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Fitness Plan – Cycle two – Day 4

Cycle one

Day 4 - Training Day - 1462 Kcal

Breakfast

Eggs On English Muffin

Per serving: 402kcals

Ingredients:

(1) English Muffin 120
(2) Eggs 124
(2) Pre sliced slices of thin Chorizo 75
1/2 small avocado 80
Salt
Black Pepper
Squeeze of Lime Juice 3

Method:

Smash the avocado up in a bowl and add salt and the squeeze of lime juice to taste. Half and toast the english muffin and poach your eggs. Spread the avocado over each half and add the chorizo slices (these can be cooked in a dry frying pan to crisp if you wish). Add the poached eggs and crack over black pepper.

Lunch

Tomato And Basil Penne

Serves 2. Per serving: 323kcals

Ingredients:

10ml Olive Oil 20
Half A Red Onion Diced 7.5
2 Cloves Garlic Sliced 4
1 Tin (400g) Chopped Tomatoes 29
1tbsp Balsamic Vinegar 2.5
150g Explore Cuisine Organic Green Lentil Penne 260
Handful Of Basil Finely Chopped
Salt And Pepper

Method:

Boil a pan of water and cook the penne as directed, drain and place to one side.
Place a pan on the hob on a medium heat. Pour in the olive oil.
Add the onion to the pan and cook for 3 minutes, then add the garlic and cook for a further 2 minutes. Add the chopped tomatoes, balsamic vinegar and season with salt and pepper.
Cook the sauce for 2 minutes then add the cooked penne and cook on the heat for 3 minutes, stirring continuously. Remove from the heat and stir through the basil.

Dinner

Asian Pan Sea Bass

Per serving: 399kcals

Ingredients:

1cm Piece Of Ginger Finely Sliced Into Matchsticks 40
(1/2) Small Red Chilli Finely Sliced 6
(1) Garlic Clove Finely Sliced 5
(1) Spring Onion Finely Shredded 5
(1tsp) Dark Soy Sauce 18
(2) Sea Bass Fillets 164
1/2 Pack Of Stir Fry Veg 41
(20g) Raw Cashews Crushed 120
Salt
1 Cal Oil Spray

Method:

Heat a pan on the hob on a medium/high heat and add a few sprays of oil. Score the skin of each sea bass fillet 3 times. Season the fish skin with salt and place in the pan skin down, cook until golden brown (approx 5 mins). Heat a second pan on the hob to a medium heat and add the stir fry veg with some oil spray and cook for 3 to 4 minutes until cooked but still crunchy. Once the fish has cooked on the skin side, turn over and cook on the skin side for 1 minute. Remove the veg from the pan and place on your plate with the fish fillets over the top skin side up to rest.
In the fish pan, add a couple more sprays of the oil and add the garlic, ginger and chilli and cook for 2 minutes. Take the mix off the heat, add the spring onion and soy, stir through then spoon over the fish. Add the crushed cashews over the top at the end and serve.

Snacks

Spinach & Pea Dip with Fresh Veg

Per serving: 84kcals

Ingredients:

(50g) Spinach & Pea Dip (Homemade or Shop Bought) 34
Half Red Pepper 15
Half Orange Pepper 25
(1/3) Cucumber 10

Protein Shake

Per serving: 254kcals

Ingredients:

(30g) Whey Protein Powder (Or Vegan Alternative) – 103
(200ml) Unsweetened Almond Milk – 28

Workouts

Front Box Jump
Sets Reps Rest
1 20 0:20
2 20 0:20
3 20 0:20
Mountain Climbers
Sets Reps Rest
1 20 0:20
2 20 0:20
3 20 0:20
4 20 0:20
5 20 0:20
Barbell Hip Thrusts
Sets Reps Rest
1 20 1:00
2 20 1:00
3 20 1:00
4 20 1:00
Lat Pulldown
If you don’t have access to a lat pulldown machine, then alternatively you can do pull ups
Sets Reps Rest
1 10 0:45
2 10 0:45
3 10 0:45
Seated Dumbbell Front Raises
Sets Reps Rest
1 20 0:45
2 20 0:45
3 20 0:45
4 20 0:45
5 20 0:45
Treadmill – Walking with an incline of 10
Sets Reps Rest
1 10:00 N/A
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