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  #21  
Old 10-03-2013, 06:44 AM
TomHK TomHK is offline
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Workout A of Intermediate today. Been feeling a bit sick the last couple of days, but I pushed through, though not the whole thing.

3 sets of split squats/ incline press (with 27 pound dumbells)
2 rounds of the first circuit (TRX rows, Mountain Climbers, Stab Ball leg curls, Push Ups)
I got on the bike to do some intervals after but had a splitting headache so decided to give it a miss.
Beat afterwards. Hopefully I’ll feel better tomorrow.

Nutrition today:
Breakfast (7am) – Scrambled eggs with veg (squash, red onion, tomatoes), a greens drink and multi vitamin
Snack (11am) – Almonds and an apple
Lunch (1pm) – Vegan restaurant. Had lentil soup with a salad (with various veggies, a bit of houmous and some nuts in there), also had a shake which had soy yoghurt, spirulina, banana and papaya
PWO – going to have a whey protein shake and a piece of fruit
Dinner – planning some fish with roasted pumpkin and veggies
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  #22  
Old 10-03-2013, 08:40 AM
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craig.mitch316 craig.mitch316 is offline
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Nice one mate...glad to see you back on track!
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  #23  
Old 10-03-2013, 09:12 AM
TomHK TomHK is offline
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Cheers Craig, been a good day and decent enough week.
Hopefully will feel better tomorrow after a good night's sleep.

Planning a 4 minute miracle and 30-45 min walk in the morning befofre breakfast.
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  #24  
Old 10-04-2013, 12:42 AM
TomHK TomHK is offline
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No walk this morning. Had a late night in the end as I could not sleep.

Hitting the gym for a 4 minute miracle and a bit of cycling for my off day activity after work today.

Nutrition:

Breakfast - Didn't have much in the house today so a bit basic. Oatmeal, with protein, a bit of milk and some raw cacao powder - also had a green drinks. Came to around 400 calories

Lunch: Made a homemade chicken curry with veg (tomatoes, pumpkin, peppers), with some brown rice (half a cup) and some mixed greens on the side and a dash of coconut milk.

Packed a bit more than one portion so will have some more in the mid afternoon probably

After work - gym for 4 minute miracle and some cycling, followed by a trip to the steam room

Dinner - going out for Thai with my wife and co workers. Plan is to stick to the salads and the protein options, avoid the fried rice and noodles and deep fried stuff (eg spring rolls)
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  #25  
Old 10-05-2013, 06:42 AM
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Craig Ballantyne Craig Ballantyne is offline
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great plan, hope that went well!
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  #26  
Old 10-13-2013, 07:03 AM
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Craig Ballantyne Craig Ballantyne is offline
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hope you are still pushing!
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  #27  
Old 10-21-2013, 12:20 AM
TomHK TomHK is offline
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Hi guys,

Apologies haven't posted for a couple of weeks as has been pretty hectic at work, but am still pushing.

Should have more time to post this week and need to make sure I post daily.

Updates to come soon.

Tom
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  #28  
Old 10-21-2013, 01:08 AM
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Craig Ballantyne Craig Ballantyne is offline
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Excellent to hear!
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  #29  
Old 10-22-2013, 02:11 AM
TomHK TomHK is offline
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Good workout out today, TT 2.0 Intermediate A (wasn't able to train properly last couple of weeks so haven't progressed onto 2k3 yet)

All the benches were taken in the gym so I had to substitute the chest presses with push ups (hope that's ok). Did some good sets of split squats and the circuits drained all the sweat out of my body.

Nutrition:

Monday 21 Oct:
Breakfast - oatmeal with whey protein, blueberries, half banana, some almonds and some almond milk
Lunch - chicken breast with chickpeas and salad, dressing with some pumpkin seeds, balsamic vinegar and olive oil
Snack - About 20 almonds, a veggie blender drink and a grapefruit
Dinner - Home made stir fry (chicken with various veggies), some organic noodles
After dinner - some yoghurt with pomegranate and a bit of protein powder

I also had some non alcoholic beer. I'm off the booze and having this option on hand if I fancy a cold one helps me avoid slipping back into bad habits. The brand I drank is only 45 calories for one bottle

In total it came to about 2,100 calories

Tues 22 Oct:
Breakfast - same as Monday, pomegranate instead of banana and tbs of natural peanut butter instead of almonds
Lunch (straight after workout) - a salmon sandwich with tomatoes, cucumbers and some mustard in it, plus a grapefruit
Afternoon - almonds, veggie blender drink
Dinner - fish on the grill with grilled pumpkin and veggies

No non alcoholic beers today. Should come in under 2000.
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  #30  
Old 10-22-2013, 02:18 AM
TomHK TomHK is offline
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Other news today - just got myself a platinum membership. Figured it's very good value to have access all areas.
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