Workout and food diary

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


5 pm Core class

Weight training, chest, back, 2 excercises for each muscle group with 4×7 reps

A handful of nuts

Aerobics dance


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.