Day 80

Nutrition:

Meal 1- Pita and x2 Eggs
Training
Meal 2- Meal Replacement
Meal 3- Protein Shake
Meal 4- Protein Shake
Meal 5- Sardines, Peas and Carrots
Meal 6- Soupfuls (Steak and Veg Soup)

Training:

Bench Press- 6reps/110kg 4reps/112.5kg 4reps/112.5kg 4reps/112.5kg
DB Incline- 6reps/40kg 4reps/41.5kg 4reps/41.5kg
DB Shoulder Press- 5reps/32kg 5reps/32kg 5reps/32kg
Arnold Press- 6reps/30kg 5reps/30kg 5reps/30kg
Weighted Dips- 4reps/43.75kg 4reps/43.75kg 15reps/bw 15reps/bw

Training went really well today and this new training programme is starting to show some really good results. Food is much better and I'm sure I can keep this going until the end of the week.

Day 79

Nutrition:

Meal 1- Pita and x2 Eggs
Meal 2- Protein Shake
Meal 3- x2 Potato Waffles, Tuna and Veg
Meal 4- Protein Shake
Meal 5- x2 Crisps, x2 Ham Bagels and 8 Biscuits (Oh No)
Meal 6- Big bag of Sweets at the Cinema! (Double NO)

Training:

Day off

I don't know why but I have a habit of eating very bad on Saturdays! Not sure why but its something I really need to work on! Only 4 full days left until final picture and assessment!

Day 78

Nutrition:

Meal 1- Meal Replacement
Meal 2- Protein Shake
Meal 3- Salmon and Veg
Meal 4- Protein Shake
Meal 5- Pita and x2 Eggs
Training
Meal 6- 1/2 Meal Replacement
Meal 7- Soupfuls and Green Beans

Training:

Wide Pull Ups- 5reps/25kg 4reps/25kg 4reps/25kg 6reps/25kg (CG)
DB Row- 6reps/45kg 6reps/45kg 6reps/45kg 6reps/45kg
Hack Squat- 6reps/180kg 6reps/200kg 6reps/205kg 6reps/210kg
Deadlifts- 6reps/155kg 6reps/155kg
BB Bicep Curls-6reps/35kg 6reps/35kg 5reps/35kg 4reps/35kg

3 days where I have been 100% so hopefully I can continue all the way through to Thursday!

Day 77

Nutrition:

Meal 1- Meal Replacement
Meal 2- Protein Shake
Meal 3- 1 Egg, x3 Egg Whites and Veg
Meal 4- Protein Shake
Meal 5- Pita, Sardines and Veg
Training
Meal 6- 1/2 Meal Replacement
Meal 7- Tuna and Peas

Training:

Bench Press- 5reps/110kg 5reps/110kg 5reps/110kg 4reps/110kg
DB Incline- DB Incline- 6reps/40kg 6reps/40kg 5reps/40kg
DB Shoulder- 5reps/32kg 4reps/32kg 5reps/32kg 4reps/32kg
Arnold Press- 5reps/30kg 5reps/30kg 5reps/30kg
Weighted Dips- 3reps/43.75 4reps/42.75kg 4reps/43.75kg 8reps/25kg

Day 76

I don't know what happens but I'm really struggling to throw a few good food says together, I'm so close to the finish I have have probably put on at least a kg. So I have written a new diet plan where I will be eating 7 meals a day and I have a list that I have to pick from. I hope this works so I can see out the last week in style.

Nutrition:

Meal 1- Meal Replacement
Meal 2- Pita & Chicken
Meal 3- x2 Crisps, Bagel and Ice Cream
Meal 4- Protein Shake
Meal 5- Chicken and Veg
Meal 6- Peas and Tuna in Oil
Meal 7- x3 Protein Bars

This just wasn't good enough, I really hope I can get out of this routine I get a full week with not one bad meal, only time will tell.

Training:

Day Off

Day 75

Nutrition:

Meal 1- Pita and x2 Eggs
Training
Meal 2- Meal Replacement
Meal 3- Protein Shake
Meal 4- Chicken and Veg
Meal 5- Protein Bar
Meal 6- Meal Replacement & x3 Protein Bars

Training:

Bench Press- 5reps/110kg 5reps/110kg 5reps/110kg 4reps/110kg
DB Incline- 6reps/40kg 6reps/40kg 6reps/40kg
DB Shoulder Press- 6reps/30kg 5reps/30kg 4reps/30kg
Shoulder Press- 6reps/50kg 6reps/60kg 6reps/60kg
Cable Pushdowns- 8reps/25kg 8reps/30kg 8reps/35kg 8reps/35kg

Day 74

Nutrition:

Meal 1- Meal Replacement
Spin Class
Meal 2- Baked Beans and x3 Egg Whites
Training
Meal 3- 1/2 Meal Replacement
Meal 4- Protein Shake, Apple and a Banana
Meal 5- Chicken and Veg
Meal 6- Protein Bar
Meal 7- Prawns, Carrots, x3 Protein Bars (Oh dear)

Training:

Wide Pull Ups- 6reps/23.75kg 4reps/25kg 4reps/25kg 8reps/20kg
DB Row- 6reps/45kg 6reps/47.5kg 6reps/47.5kg 6reps/50kg
Leg Press- 10reps/70kg 10reps/140kg 10reps/160kg
Deadlifts- 6reps/140kg 6reps/140kg 6reps/140kg
BB Bicep Curls- 6reps/30kg 6reps/30kg 6reps/30kg

Had to train on my own at work so couldn't do all the thing I have been doing but it went OK!