Day 1: (Sunday)

Brunch 11.20
Omelette:
2 eggs, 1 tbs butter, 2 tbs cream, 2 tbs mayonaise.
3 slices pastrami, some leek

 

Snack before work out 

A boiled egg

TRÄNING
5 pm Core class
Weight training, chest, back, 2 excercises for each muscle group with 4x7 reps 
A handful of nuts 

Aerobics dance

Middag 
Minced meat dish with cream, butter, broccoli and mushrooms - baked in the oven. 
100ml sallad and a glas of red wine.

Day 2 (Monday)

Breakfast:
2 eggs, 1.5 tbs butter to the egg

Coffee and cream

Lunch:
A tin of tunafish, 2-3 tbs mayonaise, 1 tomatoe.

Snack:
3 slices of cheese with butter inbetween, rolled up.

TRAINING
7-8 pm  Step 2

Dinner:
Fish stew with eggs and tomatoes in a cream sauce.

Day 3 (Tuesday)

Breakfast:
2 eggs, 1,5 tbs butter 

1/2 avocado

cup of green tea

Lunch:
120g fried bacon and 100 ml sallad.

TRAINING

12.30pm Aerobics, 40 min,

Weight lifting with 3 shoulder excercises, 3 stomach and 4 sets of each!

Snack:
A handful of almond nuts

Dinner:
Grilled chicken with grilled veg (paprika, broccoli, onion)
1-2 glasses of red wine

Day 4 (Wednesday)

Breakfast:
2 eggs, 2 tbs cream, melt 1 tbs butter and do scrambled eggs.

A cup of green tea or rooibos tea.

Lunch: Grilled salmon, 2 tbs butter, 1/2 avocado 2 cherry tomatoes 

Dinner:
Bacon and chicken casserole made with cream and veg (no flour).

 

Drink water to all meals, always even when you have a glas of wine.