Like all the answers when it comes to Fat Loss. Eat Less Move More! It’s as simple as that. Bonous answer don’t drink too many sugerary drinks that includes alcohol I’m afaid not just for the added calories but the effect it has on your body’s digestive system. Merry Christmas
Try this ab workout not saying it’s the best, but it’s one of my favourites and doing this workout 4 times a week with also good understanding of nutrition has helped me find my abs again ?
Verite Fitness Christian’s favourite ab Workout: https://youtu.be/EYR7_iFUhLUChristian
So
you want to achieve a fit, aesthetic toned physique!
Lots of people think to achieve this you need to diet heavy and do lots of cardio with high reps if you decide to do resistance training.
WRONG
What is being toned and defined? It’s Muscle and the only way to achieve this is through building muscle.
Half the classes in the fitness industry which you think will help you become toned or defined I.e body pump, will not give you results.
A lot of people are scared when you mention building muscle but this is essential to build a toned aesthetic physique, or else if you diet down you won’t have any shape or definition.
What will help you achieve this is a well all round structured weight lifting program working within a 8-12 rep range, 15 reps or higher is deemed as cardiovascular exercise and won’t grow your muscle it’ll have the opposite affect.
Along with a suitable diet with a high protein intake to build and recover your muscle you will soon see noticeable shape and definition changes in your body.
However this won’t happen overnight you need a good 12 weeks to begin start noticing change but once you start seeing he results this will make you hungry for more!
We have lifting routines you can access on our online training HERE either online or with a personal trainer, this also includes nutritional support.
Become what you were born to be today!
Alan
Nobody should never feel intimidated or uncomfortable stepping foot in any gym.
Ever.
People go the gym to better themselves, no matter what their goal is. It doesn’t matter whether you want to lose a bit of weight, build muscle, or are training to improve your performance in a sport, everyone in the gym is looking for improvements.
We are all in the same boat.
One of the main reasons people who haven’t exercised in a gym before and end up avoiding them at all costs, is a fear of being judged or ridiculed. If this applies to you, don’t worry, you’re not alone. Everybody has felt like this at some point.
Just remember, we all go to the gym to better ourselves.
So don’t worry about the horrendous images you might have in your head – of grossly muscular men in awful vests with terrible haircuts, throwing heavy weights around and grunting all the time. This just isn’t the case in most gyms.
Most gyms are actually really nice places to be and are full of caring and supportive people. Anything you are unsure about, ask a member of staff and they (should) be more than happy to give you any assistance you may need.
So be brave, get stuck in and enjoy going to the gym and taking part in physical activity. Don’t be intimidated, there is absolutely no reason to be. Plus, the chances are you’ll make some friends and get fitter and healthier on they way!
Be all you can be.
Sean
There are lots of benefits from lifting weight like increasing strength, building muscle. Building muscle will create lean muscle tissue that will give you a better resting metabolic rate. So at rest your body will burn more calories. You can also increase your fitness as lifting heavy weights in complex moves or compound movements will recruit a lot of your muscles increasing oxygen to your muscles giving not only a good pump but a good cardio workout. So there are loads of benefits to lifting weights ?
Christian
A question posed to me “How do you get bigger arms with bicep curls? Well Bicep curls wouldn’t be my go to exercise to get bigger arm or even biceps as my muscle part for bigger arms as tricep have three parts of the upper arm and biceps only two. So for bigger arms I would focus more on my triceps for bigger arms. But the question is bigger arms doing bicep curls? Well time under tension or negative work and lifting heavy with good form while doing bicep curls would most effect way to building bigger arms while doing bicep curls ?
Christian
If you think you need to ask this question to yourself think why you’re asking? Do you need to exercise? What will I gain from exercising? And what will I not gain by exercising? I always ask a question in everything in life I should and to find the answer I look at the positives & negatives and if the positives out way the negative there’s your answer.
So to help you. The positives of exercising is 1.Energised. 2 lose weight. 3 become stronger. 4 be healthier. 5 look better for doing it. 6 improve confidence. 7 be fitter. 8. More likely to live longer. There’s 8 could probably come up with more. Right for the negatives 1. Can’t think of any? if you can come with 9 excuse not to then you may find why it’s hard to motivate yourself! If not what more motivation you need?
Christian
Most gyms offer fitness classes where groups of people can come together and exercise at the same time under the supervision of an instructor.
These classes are becoming increasingly popular, so what’s all the fuss about, and why should you get involved in them? Here’s 5 reasons why group classes are great:
1. You’ll follow the instructions of a trainer. No more thinking about what exercise to do next or how to do an exercise correctly, just follow the session and reap the rewards!
2. You’ll push yourself harder. If you train on your own, it’s quite easy to give in early or not push yourself as much as you should. In a class, you’re much more likely to work harder, and not give up!
3. You’ll feel part of a team. Taking part in a gym class can feel like a collective effort. From generally making friends and talking to other people in the class, to encouraging each other and pushing others to achieve their goals, it’s a great way of meeting new people!
4. Consistency is key. Classes tend to be on the same days and at the same times every week. Knowing you go to a class at these set times helps you develop the consistency needed to achieve any kind of health or fitness goal. As classes become habit and part of your weekly routine, you’ll get to the point where you’re lost if you miss a session!
5. You’ll enjoy it! Finishing a good/tough class will leave you with a great feeling. Knowing you’ve worked hard and pushed yourself alongside like minded people is superb, and you’ll walk out of the class in a great mood!!
So there you are, gym classes are great – get involved!
Be all you can be.
Sean
Abdominals we all have them, they’re an important part of the human anatomy and we require them to live and move normally!
So yes no matter what weight you are YOU ALREADY HAVE ABS whether you’ve been in the gym or not!
What does differ between everyone is your abdominal progression and core strength which you make stronger by… surprise surprise….exercising and resistance training!
Abdominals work like any other muscle group they require being put under stress and tension to tear down those muscle fibres, grow and become stronger creating more shape and definition giving you the shape you desire.
However what you need to see these abdominals is a low body fat percentage, you need to be LEAN with a minimal fat percentage of at least 16% you should begin to see some lines appearing around your torso!
Is this made in the kitchen…NO…..this is made from being in a caloric Deficit on enough calories a day to loose weight and lean up that’s it!
So if anything seeing your Abs are 50% Training and 50% Diet because if your diets not in check you’re not going to to see them..and if you don’t train that area and build some more shape and size you may look too skinny and not like the finished product.
He it is like I promised the Workout Plan and nutrition plan I did and currently still doing.
The Workout Plan consist of four weights workouts & ab training a week with two cardio sessions. So below will show you how that planed out over the a week.
1-6 WeeksMonday
5k run
Tuesday
Upper body
Flat Bench press 10 reps of 3 sets
Incline Dumbbell press 10 reps of 3 sets
Pull ups 10 reps of 3 sets
Bent over rows 15 reps of 3 sets
Standing Overhead Press 10 reps of 3 sets
Lateral raises 15 reps of 3 sets
E-Z Bar curls 15 reps of 3 sets
Close Grip Bench press 15 reps of 3 sets
Abs
cable crunch 12 reps of 3 sets
Russian Twists 30 reps of 3 sets
Ab rollout 10 reps of 3 sets
Knee Raises 15 reps of 3 sets
Hypertension 15 reps of 3 sets
Wednesday
Lower Body
Barbell Squat 10 reps of 3 sets
Alternating lunges 20 reps of 3 sets
Front Squat 10 reps of 3 sets
Stiff Leg deadlift 15 reps of 3 sets
Abs
cable crunch 12 reps of 3 sets
Russian Twists 30 reps of 3 sets
Ab rollout 10 reps of 3 sets
Knee Raises 15 reps of 3 sets
Hypertension 15 reps of 3 sets
Thursday
Upper body
Incline Bench press 10 reps of 3 sets
Flat Dumbbell press 10 reps of 3 sets
Pull ups 10 reps of 3 sets
Deadlifts reps of 3 sets
Seated Overhead Press 10 reps of 3 sets
Rear Delt Flys 15 reps of 3 sets
Dumbell curls 15 reps of 3 sets
Tricep pushdown (straight bar) 15 reps of 3 sets
Abs
cable crunch 12 reps of 3 sets
Russian Twists 30 reps of 3 sets
Ab rollout 10 reps of 3 sets
Knee Raises 15 reps of 3 sets
Hypertension 15 reps of 3 sets
Friday
Lower Body
Barbell Squat 10 reps of 3 sets
Walking lunges 20 reps of 3 sets
Split Squat 12 reps of 3 sets (each leg)
Stiff Leg deadlift 15 reps of 3 sets
Abs
cable crunch 12 reps of 3 sets
Russian Twists 30 reps of 3 sets
Ab rollout 10 reps of 3 sets
Knee Raises 15 reps of 3 sets
Hypertension 15 reps of 3 sets
Saturday
Rest Day
Sunday
5k Run
6-12 weeksMonday
5k Run
Tuesday
Chest & Tricep Day
Bench Press 10 reps of 3 sets
Superset Incline bench press with Incline fly’s 10 reps of each doing 4 sets
Flat Dumbbell Press 10 reps of 3 sets
Dips 15 reps of 3 sets
Close Bench Press 15 reps of 3 sets
Tricep pulldown with rope 15
reps of 3 sets
Abs
cable crunch 12 reps of 3 sets
Russian Twists 30 reps of 3 sets
Ab rollout 10 reps of 3 sets
Knee Raises 15 reps of 3 sets
Hypertension 15 reps of 3 sets
Wednesday
Leg Day
Barbell Squat 10 reps of 3 sets
Walking lunges 20 reps of 3 sets
Front Squat 10 reps of 3 sets (each leg)
Stiff Leg deadlift 15 reps of 3 sets
Swiss Ball hamstring curls 15 reps of 3 sets
Abs
cable crunch 12 reps of 3 sets
Russian Twists 30 reps of 3 sets
Ab rollout 10 reps of 3 sets
Knee Raises 15 reps of 3 sets
Hypertension 15 reps of 3 sets
Thursday
Back & Bicep Day
Pull ups 10 reps of 3 sets
Bent over row 15 reps of 3 sets
Deadlift 8 reps of 3 sets
Single arm row 15 reps of 3 sets (each arm)
Chin ups 10 reps of 3 sets
E-Z Curl 15 reps of 3 sets
Incline Alternating Curls 20 reps of 3 sets
Abs
cable crunch 12 reps of 3 sets
Russian Twists 30 reps of 3 sets
Ab rollout 10 reps of 3 sets
Knee Raises 15 reps of 3 sets
Hypertension 15 reps of 3 sets
Friday
Shoulders Day
Overhead Press 10 reps of 3 sets
Lateral Raises 15 reps of 3 sets
Seated Shoulder Press 10 reps of 3 sets
Cable front raises 15 reps of 3 sets
Rear delt Raises 15 reps of 3 sets
Abs
cable crunch 12 reps of 3 sets
Russian Twists 30 reps of 3 sets
Ab rollout 10 reps of 3 sets
Knee Raises 15 reps of 3 sets
Hypertension 15 reps of 3 sets
Saturday
Day Off
Sunday
5k Run
Nutrition Plan Monday (Day Off Work)7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup
12pm Whatever??
2pm Coffee and bag of proper popcorn3:30pm Lean mince meat, Brown Rice and broccoli
8pm Chicken, jacket potato, broccoli
9pm Decaf coffee with two squares of dark chocolate
Tuesday (working day)7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup
12pm Salmon, Brown Rice and broccoli
2pm Coffee and bag of proper popcorn3:30pm Lean mince meat, Brown Rice and broccoli
8pm Chicken, jacket potato, broccoli
9pm Decaf coffee with two squares of dark chocolate
Wednesday (working day)7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup
12pm Salmon, Brown Rice and broccoli
2pm Coffee and bag of proper popcorn3:30pm Lean mince meat, Brown Rice and broccoli
8pm Chicken, jacket potato, broccoli
9pm Decaf coffee with two squares of dark chocolate
Thursday (working day)7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup
12pm Salmon, Brown Rice and broccoli
2pm Coffee and bag of proper popcorn3:30pm Lean mince meat, Brown Rice and broccoli
8pm Chicken, jacket potato, broccoli
9pm Decaf coffee with two squares of dark chocolate
Friday (working day)7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup
12pm Salmon, Brown Rice and broccoli
2pm Coffee and bag of proper popcorn3:30pm Lean mince meat, Brown Rice and broccoli
8pm Chicken, jacket potato, broccoli
9pm Decaf coffee with two squares of dark chocolate
Saturday (working day)7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup
12pm Salmon, Brown Rice and broccoli
2pm Coffee and bag of proper popcorn8pm Whatever??
9pm Decaf coffee with two squares of dark chocolate
Sunday (Day Off)7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup
12pm Whatever??
2pm Coffee and bag of proper popcorn8pm Whatever??
9pm Decaf coffee with two squares of dark chocolate
Like all the answers when it comes to Fat Loss. Eat Less Move More! It’s as simple as that. Bonous answer don’t drink too many sugerary drinks that includes alcohol I’m afaid not just for the added calories but the effect it has on your body’s digestive system. Merry Christmas
So
you want to achieve a fit, aesthetic toned physique!
Lots of people think to achieve this you need to diet heavy and do lots of cardio with high reps if you decide to do resistance training.
WRONG
What is being toned and defined? It’s Muscle and the only way to achieve this is through building muscle.
Half the classes in the fitness industry which you think will help you become toned or defined I.e body pump, will not give you results.
A lot of people are scared when you mention building muscle but this is essential to build a toned aesthetic physique, or else if you diet down you won’t have any shape or definition.
What will help you achieve this is a well all round structured weight lifting program working within a 8-12 rep range, 15 reps or higher is deemed as cardiovascular exercise and won’t grow your muscle it’ll have the opposite affect.
Along with a suitable diet with a high protein intake to build and recover your muscle you will soon see noticeable shape and definition changes in your body.
However this won’t happen overnight you need a good 12 weeks to begin start noticing change but once you start seeing he results this will make you hungry for more!
We have lifting routines you can access on our online training HERE either online or with a personal trainer, this also includes nutritional support.
Become what you were born to be today!
Alan
Nobody should never feel intimidated or uncomfortable stepping foot in any gym.
Ever.
People go the gym to better themselves, no matter what their goal is. It doesn’t matter whether you want to lose a bit of weight, build muscle, or are training to improve your performance in a sport, everyone in the gym is looking for improvements.
We are all in the same boat.
One of the main reasons people who haven’t exercised in a gym before and end up avoiding them at all costs, is a fear of being judged or ridiculed. If this applies to you, don’t worry, you’re not alone. Everybody has felt like this at some point.
Just remember, we all go to the gym to better ourselves.
So don’t worry about the horrendous images you might have in your head – of grossly muscular men in awful vests with terrible haircuts, throwing heavy weights around and grunting all the time. This just isn’t the case in most gyms.
Most gyms are actually really nice places to be and are full of caring and supportive people. Anything you are unsure about, ask a member of staff and they (should) be more than happy to give you any assistance you may need.
So be brave, get stuck in and enjoy going to the gym and taking part in physical activity. Don’t be intimidated, there is absolutely no reason to be. Plus, the chances are you’ll make some friends and get fitter and healthier on they way!
Be all you can be.
Sean
There are lots of benefits from lifting weight like increasing strength, building muscle. Building muscle will create lean muscle tissue that will give you a better resting metabolic rate. So at rest your body will burn more calories. You can also increase your fitness as lifting heavy weights in complex moves or compound movements will recruit a lot of your muscles increasing oxygen to your muscles giving not only a good pump but a good cardio workout. So there are loads of benefits to lifting weights ?
Christian
A question posed to me “How do you get bigger arms with bicep curls? Well Bicep curls wouldn’t be my go to exercise to get bigger arm or even biceps as my muscle part for bigger arms as tricep have three parts of the upper arm and biceps only two. So for bigger arms I would focus more on my triceps for bigger arms. But the question is bigger arms doing bicep curls? Well time under tension or negative work and lifting heavy with good form while doing bicep curls would most effect way to building bigger arms while doing bicep curls ?
Christian
If you think you need to ask this question to yourself think why you’re asking? Do you need to exercise? What will I gain from exercising? And what will I not gain by exercising? I always ask a question in everything in life I should and to find the answer I look at the positives & negatives and if the positives out way the negative there’s your answer.
So to help you. The positives of exercising is 1.Energised. 2 lose weight. 3 become stronger. 4 be healthier. 5 look better for doing it. 6 improve confidence. 7 be fitter. 8. More likely to live longer. There’s 8 could probably come up with more. Right for the negatives 1. Can’t think of any? if you can come with 9 excuse not to then you may find why it’s hard to motivate yourself! If not what more motivation you need?
Christian
Most gyms offer fitness classes where groups of people can come together and exercise at the same time under the supervision of an instructor.
These classes are becoming increasingly popular, so what’s all the fuss about, and why should you get involved in them? Here’s 5 reasons why group classes are great:
1. You’ll follow the instructions of a trainer. No more thinking about what exercise to do next or how to do an exercise correctly, just follow the session and reap the rewards!
2. You’ll push yourself harder. If you train on your own, it’s quite easy to give in early or not push yourself as much as you should. In a class, you’re much more likely to work harder, and not give up!
3. You’ll feel part of a team. Taking part in a gym class can feel like a collective effort. From generally making friends and talking to other people in the class, to encouraging each other and pushing others to achieve their goals, it’s a great way of meeting new people!
4. Consistency is key. Classes tend to be on the same days and at the same times every week. Knowing you go to a class at these set times helps you develop the consistency needed to achieve any kind of health or fitness goal. As classes become habit and part of your weekly routine, you’ll get to the point where you’re lost if you miss a session!
5. You’ll enjoy it! Finishing a good/tough class will leave you with a great feeling. Knowing you’ve worked hard and pushed yourself alongside like minded people is superb, and you’ll walk out of the class in a great mood!!
So there you are, gym classes are great – get involved!
Be all you can be.
Sean
Everywhere online you will see phrases such as:
He it is like I promised the Workout Plan and nutrition plan I did and currently still doing.
The Workout Plan consist of four weights workouts & ab training a week with two cardio sessions. So below will show you how that planed out over the a week.
1-6 Weeks
Monday
5k run
Tuesday
Upper body
Flat Bench press 10 reps of 3 sets
Incline Dumbbell press 10 reps of 3 sets
Pull ups 10 reps of 3 sets
Bent over rows 15 reps of 3 sets
Standing Overhead Press 10 reps of 3 sets
Lateral raises 15 reps of 3 sets
E-Z Bar curls 15 reps of 3 sets
Close Grip Bench press 15 reps of 3 sets
Abs
cable crunch 12 reps of 3 sets
Russian Twists 30 reps of 3 sets
Ab rollout 10 reps of 3 sets
Knee Raises 15 reps of 3 sets
Hypertension 15 reps of 3 sets
Wednesday
Lower Body
Barbell Squat 10 reps of 3 sets
Alternating lunges 20 reps of 3 sets
Front Squat 10 reps of 3 sets
Stiff Leg deadlift 15 reps of 3 sets
Abs
cable crunch 12 reps of 3 sets
Russian Twists 30 reps of 3 sets
Ab rollout 10 reps of 3 sets
Knee Raises 15 reps of 3 sets
Hypertension 15 reps of 3 sets
Thursday
Upper body
Incline Bench press 10 reps of 3 sets
Flat Dumbbell press 10 reps of 3 sets
Pull ups 10 reps of 3 sets
Deadlifts reps of 3 sets
Seated Overhead Press 10 reps of 3 sets
Rear Delt Flys 15 reps of 3 sets
Dumbell curls 15 reps of 3 sets
Tricep pushdown (straight bar) 15 reps of 3 sets
Abs
cable crunch 12 reps of 3 sets
Russian Twists 30 reps of 3 sets
Ab rollout 10 reps of 3 sets
Knee Raises 15 reps of 3 sets
Hypertension 15 reps of 3 sets
Friday
Lower Body
Barbell Squat 10 reps of 3 sets
Walking lunges 20 reps of 3 sets
Split Squat 12 reps of 3 sets (each leg)
Stiff Leg deadlift 15 reps of 3 sets
Abs
cable crunch 12 reps of 3 sets
Russian Twists 30 reps of 3 sets
Ab rollout 10 reps of 3 sets
Knee Raises 15 reps of 3 sets
Hypertension 15 reps of 3 sets
Saturday
Rest Day
Sunday
5k Run
6-12 weeks
Monday
5k Run
Tuesday
Chest & Tricep Day
Bench Press 10 reps of 3 sets
Superset Incline bench press with Incline fly’s 10 reps of each doing 4 sets
Flat Dumbbell Press 10 reps of 3 sets
Dips 15 reps of 3 sets
Close Bench Press 15 reps of 3 sets
Tricep pulldown with rope 15
reps of 3 sets
Abs
cable crunch 12 reps of 3 sets
Russian Twists 30 reps of 3 sets
Ab rollout 10 reps of 3 sets
Knee Raises 15 reps of 3 sets
Hypertension 15 reps of 3 sets
Wednesday
Leg Day
Barbell Squat 10 reps of 3 sets
Walking lunges 20 reps of 3 sets
Front Squat 10 reps of 3 sets (each leg)
Stiff Leg deadlift 15 reps of 3 sets
Swiss Ball hamstring curls 15 reps of 3 sets
Abs
cable crunch 12 reps of 3 sets
Russian Twists 30 reps of 3 sets
Ab rollout 10 reps of 3 sets
Knee Raises 15 reps of 3 sets
Hypertension 15 reps of 3 sets
Thursday
Back & Bicep Day
Pull ups 10 reps of 3 sets
Bent over row 15 reps of 3 sets
Deadlift 8 reps of 3 sets
Single arm row 15 reps of 3 sets (each arm)
Chin ups 10 reps of 3 sets
E-Z Curl 15 reps of 3 sets
Incline Alternating Curls 20 reps of 3 sets
Abs
cable crunch 12 reps of 3 sets
Russian Twists 30 reps of 3 sets
Ab rollout 10 reps of 3 sets
Knee Raises 15 reps of 3 sets
Hypertension 15 reps of 3 sets
Friday
Shoulders Day
Overhead Press 10 reps of 3 sets
Lateral Raises 15 reps of 3 sets
Seated Shoulder Press 10 reps of 3 sets
Cable front raises 15 reps of 3 sets
Rear delt Raises 15 reps of 3 sets
Abs
cable crunch 12 reps of 3 sets
Russian Twists 30 reps of 3 sets
Ab rollout 10 reps of 3 sets
Knee Raises 15 reps of 3 sets
Hypertension 15 reps of 3 sets
Saturday
Day Off
Sunday
5k Run
Nutrition Plan
Monday (Day Off Work)
7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup
12pm Whatever??
2pm Coffee and bag of proper popcorn3:30pm Lean mince meat, Brown Rice and broccoli
8pm Chicken, jacket potato, broccoli
9pm Decaf coffee with two squares of dark chocolate
Tuesday (working day)
7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup
12pm Salmon, Brown Rice and broccoli
2pm Coffee and bag of proper popcorn3:30pm Lean mince meat, Brown Rice and broccoli
8pm Chicken, jacket potato, broccoli
9pm Decaf coffee with two squares of dark chocolate
Wednesday (working day)
7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup
12pm Salmon, Brown Rice and broccoli
2pm Coffee and bag of proper popcorn3:30pm Lean mince meat, Brown Rice and broccoli
8pm Chicken, jacket potato, broccoli
9pm Decaf coffee with two squares of dark chocolate
Thursday (working day)
7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup
12pm Salmon, Brown Rice and broccoli
2pm Coffee and bag of proper popcorn3:30pm Lean mince meat, Brown Rice and broccoli
8pm Chicken, jacket potato, broccoli
9pm Decaf coffee with two squares of dark chocolate
Friday (working day)
7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup
12pm Salmon, Brown Rice and broccoli
2pm Coffee and bag of proper popcorn3:30pm Lean mince meat, Brown Rice and broccoli
8pm Chicken, jacket potato, broccoli
9pm Decaf coffee with two squares of dark chocolate
Saturday (working day)
7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup
12pm Salmon, Brown Rice and broccoli
2pm Coffee and bag of proper popcorn8pm Whatever??
9pm Decaf coffee with two squares of dark chocolate
Sunday (Day Off)
7am Porridge Oats with chopped dates & cashew nuts with water plus maple syrup
12pm Whatever??
2pm Coffee and bag of proper popcorn8pm Whatever??
9pm Decaf coffee with two squares of dark chocolate
