Currently cardio is quite high at 40mins am and pm (1:20 total) but I’ve had to take it up to 70mins 2x a day previously so I’m prepared to go higher. However this is only a very light exercise bike session at home both times as I find any ‘heavier’ cardio like stepper really fades my legs which aren’t my strongest body part to begin with.
Current diet:
⭕TRAINING DAYS
MEAL ONE
120ml of egg whites, 1 scoop oats, 1 scoop isolate, 2 teaspoons almond butter
MEAL TWO
170g chicken breast
MEAL THREE
200g beef mince, 3/4 cup of rice
INTRA
12.5g pepto pro, 25g cyclic dextrin
MEAL FOUR
2 scoops isolate, 2.5 scoops oats
MEAL FIVE
170g turkey breast
MEAL SIX
170g chicken breast
MEAL SEVEN
1.5 scoops isolate
⭕ REST DAY
MEAL ONE
170ml of egg whites, 1 scoop isolate, 1.5 tablespoons almond butter
MEAL TWO
170g chicken breast
MEAL THREE
200g beef mince, 1 tablespoon olive oil
MEAL FOUR
1.5 scoops isolate, 1 tablespoon almond butter
MEAL FIVE
170g turkey breast
MEAL SIX
170g chicken breast
MEAL SEVEN
1.5 scoops isolate
⭕ HIGH DAY (every 5-7 days)
MEAL ONE
120ml eggs whites, 1 scoop isolate, 1.5 scoops oats, 2 tablespoons of almond butter, 1/2 bagel and jam
MEAL TWO
170g chicken breast, 250g sweet potato, 30g cereal
MEAL THREE
200g beef mince, 3/4 cup of rice, 1 trek bar
INTRA
12.5g pepto pro, 25g cyclic dextrin
MEAL FOUR
2 scoops isolate, 1.5 bagels and jam, 60g cereal
MEAL FIVE
170g turkey breast, 1/2 cup of rice
MEAL SIX
170g chicken breast, 175g sweet potato
MEAL SEVEN
1.5 scoop isolate, 1 scoops oats, 1 tablespoon almond butter
I have attached progress pics from this time last week (11.5 weeks out) I’ve moved house so haven’t been good at taking pics this week but will begin again tonight.
