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Workout Routine Tuesday - Chest, Biceps & Cardio Dumbbell Presses Incline Bench Press Flat Dumbbell Flyes

Pullovers Cheating Barbell Curls Dumbbell Curls Incline Curls Sets/Rep Range 4/4-12 4/4-12 4/8-12 4/8-12 3/4-12 3/8-12 3/8-12 Thursday Back, Triceps & Cardio Wide Grip Chins Bent Over Barbell Rows Seated Cable Rows Deadlifts Close Grip Bench Press One Arm Cable Pushdowns Behind Back Tricep Dips Sets/Rep Range 30 Reps 4/8-12 4/8-12 4/3-12 3/8-12 3/8-12 3/8-12 Saturday Shoulders & Cardio Seated Dumbbell Presses Cable Side Laterals Bent Over Dumbbell Laterals Barbell Shrugs Dumbbell Shrugs Sets/Rep Range 4/4-12 3/8-12 3/8-12 3/8-12 3/8-12 Sunday Legs & Abs Back Squats Leg Press Leg Extensions Standing Calf Raises Donkey Calf Raises Decline Crunches Rope Crunches Sets/Rep Range 4/6-20 4/12-20 3/12-20 4/12-20 4/12-20 4/15-25 4/15-25

Nutritional Info
Food Apple Banana Corn Flour Grapes Mixed Fruit Natural Yoghurt Oats Pasta Pear Rice Sweet Potato Wholemeal Bread Wholemeal Pitta Chicken Cottage Cheese Egg Steak Tuna Whey Powder Cashew Nuts Mayonnaise Olive Oil Peanut Butter Broccoli Green Beans Mixed Veg Home Made Burgers MyProtein Bar Reggae Ketchup Tomato Ketchup Type Carbs Carbs Carbs Carbs Carbs Carbs Carbs Carbs Carbs Carbs Carbs Carbs Carbs Protein Protein Protein Protein Protein Protein Fat Fat Fat Fat Veg Veg Veg Mixed Mixed Flavouring Flavouring Portion Size 1 Medium 1 Medium (118g) 50g 50g 1/3 Tin 1/3 Pot (167g) 25g 50g 1 Medium 50g 100g 1 Slice 1 Pitta 100g 1/3 Pot (217g) 1 Medium 100g 130g 25g 25g 20g 1 tbsp (18ml) 1 Large tbsp (25g) 100g 100g 100g 1 Small (110g) 1 x 70g Bar 15ml (2/3 tbsp) 20ml (2/3 tbsp) Cost () 0.21 0.09 0.08 0.12 0.20 0.26 0.05 0.05 0.17 0.08 0.14 0.04 0.08 0.34 0.48 0.08 0.50 0.48 0.18 0.17 0.03 0.07 0.06 0.09 0.09 0.10 0.47 1.25 0.06 0.06 Calories 61 105 180 32.5 38 91.85 97 177.5 42 175 86 80 145 110 173.6 63 135 100 98.33 149.25 150 119 153.75 24 27 35 111 270 14 24 Protein (g) 0.4 1 0.2 0.2 0.4 9.02 2.13 6.25 0.3 4 2 4 6.7 23 26.47 6 21 23.5 19.67 4.03 0.12 0 5.8 3.1 1.7 2.7 19 28.8 0.13 0.27 Carbs (g) 14.4 27 44 7.7 9 12.69 17.68 36.5 10 38.5 20 14.1 26.2 0 9.77 0 0 0 1.45 6.2 0.28 0 3.65 1.1 4.7 4.6 6 21.1 3.38 5.85 Sugar (g) 14.4 14 0 7.7 7 12.69 0.2 1.2 10 0 4 1.4 2 0 4.77 0 0 0 1.5 0.26 0 1.3 0.9 2.1 2.6 0 5.3 2.96 5.32 Fat (g) 0.3 0 0.5 0.05 0 0.2 1.98 0.7 0.1 0.5 0 0.8 1.5 1 3.23 4 5.2 0.6 1.75 12.05 16.44 13.5 12.83 0.8 0.1 0.6 12 7.9 0 0 Saturated Fat (g) 0 0 0.1 0 0 0 0.33 0.15 0 0 0 0.2 0.2 0 1.95 1 2.1 0.2 2.38 1.36 1.86 2.34 0.2 0 0.1 5 4.6 0 0 Sodium (mg) 0 0 0 0 0 167 75 0 0 0 55 100 200 65 434 60 100 300 0 120 0 100 0 0 0 250 60 270 Fibre (g) 2.3 3 0 0.35 0 0 2.2 2.6 2.2 0.5 3 2.4 5.2 0 0 0 0 0 0.95 0 0 1.55 4.3 4.1 3.6 0.36 4.9 0 0.13

Diet Non Training Weekday


Meal 1 7.30am Breakfast 50g Oats,25g Corn flour, Banana, 50g whey, 1 tbsp Olive Oil Meal 2-10.00am Morning Snack 25g Whey, 50g Oats, 1 tbsp Olive Oil Meal 3 12.30pm Lunch 100g Chicken, Wholemeal Pitta, 20g Mayo, Salad Meal 4 3.30pm Afternoon Snack 2 tbsp Peanut Butter, Apple/Pear, 50g Grapes, 1/3 Pot Natural Yoghurt Meal 5 6.00pm Dinner 2 Med Eggs, 100g Lean Steak, 200g Sweet Potato, Ketchup Meal 6 8.30 100g Chicken, Wholemeal Pitta, 20g Mayo, Salad Meal 7 10.30pm Before Bed 1/3 Pot Cottage Cheese, 50g Grapes, 1 tbsp Natural Peanut Butter 2000mg Glucosamine 2000mg Omega 3,6,9 2000mg Vitamin C 640mg Cod Liver Oil 3200mg Echinacea Multivitamin Calories 360 Protein 32g Carbs 21g Sugar 13g Fats 16g Sat Fats 4g Sodium 534mg Fibre 2g Cost - 0.66 Total

Calories 705 Protein 45g Carbs 84g Sugar 14g Fats 18g Sat Fats 3g Sodium 150mg Fibre 7g Cost - 0.66p

Calories 411 Protein 24g Carbs 37g Sugar 0g Fats 17g Sat Fats 3g Sodium 150mg Fibre 4g Cost - 0.39

Calories 405 Protein 30g Carbs 26g Sugar 2g Fats 19g Sat Fats 2g Sodium 384mg Fibre 5g Cost - 0.52

Calories 493 Protein 21g Carbs 38g Sugar 36g Fats 26g Sat Fats 5g Sodium 167mg Fibre 6g Cost - 0.71

Calories 457 Protein 37g Carbs 46g Sugar 13g Fats 15g Sat Fats 4g Sodium 380mg Fibre 6g Cost - 0.94p

Calories 405 Protein 30g Carbs 26g Sugar 2g Fats 19g Sat Fats 2g Sodium 384mg Fibre 5g Cost - 0.52

Calories-3236 Protein219g Carbs278g Sugar 80g Fats 130g Sat Fats23g Sodium 2149mg Fibre 35g Cost - 4.40

Diet Training Weekday


Meal 1 7.30am Breakfast 25g Oats,25g Corn flour, Banana, 50g whey, 1 tbsp Olive Oil Meal 2-10.00am Morning Snack 25g Whey, 50g Oats, Banana, 1 tbsp Olive Oil Meal 3 12.30pm Lunch 100g Chicken, Wholemeal Pitta, 20g Mayo, Salad Meal 4 3.30pm Afternoon Snack 2 tbsp Peanut Butter, Apple/Pear, 50g Grapes, 1/3 Pot Natural Yoghurt Meal 5 6.30pm Pre-Workout 2 Med Eggs, 100g Lean Steak, 200g Sweet Potato, Ketchup Meal 6 - 9.00pm Post-Workout 50g Whey, 50g Corn flour, Banana Meal 7 11.00 Before Bed 1/3 Pot Cottage Cheese, 50g Grapes, 1 tbsp Natural Peanut Butter 2000mg Glucosamine 2000mg Omega 3,6,9 2000mg Vitamin C 640mg Cod Liver Oil 3200mg Echinacea Multivitamin Calories 360 Protein 32g Carbs 21g Sugar 13g Fats 16g Sat Fats 4g Sodium 534mg Fibre 2g Cost - 0.66 Total

Calories 705 Protein 45g Carbs 84g Sugar 14g Fats 18g Sat Fats 3g Sodium 150mg Fibre 7g Cost - 0.66p

Calories 411 Protein 24g Carbs 37g Sugar 0g Fats 17g Sat Fats 3g Sodium 150mg Fibre 4g Cost - 0.39

Calories 405 Protein 30g Carbs 26g Sugar 2g Fats 19g Sat Fats 2g Sodium 384mg Fibre 5g Cost - 0.52

Calories 493 Protein 21g Carbs 38g Sugar 36g Fats 26g Sat Fats 5g Sodium 167mg Fibre 6g Cost - 0.71

Calories 457 Protein 37g Carbs 46g Sugar 13g Fats 15g Sat Fats 4g Sodium 380mg Fibre 6g Cost - 0.94p

Calories 482 Protein 41g Carbs 71g Sugar 14g Fats 1g Sat Fats 0g Sodium 0mg Fibre 3g Cost - 0.67p

Calories-3313 Protein230g Carbs323g Sugar 103g Fats 91g Sat Fats22g Sodium 1762mg Fibre 36g Cost - 4.55