 3. 11 | 4. 9 | 5. 7 | 6. 4 |
Alternate squat thrusts
| Set and Rep: | 1. 15 | 2. 13 | 3. 11 | 4. 9 | 5. 7 | 6. 4 |
Complete all three sets in a row for the first exercise for each exercise. No rest between sets and exercises.
CYCLE 3
Lat raise, weight 17.5lb: 3 × 15
Jump over (hands on floor): 3 × 15
Lat pull-downs (close grip), weight 30kg: 3 × 15
Wide squat thrusts: 3 × 15
Bench press, weight 35kg: 3 × 15
Squat jumps: 3 × 15
| Superset | Upright row | Dumbbell press | ||||
| Sets and Rep | 1. 10 | 2. 10 | 3. 10 | 1. 10 | 2. 10 | 3. 10 |
| Weight (kg) | 30 | 30 | 30 | 35 | 35 | 35 |
| Superset | Arm curl (Olympic bar) | Triceps press-down (cable) | ||||
| Sets and Reps | 1. 10 | 2. 10 | 3. 10 | 1. 15 | 2. 12 | 3. 12 |
| Weight (kg) | 30 | 30 | 30 | 30 | 30 | 30 |
WEEK 1 TESTS
Left: Front view of me at the end of week 1. Right: Back view of me at the end of week 1.
Take a photo of yourself from front and back to help gauge your progress.
MY WEEKLY TESTS
| Weight (kg): | 85.5 | |
| Height (cm): | 175.5 | |
| BMI: | 27.8 | |
| RHR: | 74 | |
| BP: | 137/89 | |
| Fat %: | 18.7 | |
| Measurements (cm) | ||
| Neck: | 40 | |
| Chest: | 100.96 | |
| Arm: | R 34.29 | L 34.29 |
| Navel: | 87.63 | |
| Hips: | 88.90 | |
| Thighs: | R 60.96 | L 59.69 |
| Calves: | R 40.64 | L 39.37 |
WEEK TWO NUTRITION PLAN
OVERVIEW
| Day | Breakfast | Lunch | Dinner |
| 1 | Fruit salad | Beetroot salad | Lamb ratatouille |
| 2 | Muesli with fresh fruit | Lamb with feta/goat’s cheese | Chilli fish |
| 3 | Scrambled eggs with wild mushrooms | Tuna salad with sweet potato | Turkey stir fry with orange |
| 4 | Fruit porridge | Vegetable soup bean salad | Tuna steak and cannellini |
| 5 | Fresh fruit and seeds | Beef salad pitta | Tandoori turkey salad |
| 6 | Fruit smoothie 1 | Bean salad | Swordfish with Mediterranean vegetables |
| 7 | Omelette | Tuna and olive salad | Hot bean soup with butternut squash |
SHOPPING LIST WEEK 2
CARBOHYDRATES
1 bag of brown rice
400g cannellini beans
50g tinned chickpeas
250g couscous
475g kidney beans
490g muesli
10 new potatoes
1 bag of pine nuts
400g pinto beans
8 wholemeal or brown
Pitta breads
320g porridge oats
1 bag of sunflower seeds
1 bag of pumpkin seeds
8 sweet potatoes
4 bags of wild rice
DAIRY AND NON-DAIRY ALTERNATIVES
20 eggs
40g feta/goat’s cheese
1520ml skimmed/soya/rice/oat milk
2kg soya yoghurt
FISH
8 anchovy fillets
4 plaice fillets
200g (× 4) swordfish
4 small tuna cans
750g tuna steaks
MEAT
400g cooked roast beef
6 lamb chops
400g lean ham
8 turkey breasts
FRUIT
7 apples
2 apricots
6 bananas
1 punnet of blueberries
2 lemons
1 lime
2 mangoes
1 orange
2 peaches
1 large pineapple
1 punnet of raspberries
VEGETABLES
2 avocados
4 baby aubergines
2 bags of baby spinach
4 cooked beetroots
25g black olives
175g broccoli
250g cherry tomatoes
1 butternut squash
6 carrots
4 celery sticks
5 courgettes
1 cucumber
175g French beans
2 leeks
3 lettuces
50g mangetout
8 mushrooms
3 onions
135g plum tomatoes
2 red onions
8 red peppers
10 red tomatoes
100g rocket salad
10 spring onions
4 shallots
1 bag of sweet corn
1 yellow pepper
HERBS
Basil
Black pepper
Cayenne pepper
Chilli powder
Chinese five-spice
Chives
Coriander
Coriander seeds
Cumin
Fresh ginger
Garam masala
1 garlic bulb
Ground coriander
Ground pepper
Mint
Parsley
1 red chilli
Rosemary
Turmeric
OTHER
Balsamic vinegar
Chicken stock
Chilli sauce
Cold-pressed extra virgin olive oil
Corn flour
Dijon mustard
Ginger wine
Muscovado sugar
Soy sauce
Sesame oil
Tandoori paste
Tomato purée
Vegetable stock
White wine vinegar
Wholegrain mustard
SNACKS
Fruit
Wholegrain crispbread/crackers
Flat breads
Small bowl of muesli
Yoghurt/soya yoghurt
Nuts (cashew, pine or occasionally mixed nuts)
Soya nuts
Seeds (pumpkin or sunflower)
FRUIT DRINKS
1 carton fruit juice
RECIPES WEEK 2 DAY 1
BREAKFAST FRUIT SALAD
8 tablespoons soya/plain yoghurt (2 tablespoons per person)
80g oats
60g sunflower seeds or pumpkin seeds
4–5 pieces of fruit (preferably ones in season)
1Dice fruit into chunks and divide into four portions.
2Add 2 tablespoons of soya/plain yoghurt to each portion and sprinkle with oats and seeds.
LUNCH BEETROOT SALAD
100g brown rice
100g wild rice
4 shallots, peeled and halved
2 teaspoons olive oil
4 beetroot, finely diced cooked
Juice of 1 lemon
2 tablespoons fresh mint, chopped
2 tablespoons fresh chives, chopped
1Preheat oven to 200°C (400°F). Place brown/wild rice in medium saucepan of water, bring to boil and simmer for 20–30 minutes.
2Put the shallots on a baking tray, drizzle with olive oil and roast for 8–10 minutes.
3Drain the rice and allow to cool. Gently mix together the beetroot, lemon juice and mint.
4Stir in shallots and chives and serve.
DINNER LAMB RATATOUILLE
8 lamb steaks, lean diced
1 tablespoon olive oil
250g couscous
Spices:
1 tablespoon pepper, freshly ground
2 teaspoons coriander seeds, whole
1 teaspoon garam masala
1 teaspoon chilli powder
For the ratatouille:
2 teaspoons olive oil
4 baby aubergines
1 onion, finely chopped
1 clove garlic, chopped
1 red pepper, deseeded and sliced
1 courgette, sliced
115ml chicken stock
2 tomatoes
1 tablespoon parsley, chopped
1Mix all the spices in a bowl and brush the steaks with a little olive oil and coat with spice mixture, cover with cling film and refrigerate for 1 hour.
2To make ratatouille, heat the olive oil in a large frying pan over medium heat.
3Add aubergines and cook for 4 minutes or until golden. Then add the onion and garlic and cook until lightly coloured.
4Next add the red pepper and courgette and cook for a further minute. Then pour on the chicken stock and add the tomatoes and bring to boil. Cook for a further 5 minutes, add parsley and season to taste.
5Bring water to the boil and add the couscous, cover with a lid and allow to settle.
6Heat oil in a frying pan over high heat and cook lamb for 3 minutes on each side.
7Serve the lamb with ratatouille and couscous.
Lunch for tomorrow:
LAMB RATATOUILLE
Save some lamb ratatouille for tomorrow’s lunch.
RECIPES WEEK 2 DAY 2
BREAKFAST MUESLI WITH FRESH FRUIT
240g muesli (60g per person)
Serving of milk (soya/rice/oat or skimmed milk)
Fruit of your choice, cut into chunks (1 piece of fruit per person
1Pour muesli into a bowl, add milk.
2Serve with fruit.
LUNCH LAMB WITH FETA/GOAT’S CHEESE
4 pitta breads, 1 per person
(serve hot or cold)
Ratatouille and sauce from last night’s dinner
Lettuce
Feta/goat’s cheese, small amount
Soya/plain yoghurt
1Slice open pitta bread and fill with lamb, ratatouille, lettuce and sprinkle with feta/goat’s cheese.
2Drizzle the soya/plain yoghurt over the top.
DINNER CHILLI FISH
4 plaice fillets
1 tablespoon olive oil
1 tablespoon fresh coriander
2 tablespoons lime juice
300ml water
1 tablespoon chilli sauce
2 tablespoons tomato purée
1cm ginger, grated
1 teaspoon muscovado sugar
Lemon wedges, to serve
1 tablespoon white wine vinegar
Brown rice
1Place fish in a dish, add olive oil, coriander and lime juice and coat well. Cover in cling film and place in the fridge to marinate.
2Preheat the grill to medium heat. Place water, tomato purée, chilli sauce, white wine vinegar, ginger and sugar in small saucepan. Stir and simmer for 5–8 minutes or until thick.
3Meanwhile, remove the fish from the marinade and cook under the grill for 5–8 minutes or until the flesh flakes easily.
4Transfer fish to plates and spoon over the sauce.
5Serve with brown rice and garnish with lemon wedges.
Lunch for tomorrow:
TUNA SALAD WITH SWEET POTATO
Consider preparing sweet potatoes in advance for tomorrow’s lunch.
RECIPES WEEK 2 DAY 3
BREAKFAST SCRAMBLED EGGS WITH WILD MUSHROOMS
8 wild mushrooms, large
8 eggs
200ml serving of milk (soya/rice/oat or skimmed milk)
1 tablespoon chives, chopped
2 teaspoons olive oil
Ground black pepper
1Preheat the grill to high heat. Brush mushrooms with olive oil and season with pepper. Grill for about 10 minutes or until tender.
2Meanwhile, in a bowl lightly whisk eggs and milk together and lightly season with black pepper.
3Heat a non-stick frying pan over medium heat and pour in the egg mixture and cook. Keep stirring until the egg is cooked, then stir in chives. Place eggs on the mushrooms and serve.
LUNCH TUNA SALAD WITH SWEET POTATO
4 sweet potatoes, cooked (1 per person)
4 small tinned tuna (1 per person)
100g rocket leaves
4 tomatoes, roughly chopped
¼ cucumber, roughly chopped
50g mangetout
1 red pepper, sliced
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1Preheat oven to 190°C (375°F).
2Cut the sweet potatoes into small chunks and drizzle with a tablespoon of extra virgin olive oil. Cook in the oven for 30–40 minutes.
3Place rocket leaves, mangetout, tomatoes, cucumber and red pepper into a salad bowl.
4Add balsamic vinegar and olive oil and mix well.
5Serve with tuna, sweet potatoes and salad.
DINNER TURKEY STIR FRY WITH ORANGE
4 turkey breasts, sliced
1 tablespoon of sesame oil
1 tablespoon olive oil
2 large carrots, thinly sliced
175g small florets of broccoli
2 teaspoons ginger, crushed
2 teaspoons garlic, crushed
4 spring onions, finely sliced
1 tablespoon corn flour
For the marinade:
1 tablespoon wholegrain mustard
2 red peppers, sliced
2 tablespoons soy sauce
1 large orange, finely grated and juiced
Brown rice
1Marinade: mix together the soy sauce, mustard, orange rind and juice into a small bowl. Stir in the turkey and set aside to marinade. Boil the rice.
2Heat the olive and sesame oil in a wok or large frying pan over a high heat. Add the carrots and broccoli and cook for 3 minutes.
3Remove the turkey from mix and add to the wok. Add the garlic, ginger, spring onions and red pepper and stir fry for another 4 minutes.
4Mix the corn flour and the reserve of the marinade to make a smooth sauce and pour over the turkey.
5Stir fry for a further 1–2 minutes until the broccoli is tender, serve immediately with brown rice.
Lunch for tomorrow:
VEGRTABLE SOUP
Consider preparing your lunch in advance.
RECIPES WEEK 2 DAY 4
BREAKFAST FRUIT PORRIDGE
240g of porridge oats (60g per person)
2–3 apples, chopped
120ml of water or milk (soya/rice/oat or skimmed milk) – enough to cover the oats and apples
1Slowly bring the water and/or milk to the boil in a saucepan. Add the oats and chopped apples.
2Cook for 10 minutes, stirring continuously until thickened. If the mixture becomes too thick, add more water or milk. Serve immediately.
LUNCH VEGETABLE SOUP
1 litre vegetable stock
2 carrots, sliced
2 celery sticks, chopped
1 onion, chopped
1 tablespoon fresh parsley, chopped
400g tinned tomatoes
1 tablespoon basil, chopped
1 tablespoon rosemary, finely chopped
1Bring stock to boil in a large saucepan.
2Add the carrots, celery, onion, parsley and tomatoes and simmer gently for 30 minutes.
3Stir through basil and rosemary, and season with black pepper.
DINNER TUNA STEAK AND CANNELLINI BEAN SALAD
1 tablespoon pine nuts
4 × 100g tuna steaks
½ tablespoon olive oil
1 garlic clove, crushed
400g white cannellini beans, drained and rinsed
1 tablespoon basil, finely sliced
½ tablespoon parsley
2 spring onions, finely sliced
Generous amount of mixed salad leaves
1Heat a small non-stick frying pan over medium heat, add the pine nuts and stir until toasted and golden, then set aside.
2Heat a large non-stick frying pan over high heat and add the olive oil.
3Place tuna steaks in frying pan and cook for 2–3 minutes each side. The tuna should still be a little pink in middle. Allow to cool slightly.
4Place the remaining ingredients and pine nuts in bowl and mix.
5Serve the tuna with bean salad on the side.
Dinner for tomorrow:
TANDOORI TURKEY SALAD
Consider marinating the turkey overnight for tomorrow’s dinner.
RECIPES WEEK 2 DAY 5
BREAKFAST FRESH FRUIT AND SEEDS
8 tablespoons soya/plain yoghurt
Sprinkle of sunflower or pumpkin seeds
2 pieces of fruit of your choice per person
1Mix together the soya/plain yoghurt, seeds and fruit.
2Divide into four portions.
LUNCH BEEF SALAD PITTA
4 wholemeal pitta breads (serve hot or cold)
400g cold roast beef, finely sliced
Green salad, generous amounts of
4 large tomatoes, sliced
1 red pepper, sliced
½ red onion, finely sliced
2 tablespoons chopped basil
For the dressing:
2 tablespoons olive oil
1 tablespoon balsamic vinegar
1 teaspoon Dijon mustard
Season with black pepper
1In a small bowl mix together all the dressing ingredients.
2Put the remaining ingredients in a large salad bowl and mix well.
3Slice open the pitta bread and fill with beef and salad.
4Pour the dressing over the top.
DINNER TANDOORI TURKEY SALAD
4 sweet potatoes, peeled and chopped
½ tablespoon olive oil
400g turkey breasts
100g baby spinach
4 plum tomatoes, thinly sliced
½ cucumber
Coriander, small handful
Lemon wedges
For the marinade:
1 tablespoon tandoori paste
50g of soya/plain yoghurt
For the dressing:
150g of soya/plain yoghurt
2 tablespoons fresh mint
½ tablespoon olive oil
2 tablespoons lemon juice
1Mix the tandoori paste and yoghurt in a bowl.
2Add the turkey and coat thoroughly. Cover and chill for 30 minutes – leave overnight if you have time.
3Meanwhile, preheat the oven to 190°C (375°F). 4 Place sweet potatoes in an ovenproof dish and drizzle with olive oil. Cook for 20–30 minutes or until soft.
5Preheat grill and cook turkey over a medium heat for 6 minutes each side or until cooked. Remove from the heat and let turkey rest for 5 minutes then slice the turkey into strips.
6Place the spinach, tomatoes and cucumber in large salad bowl and put turkey strips over the top.
7Mix the dressing ingredients together in a small bowl and drizzle the dressing over salad.
8Garnish with coriander and lemon wedges and serve.
Lunch for tomorrow:
BEAN SALAD
Consider preparing eggs in advance (refrigerate overnight).
RECIPES WEEK 2 DAY 6
BREAKFAST FRUIT SMOOTHIE 1
2 large mangos, peeled and chopped
4 bananas, chopped
2 handfuls of raspberries
1Blend mangos, bananas and raspberries, and serve.
LUNCH BEAN SALAD
4 eggs
2 avocados, stoned and peeled
400g tinned kidney beans
400g tinned pinto beans
1 red onion, finely sliced
Coriander, large handful chopped
250g cherry tomatoes, halved
For the dressing:
1 red chilli, finely sliced
½ teaspoon ground cumin
1 tablespoon of lime juice
3 tablespoons olive oil
1Boil eggs for 6½ minutes, then place in cold water to cool.
2Slice avocados and place in bowl with the beans, onions, coriander and tomatoes.
3Mix the dressing ingredients in a small bowl.
4Once eggs have cooled but are still warm, peel off shells and cut into quarters.
5Mix the salad with the dressing and place the eggs on top and serve.
DINNER SWORDFISH WITH MEDITERRANEAN VEGETABLES
2 tablespoons olive oil
1 clove of garlic, chopped
2 teaspoons balsamic vinegar
1 tablespoon parsley, chopped
1 tablespoon basil
Juice of ½ lemon
4 x 200g swordfish steaks
1 red pepper, sliced and deseeded
1 yellow pepper, sliced and deseeded
2 courgettes, sliced
1 red onion, sliced
10 new potatoes, thinly sliced
Lemon wedges
1Preheat the grill to high.
2Add new potatoes in a baking tray and drizzle with olive oil. Place under the grill for 10–15 minutes.
3Add the peppers, courgettes and onion into a bowl with half the olive oil and mix.
4Transfer vegetables to the grill with the new potatoes and cook for 3–5 minutes, turning occasionally until slightly charred.
5Place cooked vegetables and potatoes into a bowl.
6To make the mixture for the fish, add garlic, balsamic vinegar, parsley, basil, lemon juice and rest of olive oil and mix together in another bowl.
7Place fish in foil, add the mixture and wrap.
8Grill the fish for 2–3 minutes each side or until cooked.
9Divide vegetables and new potatoes between four plates and place fish on top.
10Garnish with lemon wedges and serve immediately.
RECIPES WEEK 2 DAY 7
BREAKFAST OMELETTE
8 eggs (2 eggs per person)
4 tablespoons of cold water
8 teaspoons of extra virgin olive oil
400g lean ham
1 courgette, finely sliced
4 spring onions, finely chopped
1Cook one omelette at a time, beat the eggs with some water in a bowl.
2Heat the extra virgin olive oil in a non-stick pan over a high heat and pour in the eggs. Cook for 2 minutes, or until the mixture just begins to set.
3Place ham and courgette on top of the egg mixture and cook until the omelette has set.
4Sprinkle on the spring onions, fold omelette in half, and serve.
LUNCH TUNA AND OLIVE SALAD
175g French beans, topped and tailed
350g fresh tuna steaks
115g baby plum tomatoes, halved
8 anchovy fillets, drained on kitchen paper
25g stoned black olives in brine, drained
Fresh basil leaves to garnish
For the dressing:
1 tablespoon olive oil
1 garlic clove, crushed
1 tablespoon lemon juice
1 tablespoon basil leaves, shredded
1Boil the French beans in a small saucepan for 5 minutes, or until slightly tender. Drain and keep warm.
2Season the tuna steaks with black pepper, and place tuna on grill rack and cook for 4–5 minutes on each side, or until cooked through.
3Drain the tuna on kitchen paper, and flake the tuna into bite size pieces using a knife and fork.
4Mix the tuna, French beans, tomatoes, anchovies and olives in a bowl and keep warm.
5Mix all of the dressing ingredients together and pour over the tuna salad. Garnish with basil and serve.
DINNER HOT BEAN SOUP WITH BUTTERNUT SQUASH
1–2 tablespoons olive oil
1 medium onion, chopped and peeled
2 cloves of garlic, peeled and finely chopped
1 butternut squash, peeled and chopped small
2 large carrots, peeled and chopped
2 celery sticks, trimmed and chopped
1 large courgette, sliced
2 red peppers, deseeded and chopped
1.5 litres (2.5 pints) vegetable stock
50g tinned chickpeas
75g red tinned kidney beans
1 teaspoon cayenne pepper
1 teaspoon turmeric powder
1Heat the olive oil in large pan over medium heat, add onion and garlic and cook for 2–3 minutes.
2Add cayenne pepper and turmeric and stir for 2 minutes.
3Add butternut squash, carrots and celery and cook for a further 4–5 minutes.
4Next add the courgette and peppers and cook for 2 minutes.
5Add in the chickpeas, kidney beans, butternut squash and vegetable stock.
6Cover the pan with lid and simmer gently for 40 minutes to 1 hour.
Lunch for tomorrow:
CHICKEN WRAP
Consider preparing chicken in advance (refrigerate overnight).
TRAINING DIARY WEEK 2
OVERVIEW
Day 1: CV – Row/Cycle
Day 2: Rest
Day 3: Rest
Day 4: PT – Upper body
Day 5: Rest
Day 6: Weights – Upper body
Day 7: CV – Run; Myo stretch
MY DIARY
Day 1 (Monday)
Very busy day today, finished late so ended up eating out at 9.00 p.m., but I did manage to fit in a training session at a local gym which I got for free. I have noticed that my athletes’ foot has really started to clear up.
Tiredness 6
Stress 5
Sleep 6 hours 45 minutes
Day 2 (Tuesday)
Finished late again at work and ate out again at 8.00 p.m., all I did was choose the same meal that I would have had if I was making my own meal following the nutrition plan. Shaving rash has stopped hurting and being itchy but it is still there.
Tiredness 6
Stress 5
Sleep 6 hours 45 minutes
Day 3 (Wednesday)
Finished late again, but I met up with my two brothers in central London and had a few drinks (two pints of Guinness and two vodka and diet mixers) with them, then eventually had some food at 9.00 p.m. Stayed out late until 3.30 a.m.
Tiredness 8
Stress 5
Sleep 6 hours
Day 4 (Thursday)
It was hard getting up this morning and even harder to motivate myself to train, but I did and when I finished it was worth it.
Tiredness 9
Stress 6
Sleep 3 hours 30 minutes
Day 5 (Friday)
I was so busy that I found it hard to stop and have lunch so I had it on the move.
Tiredness 7
Stress 7
Sleep 7 hours 15 minutes
Day 6 (Saturday)
I worked until 4.30 p.m. today, but when I finished I managed to fit in a weights session as well as see Alison. I feel as though my chest is getting bigger and stronger.
Tiredness 6
Stress 5
Sleep 4 hours 45 minutes
Day 7 (Sunday)
Finished my tests and photos and had enough time to fit in a three-mile run before going back to London for work. I did, however, go out for a staff party when I was back in London and got back at 1.00 a.m.
Tiredness 6
Stress 6
Sleep 4 hours
TRAINING SESSION WEEK 2 DAY 1
MY TRAINING SESSION
AM Rest
PM Training session CV– Row/Cycle
Time trained 7.40–8.10 p.m.
Session time 30 minutes
RPE 7/10
WORKOUT
Row – 7500m
Distance: 2500m
Level: 7
Time: 10.04
Stretch and hydrate for five minutes, then straight back into rowing.
Distance: 5000m
Level: 10
Time: 29.56
My notes: I was working away in London so I couldn’t get on my bike, which I had planned to do. Instead I managed to get into a gym for free, and use a concept II rowing machine.
At the end of this session I stretched for about 20 minutes because of yesterday’s stretching class as I didn’t want to lose the effects.
TRAINING SESSION WEEK 2 DAY 4
MY TRAINING SESSION
AM Rest
PM Training session PT – Upper body
Time trained 8.00–8.40 p.m.
Session time 40 minutes
RPE 6/10
WORKOUT
These two cycles work your chest, abs, arms and legs. Repeat cycle 1 ten times. In cycle 2 complete as many reps of the exercise that you can. No rest between exercises and cycles.
Cycle 1
Regular press-ups: × 7
½ sit-ups: × 7
Diamond press-ups: × 7
Leg levers: × 7
Wide push-ups: × 7
Full sit-ups: × 7
Total press-ups: 210
Total sit-ups: 210
Cycle 2
Press-ups (feet on chair): 5 × 10
Dips (between chairs): 3 × 30
Superset
| Arm haulers | Squats | |
| Sets and Reps | 3 × 30 | 3 × 30 |
My notes: I had to improvise for today’s training session, because I am staying away in a hotel for work and I couldn’t get to a gym or any other type of equipment.
TRAINING SESSION WEEK 2 DAY 6
MY TRAINING SESSION
AM Rest
PM Training session Weights – Upper body
Time trained 7.30–8.15 p.m.
Session time 45 minutes
RPE 8/10
WORKOUT
Bench press
1 × 20 warm-up – with just Olympic bar
| Set and Rep: | 1. 20 | 2. 10 | 3. 10 | 4. 10 | 5. 10 |
| Weight (kg): | 40 | 60 | 70 | 70 | 70 |
T-bar row
| Set and Rep: | 1. 10 | 2. 10 | 3. 7 | 4. 8 | 5. 10 |
| Weight (kg): | 30 | 40 | 50 | 50 | 50 |
Military press
| Set and Rep: | 1. 10 | 2. 10 | 3. 10 | 4. 10 | 5. 10 |
| Weight (kg): | 30 | 35 | 35 | 35 | 35 |
My notes: I felt as though I pushed my body hard today. I failed on the last set on each exercise on the 10th rep. I only rested for 1 minute 30 seconds between sets, during which time I would stretch the muscle I worked. No legs due to running tomorrow.
TRAINING SESSION WEEK 2 DAY 7
MY TRAINING SESSION
AM Training session CV – Run
Time trained 10.40–11.05 a.m.
Session time 25 minutes
RPE 8/10
PM Rest
WORKOUT
Run – 3 miles
Actual distance: 3.05 miles
Time: 23.03 minutes
Average Pace: 7.41 m/m
My notes: I ran as fast as I could because I was running late to catch a train to work. Put it this way, I felt slightly nauseous at the end, but I did enjoy it.
WEEK 2 TESTS
Left: Front view of me at the end of week 2. Right: Back view of me at the end of week 2.
MY WEEKLY TESTS
| Weight (kg): | 83 | |
| Height (cm): | 175.5 | |
| BMI: | 26.9 | |
| RHR: | 68 | |
| BP: | 134/79 | |
| Fat %: | 16.8 | |
| Measurements (cm) | ||
| Neck: | 38.74 | |
| Chest: | 101.60 | |
| Arm: | R 34.92 | L 34.92 |
| Navel: | 86.36 | |
| Hips: | 86.36 | |
| Thighs: | R 60.96 | L 60.96 |
| Calves: | R 39.37 | L 39.37 |
WEEK THREE NUTRITION PLAN
OVERVIEW
| Day | Breakfast | Lunch | Dinner |
| 1 | Fruit salad | Chicken wrap | Lemon sole |
| 2 | Fruit porridge | Tuna salad with sweet potato | Chicken hot pot |
| 3 | Muesli with fresh fruit | Chicken hot pot pitta | Cod and spinach parcels |
| 4 | Wheat biscuits or muesli with fruit | Egg salad | Stir fried pork |
| 5 | Fresh fruit and seeds | Salmon salad | Chicken yoghurt |
| 6 | Omelette | Butternut squash and coriander soup | Lime tuna steaks |
| 7 | Fruit smoothie 1 | Chicken salad pitta | Beef and sweet potato pie |
SHOPPING LIST WEEK 3
CARBOHYDRATES
1 bag of brown rice
240g of muesli
10 Charlotte potatoes
10 new potatoes
1 bag of pine nuts
8 wholemeal or brown pitta breads
560g porridge oats
1 bag of rice noodles
1 bag of sunflower and pumpkin seeds
4 organic tortilla wraps
6 sweet potatoes
Wheat biscuits
DAIRY AND NON-DAIRY ALTERNATIVES
12 eggs
680ml skimmed/soya/rice/oat milk
1.7kg soya yoghurt
FISH
200g × 4 cod fillets
4 cooked salmon fillets
4 lemon sole
175g x 4 tuna steaks
4 small tins tuna
MEAT
800g lean minced beef
16 chicken breasts
800g chicken thigh fillets
400g lean ham
450g pork fillets
FRUIT
3 apples
2 apricots
8 bananas
1 lemon
2 limes
3 oranges
2 mangos
1 melon
1 punnet of raspberries
VEGETABLES
2 avocados
115g baby corn
4 baby gem lettuce
600g baby spinach
400g bamboo shoots
175g broccoli
200g button mushrooms
300g cherry tomatoes
2 butternut squash
8 carrots
7 celery sticks
2 courgettes
1 cucumber
3 leeks
3 lettuces
450g mangetout
11 onions
225g frozen peas
1 red onions
4 red peppers
14 red tomatoes
100g rocket salad
13 spring onions
6 yellow peppers
HERBS
Basil
Black pepper
Coriander
Cumin
Dill
Fresh ginger
1 garlic clove
1 lemon thyme sprig
Nutmeg
Parsley
Rosemary
Turmeric
OTHER
Balsamic vinegar
Beef stock
Chicken stock
Chinese rice wine
Cider vinegar
Cold-pressed extra virgin olive oil
Corn flour
Dijon mustard
Plain flour
Dark soy sauce
115ml red wine
Soy sauce
400g tinned tomatoes
Vegetable stock
115ml white wine
White wine vinegar
SNACKS
Fruits
Wholegrain crispbread/crackers
Crackers/flat breads
Small bowl of muesli
Yoghurt/soya yoghurt
Nuts (cashew, pine or occasionally mixed nuts)
Soya nuts
Seeds (pumpkin or sunflower)
FRUIT DRINKS
1 carton fruit juice
RECIPES WEEK 3 DAY 1
BREAKFAST FRUIT SALAD
8 tablespoons soya/plain yoghurt (2 tablespoons per person)
80g oats
60g sunflower seeds or pumpkin seeds
4–5 pieces of fruit (preferably ones in season)
1Dice fruit into chunks and divide into four portions.
2Add 2 tablespoons of soya/plain yoghurt to each portion and sprinkle with oats and seeds.
LUNCH CHICKEN WRAP
4 chicken breasts, cooked and cut into strips
4 organic wholewheat tortilla wraps (served hot or cold)
200g mixed salad
4–5 tomatoes, sliced
1 red onion, finely chopped
1 yellow pepper, cut into strips
2 tablespoons of soya/plain yoghurt
1Heat ½ tablespoon extra virgin olive oil in a frying pan over a medium heat.
2Cook four chicken breasts for 8–12 minutes or until cooked.
3Place mixed salad, red onion, yellow pepper, tomatoes and chicken in salad bowl and mix well.
4Place tortilla wraps on plates, add mixture from salad bowl and roll wrap.
5Drizzle over soya/plain yoghurt.
DINNER LEMON SOLE
1 small onion, finely chopped
4 lemon sole fillets (175g each)
2 garlic cloves, sliced thinly
4 lemon thyme sprigs
1 lemon, grated rind and juice
2 tablespoons olive oil
Brown rice
Vegetables of your choice (e.g. courgette, spring onion)
1Preheat oven to 180°C (350°F). Boil the rice and grill the vegetables you have chosen.
2Place sole fillets in large ovenproof dish and sprinkle onion on top. Add garlic and two lemon thyme sprigs on top of the fillets and season with pepper.
3Mix lemon juice and olive oil in a small bowl and pour over fish.
4Bake in oven for 15 minutes or until fish flakes easily.
5Sprinkle on the lemon rind and the rest of the lemon thyme sprigs and serve with rice and vegetables.
Lunch for tomorrow:
TUNA SALAD WITH SWEET POTATO
Consider preparing sweet potatoes in advance and refrigerate overnight.
RECIPES WEEK 3 DAY 2
BREAKFAST FRUIT PORRIDGE
240g of porridge oats (60g per person)
2–3 apples, chopped
120ml of water or milk (soya/rice/oat or skimmed milk) – enough to cover the oats and apples
1Slowly bring the water and/or milk to the boil in a saucepan. Add the oats and chopped apples.
2Cook for 10 minutes, stirring continuously until thickened. If the mixture becomes too thick, add more water or milk. Serve immediately.
LUNCH TUNA SALAD WITH SWEET POTATO
4 sweet potatoes, cooked (1 per person)
4 small tinned tuna (1 per person)
100g rocket leaves
4 tomatoes, roughly chopped
¼ cucumber, roughly chopped
50g mangetout
1 red pepper, sliced
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1Preheat oven to 190°C (375°F).
2Cut the sweet potatoes into small chunks and drizzle with a tablespoon of extra virgin olive oil. Cook in the oven for 30–40 minutes.
3Place rocket leaves, mangetout, tomatoes, cucumber and red pepper into a salad bowl.
4Add balsamic vinegar and olive oil and mix well.
5Serve with tuna, sweet potatoes and salad.
DINNER CHICKEN HOT POT
Olive oil, 2 tablespoons
800g chicken thigh fillets, diced
225ml chicken stock
400g tinned chopped tomatoes
115ml white wine
2 cloves garlic, crushed
Corn flour
2 celery sticks, chopped
2 tablespoons rosemary, chopped
2 carrots, finely sliced
2 leeks, washed and sliced
Charlotte potatoes
1Heat olive oil in large pan over high heat.
2Add the chicken in batches and cook for 5 minutes or until brown, and remove from pan once cooked.
3Reduce heat to medium, add the leeks and cook for 8 minutes or until soft.
4Add the carrots, celery and garlic and cook for a further 10–12 minutes until soft.
5Add the stock, wine and tomatoes and bring to boil.
6Reduce heat to low and return chicken with some corn flour (to thicken the sauce) and simmer gently for 35 minutes.
7Add herbs to taste and serve with Charlotte potatoes.
Lunch for tomorrow:
CHICKEN HOT POT PITTA
Cook four chicken breasts (one per person) for tomorrow’s lunch, or use any remaining chicken and sauce from today’s hot pot.
RECIPES WEEK 3 DAY 3
BREAKFAST MUESLI WITH FRESH FRUIT
240g muesli (60g per person)
Serving of milk (soya/rice/oat or skimmed milk)
Fruit of your choice, cut into chunks (1 piece of fruit per person
1Pour muesli into a bowl, add milk.
2Serve with fruit.
LUNCH CHICKEN HOT POT PITTA
4 chicken breasts, cooked and diced
4 wholemeal pitta breads (served hot or cold)
Sauce from last night’s dinner
Lettuce, 4 handfuls washed and chopped
1 red pepper, sliced
1 yellow pepper, sliced
½ red onion, finely sliced
1Use any remaining chicken and sauce from the hot pot.
2Heat ½ tablespoon extra virgin olive oil in a frying pan over a medium heat.
3Cook the chicken for 8–12 minutes or until cooked.
4Slice open the pitta bread and fill with chicken and salad and pour in the sauce.
5Serve with salad.
DINNER COD AND SPINACH PARCELS
4 × 200g cod (or barramundi), with skin removed
200g baby spinach leaves
1 tablespoon, ginger
3 spring onions, finely sliced
2 tablespoons soy sauce
Coriander, handful
Lime wedges
Brocoli
Brown rice
1Preheat oven to 220°C (425°F). Boil the rice and broccoli.
2Get a large sheet of foil and place half of the spinach leaves in the middle. Add a piece of fish on top then sprinkle with a quarter of ginger, spring onion and drizzle with 2 teaspoons of soy sauce.
3Wrap the fish in the foil, folding the corners in to ensure the foil is well sealed.
4Repeat this process with the rest of the fish for each person.
5Place the four parcels in a baking dish and bake for 15 minutes.
6Carefully open each parcel and slide contents on to plate.
7Serve with broccoli and brown rice.
Lunch for tomorrow:
EGG SALAD
Consider preparing eggs in advance (refrigerate overnight).
RECIPES WEEK 3 DAY 4
BREAKFAST WHEAT BISCUITS OR MUESLI WITH FRUIT
560ml milk (soya/rice/oat or skimmed milk)
2–3 wheat biscuits or 240g of muesli (60g per person)
1 piece of fruit of your choice
1Place your choice of cereal in a bowl and add milk.
2Serve with fruit.
LUNCH EGG SALAD
4 baby gem lettuces
200g baby spinach
150 g cherry tomatoes, halved
4 shelled hard-boiled eggs, cut into quarters
½ cucumber, sliced
1 yellow pepper, deseeded and sliced
For the dressing:
1 tablespoon Dijon mustard
1 tablespoon olive oil
2 teaspoons cider vinegar
1 teaspoon water
1Arrange the lettuce, spinach, tomatoes, yellow pepper and cucumber on plates.
2Mix the mustard and water together, combine with the olive oil and vinegar in a small bowl.
3Put the eggs on top of the salad, drizzle with the dressing and serve.
DINNER STIR FRIED PORK
450g lean pork fillet, cut into strips
1 tablespoon, olive oil,
16 button mushrooms
115g baby corn
1 garlic clove, finely chopped
Fresh ginger, 2.5cm finely chopped
400g mangetout
400g bamboo shoots, drained and sliced
2 teaspoons dark soy sauce
2 teaspoons Chinese rice wine
225ml vegetable or chicken stock
2 teaspoons corn flour
1 tablespoon water
1 carrot, finely sliced
1–2 spring onions, trimmed and
cut lengthways
Rice or rice noodles
For the marinade:
1 tablespoon dark soy sauce
1 tablespoon Chinese rice wine
2 teaspoons corn flour
Pepper
1Mix the marinade ingredients together in a dish and season with pepper.
2Add the pork to the marinade, cover and chill for 20 minutes.
3Blanch the baby corn in boiling water for a few minutes.
4Drain and refresh in cold water.
5Heat half the olive oil in a preheated wok and add the pork. Stir fry for 5 minutes until browned. Remove and reserve.
6Wipe the wok and add the remaining oil and heat. Next, place in the garlic and cook until golden, adding the ginger, mangetout, bamboo shoots and mushrooms and fry for 3 minutes.
7Stir in the soy sauce, Chinese rice wine, stock and the reserved liquid from pork.
8Cook for 2–3 minutes then mix the corn flour and water and stir until thickened.
9Return the pork to the heat stirring in the carrot.
10Garnish with spring onions and serve with rice or rice noodles.
RECIPES WEEK 3 DAY 5
BREAKFAST FRESH FRUIT AND SEEDS
8 tablespoons soya/plain yoghurt
Sprinkle of sunflower or pumpkin seeds
2 pieces of fruit of your choice per person
1Mix together the soya/plain yoghurt, seeds and fruit.
2Divide into four portions.
LUNCH SALMON SALAD
200g mixed salad leaves
¼ cucumber, roughly chopped
4 cooked poach salmon fillets, bite size pieces
2 yellow peppers, sliced
2 tablespoons coriander, chopped
250g cherry tomatoes, halved
For the dressing:
500g soya/plain yoghurt
2 tablespoons coriander, chopped
1 garlic clove, finely chopped
4 teaspoons lemon juice
1 teaspoon cumin, ground
1For the dressing, place all ingredients in a bowl and mix together; season with black pepper.
2Cover and refrigerate for 5–10 minutes before using (if the sauce is too thick, add some water to thin out).
3Arrange salad leaves, cherry tomatoes, spring onions, salmon, cucumber and yellow pepper in a salad bowl and toss.
4Add salmon on top of salad.
5Drizzle the dressing over and serve.
DINNER CHICKEN YOGHURT
1 tablespoon plain flour
4 lean chicken breasts, diced skinless
1 tablespoon olive oil
8 small onions, chopped
2 garlic cloves, crushed
225ml chicken stock
2 carrots, chopped
2 celery sticks, chopped
225g frozen peas
1 yellow pepper, sliced and deseeded
115g button mushrooms, sliced
125ml low fat soya/plain yoghurt
3 tablespoons fresh parsley, chopped
10 new potatoes
1Spread flour over a dish and season with pepper and add chicken. Coat with flour.
2Heat olive oil in large saucepan and add the onions and garlic and cook over low heat, stirring occasionally for 5 minutes.
3Add chicken and cook for 10 minutes continuously stirring.
4Stir in the chicken stock, carrots, peas and celery.
5Bring to boil and then reduce the heat. Cover and simmer for 5 minutes.
6Add the peppers and mushrooms, cover and simmer for a further 10 minutes.
7Stir in the soya/plain yoghurt and chopped parsley and cook for a further 1–2 minutes.
8Serve with new potatoes.
RECIPES WEEK 3 DAY 6
BREAKFAST OMELETTE
8 eggs (2 eggs per person)
4 tablespoons of cold water
8 teaspoons of extra virgin olive oil
400g lean ham
1 courgette, finely sliced
4 spring onions, finely chopped
1Cook one omelette at a time, beat the eggs with some water in a bowl.
2Heat the extra virgin olive oil in a non-stick pan over a high heat and pour in the eggs. Cook for 2 minutes, or until the mixture just begins to set.
3Place ham and courgette on top of the egg mixture and cook until the omelette has set.
4Sprinkle on the spring onions, fold omelette in half, and serve.
LUNCH BUTTERNUT SQUASH AND CORIANDER SOUP
900ml of chicken stock
1kg butternut squash, peeled and chopped
1 onion, roughly chopped
2 carrots, roughly chopped
2 celery sticks, roughly chopped
1 garlic clove, crushed
1 teaspoon paprika
½ teaspoon turmeric
½ teaspoon ground coriander
½ teaspoon ground nutmeg
1In a large saucepan bring chicken stock to the boil. Add the vegetables and spices and bring back to the boil.
2Reduce heat and simmer for 20 minutes, or until vegetables are soft.
3Allow to cool and serve.
DINNER LIME TUNA STEAKS
4 × 175g tuna steaks, trim the skin
2 teaspoons, olive oil
½ teaspoon grated lime zest
1 garlic glove, crushed
1 teaspoon ground cumin
1 teaspoon ground coriander
1 tablespoon lime juice
Small handful of fresh coriander, chopped
Salad leaves
For the relish:
2 avocados, peeled and chopped
1 tablespoon lime juice
½ red onion, cut finely
2 tomatoes, chopped
1Mix the avocados, lime juice, red onion and tomatoes together in a small bowl.
2To make the paste, mix lime zest, olive oil, garlic, ground cumin and ground coriander in bowl.
3Spread paste thinly on both sides of the tuna while heating a non-stick pan until hot, and press the tuna steaks into pan to seal them.
4Reduce heat and cook for 5 minutes. Turn tuna steaks over and cook for a further 4–5 minutes, or until cooked through.
5Remove tuna from pan and drain on kitchen paper.
6Transfer fish to plates, serve with salad leaves and relish.
7Sprinkle 1 tablespoon of lime juice over the top, garnish with fresh coriander.
RECIPES WEEK 3 DAY 7
BREAKFAST FRUIT SMOOTHIE 1
2 large mangos, peeled and chopped
4 bananas, chopped
2 handfuls of raspberries
1Blend mangos, bananas and raspberries, and serve.
LUNCH CHICKEN SALAD PITTA
4 pitta breads, hot or cold
½ tablespoon olive oil
4 lean chicken breasts, sliced into strips
4 tablespoons fresh basil, chopped
1 red pepper
2 spring onions, finely chopped
150g cherry tomatoes, halved
2 tablespoons pine nuts
200g baby spinach
For the dressing:
¼ of a cucumber, finely grated
4 tablespoons soya/plain yoghurt
1 tablespoons olive oil
1 teaspoon balsamic vinegar
2 teaspoons black pepper
2 teaspoons dried dill
1Pour the olive oil in a frying pan or wok, on a medium heat.
2Add chicken strips and cook for 8 minutes, or until golden brown. Keep stirring.
3Add the red pepper, spring onions, tomatoes and pine nuts and cook for a few minutes, while stirring.
4Place all dressing ingredients in a small bowl and mix well.
5Slice open the pitta bread and add the chicken, vegetables and spinach. Drizzle over dressing and garnish with basil.
DINNER BEEF AND SWEET POTATO PIE
800g lean minced beef
2 tablespoons olive oil
1 onion, finely chopped
1 leek, finely chopped
1 carrot, finely chopped
1 stick celery, finely chopped
4 tomatoes, diced
2 sweet potatoes, peeled and chopped
1 medium butternut squash,
peeled and chopped
2 cloves of garlic, finely chopped
115ml beef stock
1 tablespoon flour
115ml red wine
1 tablespoon rosemary, chopped
Salad leaves
1Preheat the oven to 180°C (350°F). Heat a large pan of water, boil the sweet potatoes and butternut squash for 10 minutes, or until soft when pierced with knife.
2Heat a large pan, add olive oil and brown the mince in small batches.
3Once the mince is cooked, add the onion, leek, carrot, celery and garlic, and cook for 4 minutes.
4Add stock, flour, wine, tomatoes and rosemary and bring to boil. Simmer for 25 minutes.
5Mash the sweet potatoes and butternut squash in a bowl.
6Put mince mixture in large ovenproof dish and place mash on top.
7Cook for 20 minutes and serve with salad leaves.
Lunch for tomorrow:
BEAN SALAD
Consider preparing eggs in advance (refrigerate overnight).
TRAINING DIARY WEEK 3
OVERVIEW
Day 1: Rest
Day 2: Rest
Day 3: CV – Run
Day 4: Rest
Day 5: Weights – Back and shoulders
Day 6: CV – Run
Day 7: CV – Walk; Weights – Chest
Any day: Myo Stretch
MY DIARY
Day 1 (Monday)
Feeling tired from lack of sleep and I know I need to have an early night tonight. The good side is my hair and skin are looking amazing.
Tiredness 7
Stress 6
Sleep 6 hours 30 minutes
Day 2 (Tuesday)
Worked until a relatively normal time so I had enough time to meet my brother and have a catch up in the pub, then have dinner with him.
Tiredness 5
Stress 5
Sleep 7 hours 30 minutes
Day 3 (Wednesday)
I went for a nice run around Hyde Park and felt amazing afterwards.
Tiredness 5
Stress 5
Sleep 5 hours 40 minutes
Day 4 (Thursday)
My legs were feeling tired after the run, but it is my last day in London before going home. I got back at 10.00 p.m. and then had dinner at 10:15 p.m. with Alison after she finished work.
Tiredness 5
Stress 4
Sleep 7 hours 30 minutes
Day 5 (Friday)
Had a day off work: I had a lie in and went for a walk around Lymington marshes with Alison. Went to the gym and then walked my dog after dinner.
Tiredness 3
Stress 3
Sleep 7 hours 20 minutes
Day 6 (Saturday)
Spent the day with my family and friends, and managed to fit a run in as well.
Tiredness 3
Stress 3
Sleep 7 hours
Day 7 (Sunday)
I’m feeling really good today after the tests, and the pictures are showing some really good progress. Went for another walk and caught the sun for the first time this year. I also trained outside in the back garden.
Tiredness 2
Stress 2
Sleep 6 hours 45 minutes
TRAINING SESSION WEEK 3 DAY 3
MY TRAINING SESSION
AM Training session CV – Run
Time trained 8.40–9.20 p.m.
Session time 40 minutes
RPE 7/10
PM Rest
WORKOUT
Run – 5 miles
Actual distance: 4.89 miles
Time: 37 minutes
Average Pace: 7.40 m/m
My notes: I ran around Hyde Park and other parks close by. To maximise the distance I ran around the outside edge. Luckily, or unluckily some might say, I found a sand track that was about 1.5 miles long. I ran on that and the grass because it is better for my joints – and it also made it harder.
TRAINING SESSION WEEK 3 DAY 5
MY TRAINING SESSION
AM Rest
PM Training session Weights – Back and shoulders
Time trained 6.20–7.20 p.m.
Session time 1 hour
RPE 6/10
WORKOUT
Regular pull-ups
1–10 and 10–1
Total: 110
Bent-over lat raise
| Set and Rep: | 1. 10 | 2. 10 | 3. 10 | 4. 10 |
| Weight (lb): | 17.5 | 22.5 | 30 | 30 |
Heavy upright rows
| Set and Rep: | 1. 10 | 2. 8 | 3. 6 | 4. 4 |
| Weight (kg): | 30 | 45 | 47.5 | 50 |
Dumbbell press
| Set and Rep: | 1. 10 | 2. 10 | 3. 10 | 4. 10 | 5. 10 | 6. 10 | 7. 10 |
| Weight (lb): | 7.5 | 12.5 | 17.5 | 22.5 | 30 | 40 | 50 |
My notes: forced reps – I failed on the 7th set after seven reps, but held the weights for 12 seconds to partially recover then completed three more reps.
It’s felt like a long time since I have last been to the gym, due to working away from home. This is a nice session to bring you back into the swing of things. I worked really hard to make sure I made good progress.
TRAINING SESSION WEEK 3 DAY 6
MY TRAINING SESSION
AM Rest
PM Training session CV – Run
Time trained 2.55–3.20 p.m.
Session time 25 minutes
RPE 8/10
WORKOUT
Run – 3 miles
Actual distance: 2.98 miles
Time: 21.26 minutes
Average Pace: 7.08 m/m
My notes: I ran as fast and as hard as possible until I got tired, and this includes running up the hills.
With these three-mile runs, I pushed myself to a point at which I felt completely wiped out, but I listened to my body and when it told me to slow down I then slowed it down.
TRAINING SESSION WEEK 3 DAY 7
MY TRAINING SESSION
AM Training session CV – Walk
Time trained 9.55–10.55 a.m.
Session time 1 hour
RPE 2/10
PM Training session Weights – Chest
Time trained 4.00–4.50 p.m.
Session time 50 minutes
RPE 6/10
WORKOUT
Walk – 4 miles
Location: Sandbanks to Bournemouth and back.
Incline press
| Set and Rep: | 1. 10 | 2. 10 | 3. 10 | 4. 10 | 5. 10 |
| Weight (kg): | 40 | 50 | 60 | 70 | 70 |
Pec fly
| Set and Rep: | 1. 10 | 2. 10 | 3. 10 | 4. 10 | 5. 10 |
| Weight (lb): | 30 | 40 | 50 | 52.5 | 52.5 |
Morey squeeze (upper)
| Set and Rep: | 1. 10 | 2. 10 | 3. 10 | 4. 10 |
| Weight (lb): | 25 | 20 | 20 | 20 |
Press-ups (any type)
2, 4, 6, 8, 10
10, 8, 6, 4 and 2
Total: 55
My notes: I just did regular press-ups. I trained outside in my back garden with my friends. All gyms should have these types of facilities. I didn’t go too hard in this workout as I was still aching from the last two sessions.
WEEK 3 TESTS
Left: Front view of me at the end of week 3. Right: Back view of me at the end of week 3.
MY WEEKLY TESTS
| Weight (kg): | 81.5 | |
| Height (cm): | 175.5 | |
| BMI: | 26.5 | |
| RHR: | 60 | |
| BP: | 139/69 | |
| Fat %: | 16 | |
| Measurements (cm) | ||
| Neck: | 38.74 | |
| Chest: | 102.87 | |
| Arm: | R 35.56 | L 35.56 |
| Navel: | 84.45 | |
| Hips: | 86.36 | |
| Thighs: | R 60.96 | L 60.96 |
| Calves: | R 40 | L 40 |
WEEK FOUR NUTRITION PLAN
OVERVIEW
| Day | Breakfast | Lunch | Dinner |
| 1 | Fresh fruit and seeds | Bean salad | Mediterranean steaks |
| 2 | Wheat biscuits or muesli with fruit | Tuna salad | Stir fried turkey ginger |
| 3 | Fruit salad | Beetroot soup | Baked trout |
| 4 | Fruit porridge | Chicken wrap | Pork and baked apples |
| 5 | Muesli with fresh fruit | Mackerel and potato salad | Tuna pak choi |
| 6 | Omelette | Tomato and pepper soup | Ratatouille lamb chops |
| 7 | Fruit smoothie 1 | Tuna and olive salad | Lemon roasted chicken |
SHOPPING LIST WEEK 4
CARBOHYDRATES
400g baked potatoes
1 bag of brown rice
810g kidney beans
250g couscous
240g of muesli
400g pinto beans
400g new potatoes
520g porridge oats
1 bag of rice noodles
1 bag of sunflower and pumpkin seeds
4 organic tortilla wraps
1 bag of sesame seeds
8 sweet potatoes
Wheat biscuits
DAIRY AND NON-DAIRY ALTERNATIVES
12 eggs
680ml skimmed/soya/rice/oat milk
1.7kg soya yoghurt
FISH
8 anchovy fillets
4 × 200g cod fillets
4 cooked mackerel fillets
4 × 2000g tuna steaks
4 small tins tuna
4 whole trout
MEAT
4 chicken breasts
1 large whole chicken
400g lean ham
800g lamb chop
800g pork fillet
4 turkey breasts
FRUIT
12 apples
8 bananas
1 punnet of blueberries
5 lemons
2 limes
2 mangos
1 melon
1 punnet of raspberries
1 punnet of strawberries
VEGETABLES
4 aubergines
2 avocados
8 asparagus
500g raw beetroot
16 × 25g black olives
500g cherry tomatoes
2 carrots
2 celery sticks
4 courgettes
½ cucumber
225g French beans
250g green beans
2 lettuces
50g mangetout
7 onions
3 pak choi
4 parsnips
50g frozen peas
115g plum tomatoes
3 red onions
12 spring onions
7 red peppers
750g red tomatoes
100g rocket salad
200g savoy cabbage
1 turnip
1 yellow pepper
HERBS
Basil
1 Bay leaf
Black pepper
Black peppercorns
Chilli powder
Chives
Cinnamon
Dill
Coriander
Coriander seeds
Cumin
Fresh ginger
Garam masala
1 garlic bulb
Ground fennel
Mint
Oregano
Parsley
Red chilli
Rosemary
OTHER
Balsamic vinegar
Chicken stock
Chinese rice wine
Cold-pressed extra virgin olive oil
Corn flour
Dijon mustard
Fish stock
Peanut oil
Red wine vinegar
Sun-dried tomato paste
Soy sauce
Brown sugar
400g tinned tomatoes
Tomato purée
Vegetable stock
White wine vinegar
SNACKS
Fruit
Wholegrain crispbread crackers
Flat breads
Small bowl of muesli
Yoghurt/soya yoghurt
Nuts (cashew, pine or occasionally mixed nuts)
Soya nuts
Seeds (pumpkin or sunflower)
FRUIT DRINKS
1 carton Fruit juice
RECIPES WEEK 4 DAY 1
BREAKFAST FRESH FRUIT AND SEEDS
8 tablespoons soya/plain yoghurt
Sprinkle of sunflower or pumpkin seeds
2 pieces of fruit of your choice per person
1Mix together the soya/plain yoghurt, seeds and fruit.
2Divide into four portions.
LUNCH BEAN SALAD
4 eggs
2 avocados, stoned and peeled
400g tinned kidney beans
400g tinned pinto beans
1 red onion, finely sliced
Coriander, large handful chopped
250g cherry tomatoes, halved
For the dressing:
1 red chilli, finely sliced
½ teaspoon ground cumin
1 tablespoon of lime juice
3 tablespoons olive oil
1Boil eggs for 6½ minutes, then place in cold water to cool.
2Slice avocados and place in bowl with the beans, onions, coriander and tomatoes.
3Mix the dressing ingredients in a small bowl.
4Once eggs have cooled but are still warm, peel off shells and cut into quarters.
5Mix the salad with the dressing and place the eggs on top and serve.
DINNER MEDITERRANEAN STEAKS
4 cod steaks – 140g per steak
150ml fish stock
1 bay leaf
6 black peppercorns
Lemon rind
Lemon wedges
1 small onion, sliced
Parsley
Couscous
For the sauce:
400g chopped tomatoes canned
1 garlic clove, finely chopped
1 tablespoon sun-dried tomato paste
16 black olives (optional)
1To make the sauce, place the chopped tomatoes, garlic, tomato paste and olives in a large heavy-based saucepan over a low heat. Heat gently, stirring occasionally.
2Meanwhile, place the fish in a shallow ovenproof casserole dish and pour over the fish stock and add the peppercorns, bay leaf, lemon rind and onion. Bring to the boil, cover and simmer for 10 minutes.
3Transfer cod to a serving plate and keep warm while water boils for the couscous.
4Next, sieve the fish stock into the sauce and stir over a medium heat until reduced.
5Pour the sauce over the fish, garnish with parsley and lemon wedges. Serve with couscous.
Lunch for tomorrow:
TUNA SALAD
Consider preparing sweet potatoes in advance (refrigerate overnight).
RECIPES WEEK 4 DAY 2
BREAKFAST WHEAT BISCUITS OR MUESLI WITH A FRUIT
560ml milk (soya/rice/oat or skimmed milk)
2–3 wheat biscuits or 240g of muesli (60g per person)
1 piece of fruit of your choice
1Place your choice of cereal in a bowl and add milk.
2Serve with fruit.
LUNCH TUNA SALAD
4 cooked sweet potatoes
4 small tinned tuna
1 tablespoon balsamic vinegar
1 tablespoon olive oil
Side salad:
100g of rocket leaves
4 tomatoes, roughly chopped
¼ cucumber, roughly chopped
50g mangetout
1 red pepper, sliced
1Preheat oven to 190°C (375°F).
2Cut the sweet potatoes into small chunks, drizzle olive oil over the top and place into the oven for 30–40 minutes.
3Once cooked, allow to cool and place into the fridge for tomorrow’s lunch.
4Place rocket leaves, mangetout, tomatoes, cucumber and red pepper in a salad bowl and gently mix with balsamic vinegar and olive. Serve with the tuna and sweet potatoes.
DINNER STIR FRIED TURKEY GINGER
2 teaspoons sesame seeds
1 tablespoon sesame oil
800g skinless turkey breasts, cut into thin strips
1 onion, quartered
1 red pepper, deseeded and sliced
2 tablespoons soy sauce
Chinese rice wine, splash of
1 pak choi, halved
1 3cm piece of ginger
1 garlic clove, crushed
1 red chilli, finely sliced
Brown rice
1Heat a wok/large frying pan over medium heat, add the sesame seeds, stir until lightly toasted and then set aside.
2Steam pak choi in a steamer for 2–3 minutes, then remove and set aside. Boil water for the rice.
3Add the turkey to the wok/frying pan and stir fry for 6–8 minutes, or until the turkey is cooked. Remove from wok and set aside. Wipe out wok with paper towel.
4Return wok to heat and add the rest of the sesame oil with the ginger, garlic, chilli, onion and red pepper, and stir fry for 2 minutes.
5Return turkey to wok, add rice wine, soy sauce and stir. Add pak choi and stir.
6Serve with rice and a sprinkle the toasted sesame seeds.
RECIPES WEEK 4 DAY 3
BREAKFAST FRUIT SALAD
8 tablespoons soya/plain yoghurt (2 tablespoons per person)
80g oats
60g sunflower seeds or pumpkin seeds
4–5 pieces of fruit (preferably ones in season)
1Dice fruit into chunks and divide into four portions.
2Add 2 tablespoons of soya/plain yoghurt to each portion and sprinkle with oats and seeds.
LUNCH BEETROOT SOUP
2 onions, peeled and roughly chopped
2 large carrot, peeled and roughly chopped
1 large turnip peeled and roughly chopped
2 celery sticks, roughly chopped
500g raw beetroot, peeled and chopped
400g potatoes, washed and chopped
200g savoy cabbage
3 garlic cloves, finely sliced
2 litres of vegetable stock
410g tin kidney beans
1 tablespoon red wine vinegar
150g soya/plain yoghurt
1Put onions, carrots, turnips, celery, beetroot, garlic and vegetable stock in large pan.
2Bring to the boil and simmer for 30 minutes.
3Add the potatoes, cabbage, beans and simmer for a further 20–30 minutes or until potatoes are tender.
4Stir in the vinegar and the yoghurt.
5Serve soup in bowls.
DINNER BAKED TROUT
4 sweet potatoes, roughly chopped
1 courgette, roughly chopped
2 red peppers, roughly chopped
250g cherry tomatoes
1 medium red onion, roughly chopped
4 fresh trout, gutted
Black pepper
2 teaspoons coriander
1 teaspoon cinnamon
2 teaspoons oregano
2 teaspoons basil
1 clove garlic, finely chopped
1 tablespoon olive oil
1Preheat the oven to 190°C (375°F).
2Pre-boil the sweet potatoes in saucepan of water, until potatoes are slightly soft. Drain water.
3Place the sweet potatoes, courgette, tomatoes red pepper, all the herbs, garlic and onion in a baking dish and drizzle over the olive oil.
4Bake for 10–15 minutes, or until the vegetables are cooked, stirring vegetables occasionally.
5Meanwhile, preheat grill to medium/high and place the fish on grill tray.
6Drizzle over a little olive oil and season with black pepper and cook for 5–6 minutes each side, or until fish is cooked.
7Arrange vegetables on serving plate and place fish on top.
RECIPES WEEK 4 DAY 4
BREAKFAST FRUIT PORRIDGE
240g of porridge oats (60g per person)
2–3 apples, chopped
120ml of water or milk (soya/rice/oat or skimmed milk) – enough to cover the oats and apples
1Slowly bring the water and/or milk to the boil in a saucepan. Add the oats and chopped apples.
2Cook for 10 minutes, stirring continuously until thickened. If the mixture becomes too thick, add more water or milk. Serve immediately.
LUNCH CHICKEN WRAP
4 chicken breasts, cooked and cut into strips
4 organic wholewheat tortilla wraps (served hot or cold)
200g mixed salad
4–5 tomatoes, sliced
1 red onion, finely chopped
1 yellow pepper, cut into strips
2 tablespoons of soya/plain yoghurt
1Heat ½ tablespoon extra virgin olive oil in a frying pan over a medium heat.
2Cook four chicken breasts for 8–12 minutes or until cooked.
3Place mixed salad, red onion, yellow pepper, tomatoes and chicken in salad bowl and mix well.
4Place tortilla wraps on plates, add mixture from salad bowl and roll wrap.
5Drizzle over soya/plain yoghurt.
DINNER PORK AND BAKED APPLES
1 × 800g lean pork fillet, remove fat
2 tablespoon ground fennel
2 tablespoons olive oil
2 apples, cored and quartered
2 teaspoons brown sugar
2 tablespoons water
4 parsnips, peeled and chopped into chunks
Rosemary, 4 sprigs
200g green beans
1Preheat oven to 180°C (350°F).
2Season the pork with pepper and roll in the fennel.
3Wrap in cling film and refrigerate for 10–15 minutes.
4Heat a large frying pan over a high heat and cook the pork with half the olive oil on each side for 3 minutes, or until golden. Set aside and cover.
5Place apples in an ovenproof dish, sprinkle the brown sugar and water. Cover with foil and set aside.
6Place parsnip, rosemary and remaining oil in a baking dish and toss to coat. Bake for 10 minutes.
7Place apples into the oven, and at the same time add the pork to the parsnip dish. After a further 10 minutes of cooking the parsnips should be golden, the pork cooked and the apples soft.
8Meanwhile, bring a small saucepan of water to the boil and add the beans. Cook for 5 minutes.
9Serve immediately.
Lunch for tomorrow:
MACKEREL AND POTATO SALAD
Consider preparing potatoes in advance (refrigerate overnight).
RECIPES WEEK 4 DAY 5
BREAKFAST MUESLI WITH FRESH FRUIT
240g muesli (60g per person)
Serving of milk (soya/rice/oat or skimmed milk)
Fruit of your choice, cut into chunks (1 piece of fruit per person
1Pour muesli into a bowl, add milk.
2Serve with fruit.
LUNCH MACKEREL AND POTATO SALAD
4 mackerel fillets (250g each)
4 teaspoons Dijon mustard
Serve with green beans
For the potato salad:
400g new potatoes
4 spring onions, roughly chopped
1 tablespoon fresh dill, chopped
1 tablespoon chives, chopped
1 tablespoon parsley, chopped
1Steam the potatoes for 20 minutes or until tender.
2Mix the spring onions, dill, chives, parsley, lemon juice, potatoes and fromage frais in a salad bowl.
3Preheat the grill to high and wash the mackerel. Pat dry with kitchen towel, making sure the black skin from the gut has been removed.
4Lay the fillets skin-side down and spread the mustard on the flesh.
5Grill the mackerel for 5 minutes until the flesh is no longer translucent.
6Serve with potato salad and green beans.
DINNER TUNA PAK CHOI
4 × 200g tuna steaks
2 teaspoons peanut oil
2 pak choi, leaves separated and washed
4 spring onions, finely sliced
1 tablespoon fresh coriander
1 tablespoon mint leaves
Lime wedges
For the dressing:
2 tablespoon light soy sauce
2 teaspoons lime juice
1 teaspoon ginger, grated
1In a small bowl mix all the dressing ingredients.
2Heat frying pan over medium heat and brush tuna steaks with peanut oil.
3Add tuna to pan and cook for 4 minutes on each side.
4Use a steamer to cook pak choi for 2–3 minutes.
5Arrange the pak choi on a serving plate and place tuna on top.
6Sprinkle with spring onion, coriander and mint, and drizzle the dressing on top.
7Use lime wedges to garnish and serve.
RECIPES WEEK 4 DAY 6
BREAKFAST OMELETTE
8 eggs (2 eggs per person)
4 tablespoons of cold water
8 teaspoons of extra virgin olive oil
400g lean ham
1 courgette, finely sliced
4 spring onions, finely chopped
1Cook one omelette at a time, beat the eggs with some water in a bowl.
2Heat the extra virgin olive oil in a non-stick pan over a high heat and pour in the eggs. Cook for 2 minutes, or until the mixture just begins to set.
3Place ham and courgette on top of the egg mixture and cook until the omelette has set.
4Sprinkle on the spring onions, fold omelette in half, and serve.
LUNCH TOMATO AND PEPPER SOUP
2 red peppers, deseeded and halved
2 tablespoons olive oil
1 large onion, finely sliced
2 cloves of garlic, crushed
1 tablespoon tomato paste
750g tomatoes, roughly chopped
450ml vegetable stock
Basil, handful
1Preheat oven to 180°C (350°F).
2Place red peppers in baking tray, skin-side up and drizzle with half the olive oil.
3Roast for 25 minutes, or until soft and remove from oven. Allow to cool slightly, then roughly chop.
4Heat the rest of the oil in a large saucepan, over a medium heat.
5Add the onion and cook until soft.
6Add garlic and tomato paste and cook for 2 minutes, stirring continuously.
7Add red pepper, tomato and stock, cover and simmer for 15 minutes.
8Allow the soup to cool slightly, and gently stir. Season with basil and serve.
DINNER RATATOUILLE LAMB CHOPS
8 lean lamb chops, diced
1 tablespoon olive oil
250g couscous
1 tablespoon ground pepper
2 teaspoons coriander seeds
1 teaspoon garam masala
1 teaspoon chilli powder
For the ratatouille:
2 teaspoons olive oil
4 baby aubergines
1 onion, finely chopped
1 red pepper, deseeded and sliced
1 courgette, sliced
115ml chicken stock
2 tomatoes, sliced
1 tablespoon parsley, chopped
1 clove garlic, finely chopped
1Mix all the spices in a bowl and brush the chops with a little olive oil. Coat chops with spice mixture, cover with cling film and refrigerate for 1 hour.
2To make ratatouille, heat the olive oil in a large frying pan over medium heat. Add aubergines and cook for 4 minutes or until golden.
3Add onion and garlic and cook until lightly coloured. Next add the red pepper and courgette and cook for further minute.
4Add chicken stock and tomatoes and bring to boil, cook for a further 5 minutes and add parsley and season to taste.
5Bring water to a boil and add the couscous, cover with a lid and allow to settle.
6Heat oil in a frying pan over high heat and cook lamb for 3 minutes each side.
7Serve the lamb chops with ratatouille and couscous.
RECIPES WEEK 4 DAY 7
BREAKFAST FRUIT SMOOTHIE 1
2 large mangos, peeled and chopped
4 bananas, chopped
2 handfuls of raspberries
1Blend mangos, bananas and raspberries, and serve.
LUNCH TUNA AND OLIVE SALAD
175g French beans, topped and tailed
350g fresh tuna steaks
115g baby plum tomatoes, halved
8 anchovy fillets, drained on kitchen paper
25g stoned black olives in brine, drained
Fresh basil leaves to garnish
For the dressing:
1 tablespoon olive oil
1 garlic clove, crushed
1 tablespoon lemon juice
1 tablespoon basil leaves, shredded
1Boil the French beans in a small saucepan for 5 minutes, or until slightly tender. Drain and keep warm.
2Season the tuna steaks with black pepper, and place tuna on grill rack and cook for 4–5 minutes on each side, or until cooked through.
3Drain the tuna on kitchen paper, and flake the tuna into bite size pieces using a knife and fork.
4Mix the tuna, French beans, tomatoes, anchovies and olives in a bowl and keep warm.
5Mix all of the dressing ingredients together and pour over the tuna salad. Garnish with basil and serve.
DINNER LEMON ROASTED CHICKEN
4 lemons, 2 × grated zest,
2 × cut into quarters
1 large chicken
1 onion, roughly chopped
50g peas (fresh or frozen)
50g French beans, trimmed
1 courgette, sliced
6–8 asparagus heads, trimmed
600ml chicken stock
Fresh basil, 1 handful chopped
Brown rice
1Preheat oven to 180°C (350°F). Rub the lemon rind on the chicken and place in a casserole dish.
2Squeeze lemon juice all over the chicken. Add the vegetables and basil around the chicken.
3Pour over the stock and put the chicken in oven and cook for 1½ hours.
4Serve with brown rice.
Lunch for tomorrow:
YELLOW SPLIT PEA SOUP
Soak the yellow split peas overnight for tomorrow’s lunch.
TRAINING DIARY WEEK 4
OVERVIEW
Day 1: Rest
Day 2: PT – Upper body; CV – Hill sprints
Day 3: Weights – Back and shoulders
Day 4: CV – Walk; CV – Run
Day 5: Weights – Chest and arms
Day 6: Rest
Day 7: Test day
Any day: Myo stretch
MY DIARY
Day 1 (Monday)
Back up to London for work. I actually walked away feeling … I believe the word is outstanding.
Tiredness 4
Stress 4
Sleep 7 hours
Day 2 (Tuesday)
I had a broken night’s sleep so I didn’t felt like going outside to train. I ended up training in the hotel. My upper body was still aching slightly, but that wasn’t enough to stop me training.
Tiredness 6
Stress 4
Sleep 8 hours
Day 3 (Wednesday)
I came back from London in the afternoon and once I was back I trained as normal. This meant I didn’t eat dinner until 9.50 p.m.
Tiredness 5
Stress 4
Sleep 6 hours 45 minutes
Day 4 (Thursday)
I walked along the seaside with Alison for three miles before going off to work. Later I had a lymphatic massage to help get rid of all my waste and toxins from within my body, and then I went for the three-mile run.
Tiredness 4
Stress 4
Sleep 5 hours
Day 5 (Friday)
By the time I finished work I was feeling a little tired, but during the day I was full of beans.
Tiredness 3
Stress 3
Sleep 7 hours
Day 6 (Saturday)
I had dinner with my parents today, to catch up with them.
Tiredness 3
Stress 3
Sleep 6 hours 50 minutes
Day 7 (Sunday)
Test day today. I was really happy with my progress and results apart from my 1 rep max with the military press. When I finished the tests I had the rest of the day off.
Tiredness 4
Stress 4
Sleep 5 hours 30 minutes
TRAINING SESSION WEEK 4 DAY 2
MY TRAINING SESSION
AM Rest
PM Training session PT – Upper body; CV – Hill sprints
Time trained 7.15–8.00 p.m.
Session time 45 minutes
RPE 9/10
WORKOUT
Chest and abs cycle × 15
Regular press-ups × 10
Half sit-ups × 7
Diamond press-ups × 10
Leg levers × 7
Wide push-ups × 10
Crunches × 7
Total press-ups: 450
Total sit-ups: 315
Hill sprints or step training
10 × hill sprints/sprint up staircase
I was meant to do hill sprints today, but due to me being away in London I chose to run up the hotel’s staircase instead. There were 71 steps in total.
| 1. 21.03 seconds | 2. 20.30 seconds |
| 3. 20.62 seconds | 4. 20.59 seconds |
| 5. 20.60 seconds | 6. 20.55 seconds |
| 7. 20.62 seconds | 8. 17.24 seconds |
| 9. 16.96 seconds | 10. 16.92 seconds |
My notes: I raced against my first time of 21.03 seconds and then had to beat it for the next nine times. If I failed to beat my original time I would give myself a forfeit. I found the sprinting really hard, as I gave more than I could for each hill. Good luck with this and just keep going.
TRAINING SESSION WEEK 4 DAY 3
MY TRAINING SESSION
AM Rest
PM Training session Weights – Back and shoulders
Time trained 6.00–7.00 p.m.
Session time 1 hour
RPE 8/10
WORKOUT
Pull-ups
Regular: 2, 4, 6, 8
Close: 2, 4, 6, 8
Wide: 2, 4, 6, 8
Reverse: 2, 4, 6, 8
Mountain climber: 2, 4, 6, 8
Total pull-ups: 100
Military press
1 × 20 warm-up – with just Olympic bar
| Set and Rep: | 1. 15 | 2. 10 | 3. 10 | 4. 10 |
| Weight (kg): | 30 | 40 | 45 | 50 |
Dumbbell press
| Set and Rep: | 1. 0 | 2. 8 | 3. 10 | 4. 10 |
| Weight (lb): | 30 | 40 | 50 | 55 |
Bent-over lat raise
| Set and Rep: | 1. 15 | 2. 15 | 3. 10 | 4. 10 |
| Weight (lb): | 17.5 | 22.5 | 30 | 30 |
My notes: I love the pull-ups. Very hard, but what a session.
TRAINING SESSION WEEK 4 DAY 4
MY TRAINING SESSION
AM Training session CV – Walk
Time trained 8.00–8.45 a.m.
Session time 45 minutes
RPE 2/10
PM Training session CV – Run
Time trained 7.50–8.15 p.m.
Session time 25 minutes
RPE 9/10
WORKOUT
Walk – 3 miles
Run – 3 miles
Actual distance: 3.05 miles
Time: 23.41 minutes
Average Pace: 7.53 m/m
My notes: I went all out for this run, but I ended up burning out after 2.7 miles. It put a bit of a downer on me because it was looking as though I was going to beat my personal best. Instead I got a stitch and felt slightly sick. I was also running against a strong wind until the half-way point, then when I turned around the wind was with me on the way back.
TRAINING SESSION WEEK 4 DAY 5
MY TRAINING SESSION
AM Rest
PM Training session Weights – Chest and arms
Time trained 5.05–6.35 p.m.
Session time 1 hour 30 minutes
RPE 5/10
WORKOUT
Incline press
1 × 20 warm-up – with just Olympic bar
| Set and Rep: | 1. 20 | 2. 10 | 3. 10 | 4. 9 | 5. 7 |
| Weight (kg): | 40 | 50 | 70 | 75 | 75 |
Bench press
| Set and Rep: | 1. 10 | 2. 9 | 3. 7 | 4. 8 |
| Weight (kg): | 60 | 90 | 90 | 90 |
Decline press
| Set and Rep: | 1. 9 | 2. 9 | 3. 8 |
| Weight (kg): | 90 | 90 | 90 |
Superset
Incline dumbbell curls
| Sets and Reps | 1. 10 | 2. 10 | 3. 10 | 4. 10 |
| Weight (lb) | 50 | 50 | 50 | 50 |
Supernated curl
| Sets and Reps | 1. 10 | 2. 10 | 3. 10 | 4. 10 |
| Weight (lb) | 7.5 | 7.5 | 7.5 | 7.5 |
Rope triceps press-downs
30-second rest between sets.
| Set and Rep: | 1. 20 | 2. 13 | 3. 7 | 4. 8 | 5. 6 | 6. 10 | 7. 10 |
| Weight (kg): | 15 | 15 | 15 | 15 | 15 | 15 | 15 |
Morey squeeze (upper – cable)
| Set and Rep: | 1. 10 | 2. 10 | 3. 10 |
| Weight (kg): | 7.5 | 7.5 | 7.5 |
My notes: I felt so pumped after this workout, it’s a really amazing feeling.
Left: Front view of me at the end of week 4. Right: Back view of me at the end of week 4.
WEEK 4 HEALTH CHECK
MY RESULTS
| Statistics | Weight (kg): 80 Height (cm): 175.5 |
| Health tests | BMI: 26 RHR: 57 BP: 140/58 Fat (%): 15.1 Glucose: 5.7 Cholesterol: 4.6 Lung function: 640 |
| Measurements (cm) | Neck: 38.73 Chest: 104.14 Arms: R: 36.83 L: 36.83 Navel: 83.18 Hips: 86.36 Thighs: R: 60.96 L: 60.96 Calves: R: 40 L: 40 |
| Calliper test (mm) | Biceps: 3 Triceps: 7 Waist: 10 Subscapularis: 11 Total: 31 Calliper fat (%): 13.1 |
| Fitness tests | Bleep test (level): 12.3 |
| Maximum reps in one minute | Push-ups: 59 ½ sit-ups: 60 Squats: 52 Dips: 55 Max pull-ups: 12 |
| One rep maximum weight training (kg) | Squats: 110 Bench press: 100 Military press: 60 Deadlifts: 120 |
WEEK FIVE NUTRITION PLAN
OVERVIEW
| Day | Breakfast | Lunch | Dinner |
| 1 | Fresh fruit and seeds | Yellow split pea soup | Prawn stir fry |
| 2 | Wheat biscuits or muesli with fruit | Tuna salad | Lamb stew |
| 3 | Muesli with fresh fruit | Lamb pitta | Chicken with lemongrass |
| 4 | Fruit porridge | Salmon salad | Fillet of beef |
| 5 | Fresh fruit and seeds | Chicken wrap | Barramundi curry |
| 6 | Omelette | Beef and beetroot salad | Paella |
| 7 | Fruit smoothie 2 | Vegetable soup | Roasted chicken |
SHOPPING LIST WEEK 5
CARBOHYDRATES
6 baking potatoes
1 bag of brown rice
260g of muesli
12 new potatoes
480g porridge oats
225g yellow split peas
200g short grain rice
1 bag of rice noodles
1 bag of sunflower and pumpkin seeds
4 organic tortilla wraps
5 sweet potatoes
Wheat biscuits
DAIRY AND NON-DAIRY ALTERNATIVES
8 eggs
150g Greek yoghurt
50g parmesan cheese/goat’s cheese
1760ml skimmed/soya/rice/oat milk
2.5kg soya yoghurt
FISH
800g barramundi fillets
150g calamari
200g mussels
600g raw prawns
4 poached salmon fillets
4 small tins tuna
400g white fish of your choice
MEAT
800g beef fillet
400g cooked roast beef
800g chicken on the bone
4 chicken breasts
1 large whole chicken
400g lean ham
600g boneless lamb
FRUIT
7 apples
2 apricots
9 bananas
1 punnet of blueberries
1 bag of green grapes
3 lemons
1 lime
2 peaches
1 punnet of raspberries
VEGETABLES
16 asparagus
4 cooked beetroot
125g frozen broad beans
250g broccoli
250g cherry tomatoes
7 carrots
4 celery sticks
1 courgette
½ cucumber
3 lettuce
250g mangetout
175g mushrooms
8 onions
275g frozen peas
200g runner beans
1 red onion
1 green pepper
2 red peppers
12 red tomatoes
150g rocket salad
150g baby spinach
21 spring onions
150g sugar snap peas
1 yellow pepper
HERBS
Basil
3 bay leaves
Black pepper
Coriander
Cumin
6 dill sprigs
1 fennel bulb
1 garlic bulb
Fresh ginger
11 lemongrass stalks
Mint
Oregano
Paprika
Parsley
6 peppercorns
Red chilli
Rosemary
Saffron
Thyme
OTHER
Balsamic vinegar
Chicken stock
Chinese white wine vinegar
Cold-pressed extra virgin olive oil
Corn flour
Dijon mustard
Fish sauce
Prawn paste
Soy sauce
Brown sugar
800g tinned tomatoes
Tomato purée
Vegetable stock
115ml white wine
Worcestershire sauce
SNACKS
Fruits
Wholegrain crispbread crackers
Flat breads
Small bowl of muesli
Yoghurt/soya yoghurt
Nuts (cashew, pine or occasionally mixed nuts)
Soya nuts
FRUIT DRINKS
1 carton fruit juice
RECIPES WEEK 5 DAY 1
BREAKFAST FRESH FRUIT AND SEEDS
8 tablespoons soya/plain yoghurt
Sprinkle of sunflower or pumpkin seeds
2 pieces of fruit of your choice per person
1Mix together the soya/plain yoghurt, seeds and fruit.
2Divide into four portions.
LUNCH YELLOW SPLIT PEA SOUP
225g yellow split peas (pre-soak for 12 hours overnight in cold water)
1.5 litres of vegetable stock
1 onion, peeled and sliced
1 sweet potato, peeled and chopped
3 carrots, trimmed, peeled and sliced
Fresh mint, handful
Baby spinach leaves, 4 handfuls
1Drain the water from the split peas.
2Boil the vegetable stock in a large saucepan, add split peas, then simmer for 25 minutes, removing any scum that appears.
3Add all the other vegetables and simmer for a further 15–20 minutes, or until vegetables are tender.
4Remove from heat and allow to cool.
5Blend soup with food processor or blender.
6Serve with fresh mint.
DINNER PRAWN STIR FRY
8 spring onions, finely chopped
1 green pepper, finely chopped
1 red pepper, finely chopped
2 tablespoons olive oil
2 garlic cloves, finely chopped
1 tablespoon ginger, finely cut
200g mangetout
450g raw prawns, thawed and peeled
4 tablespoons Chinese rice wine
Rice noodles
1Heat the olive oil in a big frying pan or wok over a medium to high heat.
2Add the spring onions, garlic, ginger and peppers to pan and stir fry for 4 minutes, stirring continuously.
3Add the mangetout and prawns and stir fry for 4 minutes or until prawns have change colour.
4Stir in rice wine.
5Serve with rice noodles.
Lunch for tomorrow:
TUNA SALAD
Consider preparing sweet potatoes in advance (refrigerate overnight).
RECIPES WEEK 5 DAY 2
BREAKFAST WHEAT BISCUITS OR MUESLI WITH FRUIT
560ml milk (soya/rice/oat or skimmed milk)
2–3 wheat biscuits or 240g of muesli (60g per person)
1 piece of fruit of your choice
1Place your choice of cereal in a bowl and add milk.
2Serve with fruit.
LUNCH TUNA SALAD
4 cooked sweet potatoes
4 small tinned tuna
1 tablespoon balsamic vinegar
1 tablespoon olive oil
Side salad:
100g of rocket leaves
4 tomatoes, roughly chopped
¼ cucumber, roughly chopped
50g mangetout
1 red pepper, sliced
1Preheat oven to 190°C (375°F).
2Cut the sweet potatoes into small chunks, drizzle olive oil over the top and place into the oven for 30–40 minutes.
3Once cooked, allow to cool and place into the fridge for tomorrow’s lunch.
4Place rocket leaves, mangetout, tomatoes, cucumber and red pepper in a salad bowl and gently mix with balsamic vinegar and olive. Serve with the tuna and sweet potatoes.
DINNER LAMB STEW
600g lean boneless lamb, diced into 2.5cm cubes
1 onion, chopped
6 peppercorns
1 fennel bulb
115g mushrooms
1 teaspoon corn flour
1 tablespoon soya milk
150ml soya/plain yoghurt
6 baking potatoes
6 fresh dill sprigs
1 bay leaf
Half a lemon, grated rind and juice
1Place lamb in large saucepan and cover with cold water.
2Bring to boil over medium heat, remove any scum that rises to the surface.
3Add the onion, two dill sprigs, bay leaf and peppercorns. Reduce heat, cover and simmer for 45 minutes.
4Add the fennel, potatoes and mushrooms and simmer for a further 30 minutes, or until lamb is tender.
5Using a slotted spoon, transfer the lamb, onion, fennel and mushrooms to a dish and keep warm.
6Sieve the cooking liquid and reserve 300ml. Pour the reserved cooking liquid into a pan and bring to boil. Mix the corn flour and milk until smooth, then add to the cooking liquid.
7Reduce the heat and simmer for 5 minutes, keep stirring until thickened.
8Add the lemon rind and juice to the sauce.
9Return the lamb, onion, fennel and mushrooms to the sauce pan and simmer for 5 minutes.
10Meanwhile, mix the yoghurt, and four fresh dill sprigs in a small bowl, then add to the stew.
11Serve with the potatoes.
Lunch for tomorrow:
LAMB PITTA
Leave some of the lamb and sauce for lunch tomorrow.
RECIPES WEEK 5 DAY 3
BREAKFAST MUESLI WITH FRESH FRUIT
240g muesli (60g per person)
Serving of milk (soya/rice/oat or skimmed milk)
Fruit of your choice, cut into chunks (1 piece of fruit per person
1Pour muesli into a bowl, add milk.
2Serve with fruit.
LUNCH LAMB PITTA
4 pitta breads (1 per person)
Use some of last night’s dinner including sauce
Rocket leaves, handful per person
4 tomatoes, sliced
1Slice open the pitta bread
2Place last night’s dinner into the pitta bread with the rocket leaves and sliced tomatoes.
DINNER CHICKEN WITH LEMONGRASS
800g lean chicken pieces on the bone
150g sugar snap peas
16 asparagus
4 spring onions, finely sliced
Lime wedges
Brown rice
For the marinade:
1 lemongrass stalk, finely chopped
2 cloves garlic, crushed
2 teaspoons ginger, grated
2 tablespoons soy sauce
115ml chicken stock
2 teaspoons olive oil
2 tablespoons Chinese rice wine
1Mix all the marinade ingredients in a bowl.
2Coat the chicken thoroughly with the marinade.
3Cover with cling film and refrigerate for up to 2 hours or overnight and, if possible, turn occasionally.
4Preheat oven 180°C (350°F).
5Place chicken and marinade into dish and cook for 30 minutes, turning occasionally.
6Bring a small saucepan of water to the boil and cook asparagus and sugar snap peas for 2–3 minutes.
7Drain and serve meat, juices and vegetables.
RECIPES WEEK 5 DAY 4
BREAKFAST FRUIT PORRIDGE
240g of porridge oats (60g per person)
2–3 apples, chopped
120ml of water or milk (soya/rice/oat or skimmed milk) – enough to cover the oats and apples
1Slowly bring the water and/or milk to the boil in a saucepan. Add the oats and chopped apples.
2Cook for 10 minutes, stirring continuously until thickened. If the mixture becomes too thick, add more water or milk. Serve immediately.
LUNCH SALMON SALAD
200g mixed salad leaves
¼ cucumber, roughly chopped
4 cooked poach salmon fillets, bite size pieces
2 yellow peppers, sliced
2 tablespoons coriander, chopped
250g cherry tomatoes, halved
For the dressing:
500g soya/plain yoghurt
2 tablespoons coriander, chopped
1 garlic clove, finely chopped
4 teaspoons lemon juice
1 teaspoon cumin, ground
1For the dressing, place all ingredients in a bowl and mix together; season with black pepper.
2Cover and refrigerate for 5–10 minutes before using (if the sauce is too thick, add some water to thin out).
3Arrange salad leaves, cherry tomatoes, spring onions, salmon, cucumber and yellow pepper in a salad bowl and toss.
4Add salmon on top of salad.
5Drizzle the dressing over and serve.
DINNER FILLET OF BEEF
800g beef fillet
3 onions, finely sliced
2 teaspoons olive oil
2 teaspoons balsamic vinegar
8 mushrooms, peeled and stems removed
115ml white wine
100g fresh mixed salad leaves
1Preheat oven to 180°C (350°F).
2Cook the onions in olive oil over a medium heat for 20–25 minutes, or until soft. Add the balsamic vinegar and cook for a further 5 minutes.
3Heat a non-stick frying pan over high heat. Sear fillet on both sides and transfer beef to a baking dish.
4Place mushrooms on second baking tray, pour over the wine and cover with foil.
5Place both dishes in the oven and cook for 15 minutes.
6Remove the beef from oven, cover with foil and leave to rest for 10 minutes.
7At the same time, remove the foil from the mushrooms and bake for a further 10 minutes.
8Divide the meat into four portions, serve with mixed salad leaves, caramelised onions and mushrooms.
Lunch for tomorrow:
CHICKEN WRAP
Consider preparing chicken in advance (refrigerate overnight).
RECIPES WEEK 5 DAY 5
BREAKFAST FRESH FRUIT AND SEEDS
8 tablespoons soya/plain yoghurt
Sprinkle of sunflower or pumpkin seeds
2 pieces of fruit of your choice per person
1Mix together the soya/plain yoghurt, seeds and fruit.
2Divide into four portions.
LUNCH CHICKEN WRAP
4 chicken breasts, cooked and cut into strips
4 organic wholewheat tortilla wraps (served hot or cold)
200g mixed salad
4–5 tomatoes, sliced
1 red onion, finely chopped
1 yellow pepper, cut into strips
2 tablespoons of soya/plain yoghurt
1Heat ½ tablespoon extra virgin olive oil in a frying pan over a medium heat.
2Cook four chicken breasts for 8–12 minutes or until cooked.
3Place mixed salad, red onion, yellow pepper, tomatoes and chicken in salad bowl and mix well.
4Place tortilla wraps on plates, add mixture from salad bowl and roll wrap.
5Drizzle over soya/plain yoghurt.
DINNER BARRAMUNDI CURRY
1 tablespoon olive oil
800g barramundi fillet, diced
1 teaspoon brown sugar
115ml chicken stock
1 tablespoon fish sauce
200g runner beans
Handful of coriander
Rice or vegetables
For the curry paste:
1 red chilli, roughly chopped
1 lemongrass stalk, finely chopped
2 spring onions, finely chopped
1 clove garlic, roughly chopped
2 teaspoons finely grated ginger
2 teaspoons coriander
1 teaspoon of prawn paste
1Place all curry paste ingredients in food processor and blend to a fine paste.
2Boil the rice, or grill the vegetables under a medium heat.
3Heat olive oil in large non-stick frying pan over a medium heat.
4Add the curry paste and fish and stir fry for 3 minutes, turning fish carefully to coat with paste.
5Add the sugar, chicken stock, fish sauce and beans.
6Cook for a further 5 minutes. Serve with rice/vegetables.
RECIPES WEEK 5 DAY 6
BREAKFAST OMELETTE
8 eggs (2 eggs per person)
4 tablespoons of cold water
8 teaspoons of extra virgin olive oil
400g lean ham
1 courgette, finely sliced
4 spring onions, finely chopped
1Cook one omelette at a time, beat the eggs with some water in a bowl.
2Heat the extra virgin olive oil in a non-stick pan over a high heat and pour in the eggs. Cook for 2 minutes, or until the mixture just begins to set.
3Place ham and courgette on top of the egg mixture and cook until the omelette has set.
4Sprinkle on the spring onions, fold omelette in half, and serve.
LUNCH BEEF AND BEETROOT SALAD
4 cooked beetroots
50g Parmesan, shaved
400g lean finely sliced cold roast beef
Generous amount of salad and baby spinach
Basil, small handful, chopped
For the dressing:
1 tablespoon balsamic vinegar
2 tablespoons olive oil, cold pressed
1 clove of garlic, chopped
1 teaspoon Dijon mustard
1Add all dressing ingredients into bowl and whisk well.
2Add the remaining ingredients into large salad bowl and mix together
3Pour dressing over the top.
DINNER PAELLA
1 onion, finely chopped
3 tomatoes, roughly chopped
200g short grain rice
1 litre chicken stock
400g fish of your choice
150g uncooked prawns, peeled
200g mussels, bearded and washed
150g calamari
150g peas
Spices and herbs:
1 teaspoon saffron
1 teaspoon paprika
2 cloves of garlic, crushed
Small handful of parsley, roughly chopped
Ground black pepper
Lemon wedges
1In a small non-stick frying pan, lightly toss saffron and transfer to a cup.
2Crush and add paprika and 60ml boiling water. Stir to dissolve and set aside.
3Heat olive oil in large pan over medium heat.
4Add garlic and onion, and cook for 5 minutes, or until soft.
5Add the tomatoes and cook for a further 3minutes.
6Add rice and cook for 5 minutes, stirring continuously. Meanwhile bring the stock to a boil in a large saucepan.
7Add the stock and saffron liquid to the rice mixture, stir well and simmer for 15 minutes.
8Add fish, prawns, mussels and calamari on top of rice, cover with foil and cook for10 minutes.
9Add peas, re-cover pan and cook for a further 5 minutes.
10Sprinkle with parsley, season with pepper and serve with lemon wedges.
RECIPES WEEK 5 DAY 7
BREAKFAST FRUIT SMOOTHIE 2
4 tablespoons of nut and seed muesli
1200ml milk (soya/rice/oat or skimmed milk)
2 bananas
2 apricots
2 peaches
1Mix the muesli and milk in a blender until nearly smooth.
2Add the bananas, peaches and apricots and blend until completely smooth.
3If the smoothie is too thick, add more water.
LUNCH TUNA AND OLIVE SALAD
175g French beans, topped and tailed
350g fresh tuna steaks
115g baby plum tomatoes, halved
8 anchovy fillets, drained on kitchen paper
25g stoned black olives in brine, drained
Fresh basil leaves to garnish
For the dressing:
1 tablespoon olive oil
1 garlic clove, crushed
1 tablespoon lemon juice
1 tablespoon basil leaves, shredded
1Boil the French beans in a small saucepan for 5 minutes, or until slightly tender. Drain and keep warm.
2Season the tuna steaks with black pepper, and place tuna on grill rack and cook for 4–5 minutes on each side, or until cooked through.
3Drain the tuna on kitchen paper, and flake the tuna into bite size pieces using a knife and fork.
4Mix the tuna, French beans, tomatoes, anchovies and olives in a bowl and keep warm.
5Mix all of the dressing ingredients together and pour over the tuna salad. Garnish with basil and serve.
DINNER ROASTED CHICKEN
1 tablespoon olive oil
1.5kg lean chicken
1 onion, peeled and roughly chopped
2 cloves of garlic, finely chopped
2 celery stalks, cut into chunks
2 large carrots, cut into chunks
12 new potatoes
1 tablespoon fresh thyme
2 bay leaves
400g tinned chopped tomatoes
1 tablespoon Worcestershire sauce
300ml chicken stock
125g frozen broad beans
125g frozen peas
250g broccoli florets
Freshly ground black pepper
1Preheat oven to 190°C (375°F).
2Heat the olive oil in an oven-proof dish, remove any excess fat and set the chicken breast side up in the dish.
3Add the onion, garlic, celery, carrots, potatoes, thyme and bay leaves.
4Pour in chopped tomatoes, Worcestershire sauce and stock. Mix together and bring to a simmer.
5Cover and cook for 1 hour or until chicken is cooked.
6Carefully remove chicken from casserole dish.
7Add the frozen peas, broad beans and broccoli, season with pepper and cook for 10 minutes.
8Carve and serve vegetables with tomato sauce.
Lunch for tomorrow:
CHICKEN SALAD
Keep enough chicken left over for tomorrow’s lunch.
TRAINING DIARY WEEK 5
OVERVIEW
Day 1: Rest
Day 2: Weights – Chest and back
Day 3: CV – Run
Day 4: CV – Run PT
Day 5: CV – Walk; CV – Cycle PT
Day 6: Weights – Legs
Day 7: Rest
Any day: Myo stretch
MY DIARY
Day 1 (Monday)
I worked away from home again today. Felt really strong today so I went all out with my exercises.
Tiredness 4
Stress 3
Sleep 6 hours 30 minutes
Day 2 (Tuesday)
Had a sore throat today, but I felt strong in the gym so there wasn’t anything wrong with me.
Tiredness 4
Stress 4
Sleep 7 hours
Day 3 (Wednesday)
Had my dog with me all day today. I took her with me for the run, but she got really knackered so I finished it a bit early.
Tiredness 7
Stress 4
Sleep 6 hours 45 minutes
Day 4 (Thursday)
Had an outbreak on my forehead but it wasn’t anything major. I’ll have to keep my eye on this. My shaving rash has now gone down. I also had a myo massage to keep my body and posture on track.
Tiredness 4
Stress 4
Sleep 7 hours 30 minutes
Day 5 (Friday)
Went for a two-hour walk with Alison and dog, then later I trained outside.
Tiredness 3
Stress 3
Sleep 7 hours
Day 6 (Saturday)
I went shopping with my mum today. Had a really good talk, but got a little stressed with some personal circumstances.
Tiredness 4
Stress 5
Sleep 7 hours 40 minutes
Day 7 (Sunday)
I went to a theme park today to celebrate a birthday.
Tiredness 2
Stress 3
Sleep 6 hours 50 minutes
TRAINING SESSION WEEK 5 DAY 2
MY TRAINING SESSION
AM Rest
PM Training session Weights – Chest and back
Time trained 6.00–7.00 p.m.
Session time 1 hour
RPE 7/10
WORKOUT
Deadlift
1 × 20 warm-up – with just Olympic bar
| Set and Rep: | 1. 10 | 2. 10 | 3. 10 | 4. 10 | 5. 10 |
| Weight (kg): | 50 | 90 | 100 | 110 | 110 |
| Bench press | |||||
| Set and Rep: | 1. 15 | 2. 10 | 3. 10 | 4. 8 | 5. 7 |
| Weight (kg): | 40 | 60 | 80 | 90 | 100 |
Superset
| Pull-ups (regular) | Low pull | ||||||||
| Sets | 1. | 2. | 3. | 4. | 5. | 1. | 2. | 3. | 4. 5. |
| Reps | 12 | 10 | 8 | 6 | 4 | 10 | 10 | 10 | 10 10 |
| Weight (kg) | 50 | 50 | 50 | 50 50 | |||||
| Superset | Incline fly | Morey squeeze (upper) | |||||||
| Sets | 1. | 2. 3. | 4. | 5. | 1. | 2. | 3. | 4. | 5. |
| Reps | 12 | 10 8 | 6 | 4 | 12 | 10 | 8 | 6 | 4 |
| Weight (lb) | 35 | 35 35 | 35 | 35 | 20 | 20 | 20 | 20 | 20 |
My notes: felt really strong today so I went all out and even managed to bench press 100kg. Felt a really good pump on my lats, chest and even my biceps. With all the weights I give it 100 per cent even if I’m lifting heavy weights and find it difficult.
TRAINING SESSION WEEK 5 DAY 3
MY TRAINING SESSION
AM Rest
PM Training session CV – Run
Time trained 6.10–6.46 p.m.
Session time 36 minutes
RPE 6/10
WORKOUT
Run – 6 miles
Actual distance: 4.25 miles
Time: 35.58 minutes
Average Pace: 8.28 m/m
My notes: I ran with my dog today, which was the reason I had to stop short on my six-mile run. Unfortunately my dog started to find the pace hard at around three miles, so I headed back home. On the plus side it was one of those runs you think you could carry on forever, so I can’t wait for the next run. The terrain was slightly different. I ran in the sea and along some pebbles for around 0.5 miles, which was great fun.
TRAINING SESSION WEEK 5 DAY 4
MY TRAINING SESSION
AM Rest
PM Training session CV – Run PT
Time trained 5.40–6.40 p.m.
Session time 1 hour
RPE 4/10
WORKOUT
Run for a mile then get to station 1, complete all the sets and reps for the first exercise, then move on to the next exercise and complete in the same manner. Once you have completed the final exercise at that station, run as fast as you can to the next station to complete those exercises in the same way.
Run 1 mile to station 1
Pull-ups (any): 3 × 15
Sit-ups incline: 3 × 20
½ sit-ups: 3 × 20
Run to station 2
Press-ups: 3 × 30
Pull-ups – regular: 3 × 10
Run to station 3
Dips: 3 × 10
Step-ups: 3 × 20
Run to station 4
Frog hops (as high as possible): 4 × 10
Run 1 mile to finish
Actual distance: 4.32 miles
My notes: I ran with a friend today after work which I hadn’t planned to do. I ran approximately 0.75 miles between the fitness stations. The run was slow due to my friend, but that’s what made it fun.
TRAINING SESSION WEEK 5 DAY 5
MY TRAINING SESSION
AM Training session CV – Walk
Time trained 8.00–10.00 a.m.
Session time 2 hours
RPE 2/10
PM Training session CV – Cycle PT
Time trained 6.10–7.10 p.m.
Session time 1 hour
RPE 8/10
WORKOUT
Walk – 2 miles
Cycle PT
There are no reps or sets for the exercises. Perform an exercise while your training partner cycles (sprints) a distance of 400m, and when they get back swap over. When you get back from the cycle, move on to the next exercise. If you’re doing this on your own, time your cycle and work all your exercises off that time.
Cycle 1 (repeat twice)
Dumbbell press
Press-ups
300m × cycle sprint
200m × run sprint
Cycle 2 (repeat twice)
Bent-over row
½ sit-ups
Reverse curls
300m × cycle sprint
200m × run sprint
Cycle 3 – legs (repeat three times)
Squats: × 15
Static lunges: × 15
Frog jumps: × 10
Jump overs: × 15
Calf raises: × 15
Cycle 4 – abs
½ sit-ups: × 100
Reverse curls: × 100
Dorsal raise: × 100
My notes: I did this circuit with four friends, which made it really enjoyable. By the end of the day I knew I had worked my legs and glutes.
TRAINING SESSION WEEK 5 DAY 6
MY TRAINING SESSION
AM Rest
PM Training session Weights – Legs
Time trained 6.15–7.25 p.m.
Session time 1 hour 10 minutes
RPE 8/10
WORKOUT
Squats
1 × 20 warm-up – with just Olympic bar
| Set and Rep: | 1. 16 | 2. 16 | 3. 14 | 4. 12 | 5. 12 |
| Weight (lb): | 50 | 70 | 70 | 90 | 90 |
Stiff leg deadlifts
| Set and Rep: | 1. 12 | 2. 12 | 3. 12 |
| Weight (kg): | 55 | 55 | 55 |
Static lunges (dumbbells)
| Set and Rep: | 1. 12 | 2. 12 | 3. 12 |
| Weight (lb): | 55 | 55 | 55 |
Calf raises
| Set and Rep: | 1. 20 | 2. 20 | 3. 20 | 4. 20 |
| Weight (kg): | 90 | 90 | 90 | 90 |
My notes: the squats were really hard half-way through the sets. I had to hydrate quite a lot. My glutes and abs were aching slightly from yesterday’s cycle PT, but it’s not too bad.
WEEK 5 TESTS
Left: Front view of me at the end of week 5. Right: Back view of me at the end of week 5.
MY WEEKLY TESTS
| Weight (kg): | 80 | |
| Height (cm): | 175.5 | |
| BMI: | 26 | |
| RHR: | 50 | |
| BP: | 148/53 | |
| Fat %: | 14.7 | |
| Measurements (cm) | ||
| Neck: | 38.73 | |
| Chest: | 104.77 | |
| Arm: | R 36.83 | L 36.83 |
| Navel: | 82.55 | |
| Hips: | 86.36 | |
| Thighs: | R 60.96 | L 60.96 |
| Calves: | R 40 | L 40 |
WEEK SIX NUTRITION PLAN
OVERVIEW
| Day | Breakfast | Lunch | Dinner |
| 1 | Fruit porridge | Chicken salad | Spicy prawns |
| 2 | Wheat biscuits or muesli with fruit | Vegetable soup | Greek chicken salad |
| 3 | Muesli with fresh fruit | Chicken wrap | Lamb with rosemary and garlic |
| 4 | Fruit smoothie 2 | Tuna salad | Butternut squash and spinach frittata |
| 5 | Fresh fruit and seeds | Turkey and pine nut salad | Green fish curry |
| 6 | Omelette | Rice and salad with beetroot | Beef in black bean sauce |
| 7 | Fruit salad | Butternut squash and coriander soup | Kedgeree |
SHOPPING LIST WEEK 6
CARBOHYDRATES
1 bag of black beans
1 bag of brown basmati rice
1 bag of brown rice
1 bag of wild rice
1 tin of chickpeas
1 bag of long grain rice
250g of muesli
320g porridge oats
1 bag of rice noodles
1 bag of sunflower seeds
1 bag of pumpkin seeds
4 organic tortilla wraps
1 bag of pine nuts
8 Maris piper potatoes
4 sweet potatoes
225g water chestnuts
8 wholemeal/brown pitta breads
Wheat biscuits
DAIRY AND NON-DAIRY ALTERNATIVES
200g feta/goat’s cheese
50g goat’s cheese
17 eggs
1.88 litres skimmed/soya/rice/oat milk
2kg soya yoghurt
FISH
225g haddock fillets
225g smoked haddock fillets
700g cooked prawns
4 tinned tuna cans
225g × 4 white fish
MEAT
400g rump beef
8 chicken breasts
400g lean ham
1.5kg leg of lamb
4 turkey breasts
FRUIT
7 apples
2 apricots
6 bananas
1 punnet of blackberries
1 punnet of blueberries
4 lemons
4 peaches
1 large pineapple
1 punnet of raspberries
VEGETABLES
1 avocado
115g baby corn
300g baby spinach
4 cooked beetroot
12 black olives
225g broccoli
1.4kg butternut squash
6 cherry tomatoes
4 carrots
4 celery sticks
1 cos lettuce
1 courgette
2 cucumbers
1 green pepper
2 leeks
2 lettuces
50g mangetout
3 onions
8 plum tomatoes
2 red onions
3 red peppers
8 red tomatoes
175g rocket salad
4 shallots
20 spring onions
1 turnip
3 yellow peppers
HERBS
Basil
Black pepper
Chilli powder
Coriander
Ground coriander
Coriander seeds
Ground
Fresh ginger
2 green chillies
1 garlic bulb
Mint
Nutmeg
Paprika
Parsley
4 red chillies
Rosemary
Turmeric
OTHER
Balsamic vinegar
Brown sugar
150ml coconut milk
Chicken stock
Chinese rice wine
Cold-pressed extra virgin olive oil
Peanut oil
Soy sauce
Tahini
800g tinned tomatoes
Vegetable stock
115ml white wine
SNACKS
Fruit
Wholegrain crispbread crackers
Flat breads
Small bowl of muesli
Yoghurt/soya yoghurt
Nuts (cashew, pine or occasionally mixed nuts)
Soya nuts
Seeds (pumpkin or sunflower)
FRUIT DRINKS
1 carton fruit juice
RECIPES WEEK 6 DAY 1
BREAKFAST FRUIT PORRIDGE
240g of porridge oats (60g per person)
2–3 apples, chopped
120ml of water or milk (soya/rice/oat or skimmed milk) – enough to cover the oats and apples
1Slowly bring the water and/or milk to the boil in a saucepan. Add the oats and chopped apples.
2Cook for 10 minutes, stirring continuously until thickened. If the mixture becomes too thick, add more water or milk. Serve immediately.
LUNCH CHICKEN SALAD
Cooked chicken from previous night,
cut into pieces
Generous amount of salad leaves
1 red pepper, sliced
1 yellow pepper, sliced
2 spring onions, finely chopped
1Prepare the salad and place chicken over the top.
2Serve immediately.
DINNER SPICY PRAWNS
2 garlic cloves, finely chopped
2cm piece of fresh ginger, thinly sliced
4 fresh red chillies, deseeded
and finely chopped
Olive oil, 1 tablespoon
4 spring onions, chopped
Rice and vegetables of your choice
2 green peppers, deseeded and sliced
400g tin tomatoes
½ tablespoon brown sugar
700g cooked prawns, peeled
4 spring onions, finely sliced to garnish
1Heat the olive oil in a large wok or frying pan over medium heat.
2Add ginger, chilli and garlic, stir constantly for 1 minute – do not brown.
3Add the spring onions and green peppers, stir for 5 minutes.
4Add the tinned tomatoes and sugar, bring to boil and stir constantly. If sauce is too thick, add a little water.
5Reduce heat and simmer for 5 minutes.
6Stir in the prawns and cook for 4 minutes.
7Transfer food to plates, garnish with spring onions and serve with rice/vegetables.
Lunch for tomorrow:
VEGETABLE SOUP
See the following page and consider preparing your lunch in advance.
RECIPES WEEK 6 DAY 2
BREAKFAST WHEAT BISCUITS OR MUESLI WITH FRUIT
560ml milk (soya/rice/oat or skimmed milk)
2–3 wheat biscuits or 240g of muesli (60g per person)
1 piece of fruit of your choice
1Place your choice of cereal in a bowl and add milk.
2Serve with fruit.
LUNCH VEGETABLE SOUP
1 litre vegetable stock
2 carrots, sliced
2 celery sticks, chopped
1 onion, chopped
1 tablespoon fresh parsley, chopped
400g tinned tomatoes
1 tablespoon basil, chopped
1 tablespoon rosemary, finely chopped
1Bring stock to boil in a large saucepan.
2Add the carrots, celery, onion, parsley and tomatoes and simmer gently for 30 minutes.
3Stir through basil and rosemary, and season with black pepper.
DINNER GREEK CHICKEN SALAD
1 cos lettuce, cut into large pieces
1 cucumber, roughly chopped
1 green pepper, deseeded and finely chopped
12 olives (optional)
½ red onion, finely sliced
8 plum tomatoes
1 tablespoon lemon juice
1 tablespoon olive oil
200g low fat feta/goat’s cheese
4 chicken breasts
8 wholemeal pitta breads (2 per person)
For the tzatziki:
1 clove of garlic, crushed
200g soya/plain yoghurt
¼ cucumber, finely grated
½ small red onion, finely chopped
1 tablespoon parsley, chopped
1 tablespoon mint, chopped
For the humous:
1 large tin chickpeas, drained
2 cloves garlic, peeled
2–3 tablespoons olive oil
1 dessertspoon tahini
1Put the lettuce, cucumber, pepper, olives, tomatoes and onion into a large salad bowl.
2Add the olive oil and lemon juice and mix well.
3Crumble the feta/goat’s cheese or mature goat’s cheese over the top.
4Prepare the tzatziki by mixing all the ingredients together in a small bowl.
5Prepare humous by placing all the ingredients in a blender and blend until a smooth paste.
6Meanwhile, grill the chicken on a medium heat for 8–12 minutes, or until thoroughly cooked.
7Allow to cool for a couple of minutes and cut into pieces.
8Toast the pitta bread before serving then fill with chicken, salad, tzatziki and humous.
Lunch for tomorrow:
CHICKEN WRAP
Consider preparing extra chicken in advance for tomorrow’s lunch (refrigerate overnight).
RECIPES WEEK 6 DAY 3
BREAKFAST MUESLI WITH FRESH FRUIT
240g muesli (60g per person)
Serving of milk (soya/rice/oat or skimmed milk)
Fruit of your choice, cut into chunks (1 piece of fruit per person
1Pour muesli into a bowl, add milk.
2Serve with fruit.
LUNCH CHICKEN WRAP
4 chicken breasts, cooked and cut into strips
4 organic wholewheat tortilla wraps (served hot or cold)
200g mixed salad
4–5 tomatoes, sliced
1 red onion, finely chopped
1 yellow pepper, cut into strips
2 tablespoons of soya/plain yoghurt
1Heat ½ tablespoon extra virgin olive oil in a frying pan over a medium heat.
2Cook four chicken breasts for 8–12 minutes or until cooked.
3Place mixed salad, red onion, yellow pepper, tomatoes and chicken in salad bowl and mix well.
4Place tortilla wraps on plates, add mixture from salad bowl and roll wrap.
5Drizzle over soya/plain yoghurt.
DINNER LAMB WITH ROSEMARY AND GARLIC
1.5kg lean leg of lamb (200g per person)
1 tablespoon olive oil
2 sprigs rosemary
2 cloves garlic, peeled and halved
2 lemons, quartered
115ml white wine
Serve with your favourite vegetables or beans and 8 roast potatoes (2 per person)
1Preheat oven to 180°C (350°F).
2Rub meat with olive oil.
3Place rosemary, garlic and lemon in a baking dish and pour in the white wine.
4Add lamb on top and bake for 1 to 1½ hours depending on taste.
5Cook your vegetables and roast the potatoes.
6Remove from oven, cover with foil and set aside for 10 minutes before carving.
Lunch for tomorrow:
TUNA SALAD
Consider preparing sweet potatoes in advance for tomorrow’s lunch.
RECIPES WEEK 6 DAY 4
BREAKFAST FRUIT SMOOTHIE 2
4 tablespoons of nut and seed muesli
1200ml milk (soya/rice/oat or skimmed milk)
2 bananas
2 apricots
2 peaches
1Mix the muesli and milk in a blender until nearly smooth.
2Add the bananas, peaches and apricots and blend until completely smooth.
3If the smoothie is too thick, add more water.
LUNCH TUNA SALAD
4 cooked sweet potatoes
4 small tinned tuna
1 tablespoon balsamic vinegar
1 tablespoon olive oil
Side salad:
100g of rocket leaves
4 tomatoes, roughly chopped
¼ cucumber, roughly chopped
50g mangetout
1 red pepper, sliced
1Preheat oven to 190°C (375°F).
2Cut the sweet potatoes into small chunks, drizzle olive oil over the top and place into the oven for 30–40 minutes.
3Once cooked, allow to cool and place into the fridge for tomorrow’s lunch.
4Place rocket leaves, mangetout, tomatoes, cucumber and red pepper in a salad bowl and gently mix with balsamic vinegar and olive. Serve with the tuna and sweet potatoes.
DINNER BUTTERNUT SQUASH AND SPINACH FRITTATA
400g butternut squash, peeled and cut into 3cm cubes
1 tablespoon olive oil
1 teaspoon soy sauce
2 leeks, finely chopped and washed
2 cloves garlic, crushed
300g baby spinach
8 eggs
400g soya/plain yoghurt
50g matured/goat’s cheese, grated
Salad leaves
1Preheat oven to 170°C (330°F). Grease a small baking dish with a little olive oil.
2Place butternut squash in baking tray, add 1 teaspoon of olive oil and soy sauce and roast for 25 minutes.
3Heat the rest of the olive oil over a medium heat.
4Add the leek and cook for 5 minutes, or until soft. Then add the garlic and spinach leaves and cook until spinach has wilted.
5Whisk eggs, soya/plain yoghurt and cheese together in large bowl.
6Then add the butternut squash and spinach mixture and gently stir.
7Pour the mixture into a baking dish and cook for 20 minutes, or until set. Serve with salad.
Lunch for tomorrow:
TURKEY AND PINE NUT SALAD
Consider preparing turkey breasts in advance for tomorrow’s lunch.
RECIPES WEEK 6 DAY 5
BREAKFAST FRESH FRUIT AND SEEDS
8 tablespoons soya/plain yoghurt
Sprinkle of sunflower or pumpkin seeds
2 pieces of fruit of your choice per person
1Mix together the soya/plain yoghurt, seeds and fruit.
2Divide into four portions.
LUNCH TURKEY AND PINE NUT SALAD
½ tablespoon olice oil
3–4 tablespoons of pine nuts
4 cooked turkey breasts, cut into pieces
Generous amount of salad leaves
1 avocado, sliced
1 red pepper, sliced
1 yellow pepper, sliced
2 spring onions, finely chopped
1Heat the olive oil in a frying pan over a medium heat.
2Cook the turkey breasts for 8–10 minutes, or until cooked.
3Allow turkey to cool.
4Prepare the salad and arrange the cooked turkey on top of the leaves.
5Sprinkle with the pine nuts.
6Drizzle with balsamic vinegar and serve immediately.
DINNER GREEN FISH CURRY
1 tablespoon olive oil
2 spring onions, sliced
1 teaspoon ground cumin seeds
2 green chillies, finely chopped
1 teaspoon coriander seeds
4 tablespoons fresh coriander
4 tablespoons fresh mint
150ml coconut milk
4 white fish fillets (225g each)
Rice and/or vegetables
1Heat the olive oil in a large frying pan over a medium heat. Add the spring onions and cook for 2 minutes or until soft.
2Stir in ground cumin, chillies and coriander seeds and cook until the spices are fragrant.
3Add the fresh coriander, mint, and coconut milk.
4Carefully cook fish in frying pan 10–15 minutes or until the flesh flakes easily when tested with a fork.
5Transfer the fish on to plates and serve with rice and vegetables of your choice.
6Garnish with fresh mint.
Dinner for tomorrow:
BEEF IN BLACK BEAN SAUCE
Consider preparing marinade in advance (leave in fridge to marinate overnight).
RECIPES WEEK 6 DAY 6
BREAKFAST OMELETTE
8 eggs (2 eggs per person)
4 tablespoons of cold water
8 teaspoons of extra virgin olive oil
400g lean ham
1 courgette, finely sliced
4 spring onions, finely chopped
1Cook one omelette at a time, beat the eggs with some water in a bowl.
2Heat the extra virgin olive oil in a non-stick pan over a high heat and pour in the eggs. Cook for 2 minutes, or until the mixture just begins to set.
3Place ham and courgette on top of the egg mixture and cook until the omelette has set.
4Sprinkle on the spring onions, fold omelette in half, and serve.
LUNCH RICE AND SALAD WITH BEETROOT
100g brown rice
100g wild rice
4 shallots, peeled and halved
2 teaspoons olive oil
4 cooked beetroots, finely diced
1 lemon, juice of
2 tablespoons fresh mint, chopped
2 tablespoons fresh parsley, chopped
1Preheat oven to 200°C (400°F). Place brown and wild rice in saucepan of water, bring to boil and simmer for 20 minutes.
2Place the shallots on a baking tray, drizzle with olive oil and roast for 8–10 minutes.
3Drain the rice and allow to cool. Mix the beetroot, lemon juice and mint. Stir in shallots and parsley, then serve.
DINNER BEEF IN BLACK BEAN SAUCE
400g lean rump steak, remove fat, cut into chunks
1 tablespoon olive oil
225g broccoli, cut into florets
115g baby corns, cut in half
4 spring onions, sliced diagonally
225g tinned water chestnuts
Rice or egg noodles
For the marinade:
1 tablespoon black beans, soaked in cold water for 5–10 minutes
2 tablespoons dark soy sauce
2 tablespoons Chinese rice wine
1 tablespoon peanut oil
1 teaspoon brown sugar
1 garlic clove, thinly sliced
1 tablespoon ginger, finely chopped
1To make marinade: mash black beans in a bowl with a fork, stir in the remaining marinade ingredients and blend with a food processor.
2Pour the marinade over steak and coat thoroughly in a baking dish. Cover with cling film and leave in fridge for 6 hours or more.
3Heat the olive oil in large wok or frying pan. Drain the steak and reserve the marinade.
4Stir fry the steak over a medium/high heat for 3 minutes, then transfer to a plate.
5Add the broccoli and baby corn to the wok and stir in 3 tablespoons of water, cover and steam for 5 minutes, or until the vegetables are tender.
6Add spring onions and water chestnuts to the wok and stir fry for a further 2 minutes.
7Return the steak to the wok and pour in the reserved marinade.
8Cook and keep stirring, until heated through. Serve with noodles of your choice.
RECIPES WEEK 6 DAY 7
BREAKFAST FRUIT SALAD
8 tablespoons soya/plain yoghurt (2 tablespoons per person)
80g oats
60g sunflower seeds or pumpkin seeds
4–5 pieces of fruit (preferably ones in season)
1Dice fruit into chunks and divide into four portions.
2Add 2 tablespoons of soya/plain yoghurt to each portion and sprinkle with oats and seeds.
LUNCH BUTTERNUT SQUASH AND CORIANDER SOUP
900ml of chicken stock
1kg butternut squash, peeled and chopped
1 onion, roughly chopped
2 carrots, roughly chopped
2 celery sticks, roughly chopped
1 garlic clove, crushed
1 teaspoon paprika
½ teaspoon turmeric
½ teaspoon ground coriander
½ teaspoon ground nutmeg
1In a large saucepan bring chicken stock to the boil. Add the vegetables and spices and bring back to the boil.
2Reduce heat and simmer for 20 minutes, or until vegetables are soft.
3Allow to cool and serve.
DINNER KEDGEREE
225g haddock fillet
225g smoked haddock fillet
1 tablespoon olive oil
1 onion, chopped
225g long grain rice
1 hard-boiled egg, cut into quarters
2 tablespoons fresh parsley
Spices:
½ teaspoon ground turmeric
½ teaspoon cumin
½ teaspoon chilli powder
¼ teaspoon ground ginger
1Place the haddock and smoked haddock in large frying pan.
2Pour enough water to cover, and poach gently over a low heat for 10–15 minutes.
3Remove from heat and allow to cool.
4Sieve the cooking liquid into a measuring jug and make it up to 600ml if necessary.
5Heat the olive oil in a large frying pan.
6Add the onions and cook on low heat for 3 minutes, or until soft.
7Mix in the spices, add the rice and cook. Stir until well coated.
8Gently stir in the reserved liquid and bring to boil.
9Cover and cook over low heat for 20 minutes, or until the liquid has been absorbed into the rice.
10Meanwhile, skin the fish and remove any remaining bones.
11Flake the flesh and fold the fish into the rice.
12Transfer to a serving dish and garnish with a boiled egg.
13Sprinkle over the chopped parsley and serve immediately.
TRAINING DIARY WEEK 6
OVERVIEW
Day 1: Weights – Chest and back
Day 2: CV – Run PT
Day 3: CV – Run; Weights – Shoulders and arms
Day 4: Weights – Legs
Day 5: PT – Upper body
Day 6: Circuits
Day 7: Rest
Any day: Myo stretch
MY DIARY
Day 1 (Monday)
I had a nice long lie in with Alison. She then took me on one of my favourite special walks. We ended up walking for over four hours and had lunch out.
Tiredness 1
Stress 1
Sleep 7 hours
Day 2 (Tuesday)
Worked at Poole today and when I finished I went for a run around Poole Park where they have new circuit equipment.
Tiredness 5
Stress 4
Sleep 6 hours
Day 3 (Wednesday)
Trained after work. Chilled out tonight with some friends who came over.
Tiredness 4
Stress 4
Sleep 7 hours
Day 4 (Thursday)
I’m aching a little bit today after training yesterday. I ended up getting talked into going out with my friends till 12.30 a.m. I only had one drink, and by the time I got into bed I was feeling shattered.
Tiredness 6
Stress 4
Sleep 6 hours
Day 5 (Friday)
Still aching and feeling slightly tender in some of my muscles, but in a good way. I had another late night but it was my own fault as I got stuck into changing the interior of my house around.
Tiredness 4
Stress 3
Sleep 7 hours
Day 6 (Saturday)
Spent the day with Alison. We went for a nice romantic walk along the beach.
Tiredness 3
Stress 3
Sleep 4 hours 30 minutes
Day 7 (Sunday)
Day off. Went and had a synaesthesia massage again.
Tiredness 3
Stress 3
Sleep 4 hours 30 minutes
TRAINING SESSION WEEK 6 DAY 1
MY TRAINING SESSION
AM Rest
PM Training session Weights – Chest and back
Time trained 5.40–7.15 p.m.
Session time 1 hour 35 minutes
RPE 6/10
WORKOUT
Exercise cycle
Perform all of the exercises below with 30 reps in number order.
1. Step-up
2. Dumbbell press
3. Crunches
4. Box jumps
5. Bent-over row
6. Reverse curl
Bench press
1 × 20 warm-up – with just Olympic bar
| Set and Rep: | 1. 10 | 2. 10 | 3. 10 | 4. 7 | 5. 8 | 6. 6 |
| Weight (kg): | 40 | 60 | 90 | 100 | 100 | 105 |
Superset
| Bent-over row | Incline flyers | ||||
| Sets and Reps | 1. 10 | 2. 10 | 3. 10 | 1. 10 | 2. 10 3. 10 |
| Weight (kg) | 75 | 75 | 75 | 55 | 55 55 |
Morey squeeze (upper)
| Set and Rep: | 1. 10 | 2. 10 | 3. 10 |
| Weight (lb): | 22.5 | 22.5 | 22.5 |
Reverse shrug
| Set and Rep: | 1. 10 | 2. 10 | 3. 10 | 4. 10 |
| Weight (kg): | 75 | 75 | 75 | 75 |
Bent-over lat raise
| Set and Rep: | 1. 10 | 2. 10 | 3. 10 | 4. 10 |
| Weight (lb): | 25 | 25 | 25 | 25 |
Superset
| Cable cross-over (single side) | Single arm cable row | |||||
| Sets and Reps | 1. 10 | 2. 10 | 3. 10 | 1. 10 | 2. 10 | 3. 10 |
| Weight (kg) | 10 | 10 | 10 | 20 | 20 | 20 |
My notes: I trained outside in the lovely sunshine. This is quite a slow but intense workout, which makes you believe you could lift more and go on for longer.
TRAINING SESSION WEEK 6 DAY 2
MY TRAINING SESSION
AM Rest
PM Training session CV – Run PT
Time trained 5.30–6.30 p.m.
Session time 1 hour
RPE 7/10
WORKOUT
Run for a mile to station 1, then complete all the sets and reps for the first exercise, then move on to the next exercise and complete in the same manner. Once you have completed the final exercise at that station, run as fast as you can to the next station to complete those exercises in the same way.
Run PT
Total distance: 4.32 miles
Run 1 mile to station 1
Pull-ups (any): 3 × 10
Leg levers: 3 × 10
Sit-ups incline: 3 × 20
½ sit-ups: 3 × 20
Run to station 2
Press-ups: 3 × 30
Pull-ups – regular: 3 × 10
Leg levers: 3 × 10
Run to station 3
Dips: 3 × 10
Step-ups: 3 × 20
Press-ups wide: 3 × 20
Press-ups (feet up): 3 × 10
Run to station 4
Frog hops (as high as possible): 4 × 12
Run 1 mile to finish
My notes: I ran approximately 0.75 miles between the fitness stations. Really enjoyed today’s training in the sunshine. Ran with the same friend from last time. This time we were both a lot quicker. Finally my muscles don’t ache so I was full of beans.
TRAINING SESSION WEEK 6 DAY 3
MY TRAINING SESSION
AM Rest
PM Training session CV – Run
Time trained 6.52– 7.15 p.m.
Session time 23 minutes
RPE 8/10
PM Training session Weights – Shoulders and arms
Time trained 7.15–8.20 p.m.
Session time 1 hour 5 minutes
RPE 8/10
WORKOUT
Once you have finished the three-mile run go straight into weight training without taking a rest.
Run – 3 miles
Actual distance: 3.05 miles
Time: 22.30 minutes
Average Pace: 7.30 m/m
Military press
1 × 20 warm-up – with just Olympic bar
| Set and Rep: | 1. 10 | 2. 10 | 3. 9 | 4. 7 | 5. 6 |
| Weight (kg): | 40 | 50 | 55 | 55 | 55 |
Arnold press
| Set and Rep: | 1. 10 | 2. 8 | 3. 6 | 4. 4 |
| Weight (lb): | 35 | 35 | 35 | 35 |
Bent-over lat raise
| Set and Rep: | 1. 10 | 2. 10 | 3. 10 | 4. 10 |
| Weight (lb): | 17.5 | 22.5 | 30 | 30 |
Arm curl (Olympic bar)
| Set and Rep: | 1. 10 | 2. 10 | 3. 10 | 4. 10 |
| Weight (kg): | 35 | 35 | 35 | 35 |
Skull crusher
| Set and Rep: | 1. 10 | 2. 10 | 3. 10 | 4. 10 |
| Weight (kg): | 35 | 35 | 35 | 35 |
Superset
| Supernated curl | Triceps kickback | |||||||
| Sets | 1. | 2. | 3. | 4. | 1. | 2. | 3. | 4 |
| Reps | 10 | 10 | 10 | 10 | 10 | 10 | 10 | 10 |
| Weight (lb) | 35 | 52.5 | 52.5 | 52.5 | 20 | 30 | 30 | 30 |
My notes: excellent workout. Went for a three-mile run and at the end, at around 0.3 miles before the end, I sprinted. I then went straight into the gym. Felt really strong with the weights and loved the supersets at the end on my arms.
TRAINING SESSION WEEK 6 DAY 4
MY TRAINING SESSION
AM Rest
PM Training session Weights – Legs
Time trained 6.00–7.05 p.m.
Session time 1 hour 5 minutes
RPE 7/10
WORKOUT
Squats
1 × 20 warm-up – with just Olympic bar.
| Set and Rep: | 1. 16 | 2. 16 | 3. 16 | 4. 12 | 5. 13 |
| Weight (lb): | 50 | 70 | 90 | 90 | 90 |
Stiff leg deadlifts
| Set and Rep: | 1. 12 | 2. 12 | 3. 12 |
| Weight (kg): | 65 | 65 | 65 |
Calf raises
| Set and Rep: | 1. 20 | 2. 20 | 3. 20 | 4. 20 |
| Weight (kg): | 110 | 110 | 110 | 110 |
Cycle (repeat 3 times)
Lunge jumps (weight 8kg): × 10
Squat jumps (weight 8kg): × 10
Squats bosu (upside down, weight 8kg): × 30
My notes: out of all of the exercises, I find the squats the hardest and again I felt completely knackered. I could have gone heavier with the calf raises, but if I did I would need to buy wrist straps to help me hold the weight.
TRAINING SESSION WEEK 6 DAY 5
MY TRAINING SESSION
AM Rest
PM Training session PT – Upper body
Time trained 5.55–6.40 p.m.
Session time 45 minutes
RPE 7/10
WORKOUT
Complete all the pull-ups first then move on to the chest and abs. Don’t rest in between sets and reps on any exercise.
Regular pull-ups
1 – 10 – 10 – 1
Total: 110
Chest and abs cycle (repeat 15 times)
Regular press-ups: × 10
½ sit-ups: × 10
Diamond press-ups: × 10
Leg levers: × 10
Wide push-ups: × 10
V sit-ups: × 10
Total press-ups: 450
Total sit-ups: 450
My notes: the pull-ups were nice and easy but the press-ups and sit-ups were hard. My triceps were still aching from Wednesday. You should enjoy this quick workout.
TRAINING SESSION WEEK 6 DAY 6
MY TRAINING SESSION
AM Rest
PM Training session Circuits
Time trained 12.30–1.30 p.m.
Session time 1 hour
RPE 9/10
WORKOUT
Below are three different cycles. On cycle 1 and 2, each exercise is timed and lasts for one minute. Complete all the exercises labelled cycle 1 in order, then move on to cycles 2 and 3. All weight exercises use 13kg.
Key AC=Arm curl, BOR=Bent-over row, PF=Pec fly,
PO=Pull-overs, SC=Skull crusher, SP=Dumbbell press
Cycle 1
| 1. Step-up | 1. Toe taps | 1. Side lunge |
| 2. BOR | 2. BOR/SP | 2. BOR/SP/AC |
| 3. Step-up | 3. Toe taps | 3. Side lunge |
| 4. BOR | 4. BOR/SP | 4. BOR/SP/AC |
| 5. Step-up | 5. Toe taps | 5. Side lunge |
| 6. BOR | 6. BOR/SP | 6. BOR/SP/AC |
Cycle 2
| 1. ½ sit-up | 1. Leg levers | 1. Heel taps |
| 2. PF | 2. PF/SC | 2. PF/SC/PO |
| 3. ½ sit-up | 3. Leg levers | 3. Heel taps |
| 4. PF | 4. PF/SC | 4. PF/SC/PO |
| 5. ½ sit-up | 5. Leg levers | 5. Heel taps |
| 6. PF | 6. PF/SC | 6. PF/SC/PO |
Cycle 3
1. Skipping: 3 × 1 minute
2. Supernation curl (weight 23kg): 3 × 10
3. Incline Fly (weight 11kg): 3 × 10
My notes: my legs were aching too much to do any type of running or exercises. Go as fast as you can for each minute and you will get an amazing feeling at the end.
WEEK 6 TESTS
Left: Front view of me at the end of week 6. Right: Back view of me at the end of week 6.
MY WEEKLY TESTS
| Weight (kg): | 79 | |
| Height (cm): | 175.5 | |
| BMI: | 25.6 | |
| RHR: | 50 | |
| BP: | 148/48 | |
| Fat %: | 13.9 | |
| Measurements (cm) | ||
| Neck: | 38.73 | |
| Chest: | 106.04 | |
| Arm: | R 36.83 | L 36.83 |
| Navel: | 80.64 | |
| Hips: | 83.82 | |
| Thighs: | R 60.96 | L 60.96 |
| Calves: | R 40 | L 40 |