Tuesday 7th January 2025
Food
Breakfast
70g porridge, blueberries,4eggs,quac,teaspoon honey, kale and spinach smoothie,ginger, 1cup blueberries and pineapple, lemon and lime
737 cals
39.2g fat
43.78g carbs
39.6g protein
Meal 1
200g basmatti rice and 200-250g chicken breast,spinach. 400g yoghurt, 30g walnuts, teaspoon chia seeds, 1 teaspoon flaxseed, blueberries
Chicken and rice
520-573
4-4.5g fat
66g carbs
55-67g protein
Yoghurt desert
642 cals
17.2g protein
47.7g fat
18.28g carbs
Meal 2
200g basmatti rice and 200-250g chicken breast,spinach
520-573
4-4.5g fat
66g carbs
55-67g protein
Meal 3
200g basmatti rice and 200-250g chicken breast and spinach
520-573
4-4.5g fat
66g carbs
55-67g protein
Total
2939-3098 cals
98.9-100.4g fat
260g carbs
221.8-257.8g protein
Rough estimate of macros
Gym - arms
Set.Reps@weight/pin stack
Cardio at start, treadmil, 10mins, 5kmph, incline 6
Cable rope pushdown
1.18@8 2.14@8 3.18@8 4.15@8
Straight bar cable pushdown
1.13@12 2.12@13 3.9@12
Single arm Cable overhead
1.15@2 2.18@2 3.18@2 4.12@3
Overhead rope extension
1.13@5 2.12@5 3.15@5
db curl
1.18@10 2.15@10 3.14@10 4.12@10
Hammer curl
[email protected] 2.12@10 3.14@10 4.13@10
Db Preacher
1.14@10 2.15@10 3.12@10
Cable crunch
1.20@10 2.18@10 3.15@10
Cardio, treadmill,30mins,incline 9,5kmph