Workout and food diary
Day 1: (Sunday)
Omelette: 2 eggs, 1 tbs butter, 2 tbs cream, 2 tbs mayonaise.
3 slices pastrami, some leek
Snack before work out
A boiled egg
5 pm Core class
Weight training, chest, back, 2 excercises for each muscle group with 4×7 reps
A handful of nuts
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.
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.
12.30pm Aerobics, 40 min,
Weight lifting with 3 shoulder excercises, 3 stomach and 4 sets of each!
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.