I went to sleep at around 11:30pm last and and SLEPT IN until 9:30am..this was amazing!
Meal 1 - 10:00am
- Oat pancakes (1/2 cup rolled oats, 2 egg whites, 1 tbsp vanilla protein powder, 2 tbsp mixed frozen berries, cinnamon-served with 2 tbsp full fat greek yoghurt).
- Double shot black coffee with 50mL skim milk.
Workout - 12:30am
- 20 minute treadmill run @ 10km/h
- 25 minutes Cross-trainer, level 12
- 3 sets of 15 reps Seated calf raise
- 3 sets of 20 ab leg raises
- 3 sets of 20 V-ups
Meal 2 - 2:30pm
- 100g salmon fillet cooked with teriyaki sauce
- 100g snapper cooked with lemon juice
- 2 cups of salad with 1/2 an avocado
- 1 can Coke zero
- Black coffe with 50mL light soy milk
Meal 3 - 5:00pm
- 2 thin rice cakes
- 1 tbsp almond, brazil, cashew spread
- 1 med nectarine
I've had about 1.5L of water at this point
Meal 4 - 6:45-7:15pm - 1 carrot and a bottle of water (to eat in the car) then a protein bar at the movies
- Vietnamese chicken salad (takeaway from a Vietnamese restaurant). Contained approx 70g chicken breast
- watermelon & pineapple
- Extra 1 cup of sliced iceberg lettuce
- 1/2 can Coke zero
- 1 cup chopped watermelon
- 1/2 cup full fat greek yoghurt
- handful of almonds
- 2 thin rice cakes
- 1 tbsp ABC spread
I was still feeling quite hungry after the salad, so i drank some water and waited a little while then had the watermelon/yoghurt/rice cakes.
Total fluid intake:
- 3L of water
- 2 coffees
- 1.5 can of Coke zero
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