Wednesday’s are my longest working day,so squeezed in a few abs before work
3 X 20 reps sit ups holding 8kg
3 X 20 reps crunches
3 X 20 Russian twists
3 X 10 leg raises, lowering in slow motion
3 X 10 half bridge holding 8kg on top of thighs
Forgive my lack of names for exercises
Food Diary
Breakfast Mackeral fillet
Lunch 1 pack King prawns and advocado
Dinner. Cod loin baked in creme fraiche, mustard and cheese served with basmati whole grain rice and baby salad. Dessert strawberries, raspberries with Total Greek yoghurt sprinkled with cashew nuts
Snacks protein bar , bowl of raspberries
Drinks 5 cups of tea, 3 herbal tea 2.5 litres of water
After a day’s work I went out for a 6.4mile off road run.
Calories in 1,698, Calories out 2, 600
TTFN X
