Day 1, a good session all round, felt it the next day, really good to mix up muscle groups in one workout.

Food diary,
7:30 – 100g Fruit and Nut Muesli + 1 PHD Diet Whey Protein, 9:30 – 1 Banana, 12:30 – Mackerel Salad, mixed leaves, seeds and 1/2 and avocado, 1:00 - 1 Maximuscle Progain Flapjack, 3:30 – 1 Rivita with Peanut butter and honey, 6:30 1 x PHD Diet Whey Protein, 8:30 – Scrambled Eggs and Smoked Salmon on 1 slice of Oatmeal toast.

Day 2, a lovely rest day, I dont usually give myself this so the most I did was walk to and from the train and did the six flights of stairs once.

Food diary,
Ooh not so good, had a mid afternoon oatmeal cookie. 7:30 – 100g fruit and nut muesli, 1 x PHD Diet Whey, 9:00 – 1 x banana, 12:30 – Tuna salad (White chocolate, lovely!), mixed leaves, mixed seeds, 1/2 an avocado, 1:00 – 1 x Maximuscle Progain Flapjack 3:00 – urh hum – oatmeal cookie, 8:30 1 x PHD Diet Whey Protein.

Looking forward to tomorrow!

Day 3, I have to say that this evening was an awesome Session! Bent-over row really started to get the heart rate up and then the One-leg romanian deadlift really took things up a gear. My lower back and cheeks have never felt so worked out and for the remainder of the session my arse had the shakes Riki Martin style.  Good Abs workout! Gym ball jackknife twist was a little extra on the no twist version and the hanging knee raises are a little tougher when the entire body is feeling it.
Food diary (bugger! ran out of protein)
7:30 – 100g fruit and nut muesli, 9:00 – 1 x banana, 12:30 – Tuna salad, 1:00 - 1 x Maximuscle Progain Flapjack, 7:00 – Fish Variety Sushi, 9:00 – 1 x bowl of Cheerios (was still hungry).

Day 4, Rest day

Food diary
7:30 – 100g fruit and nut muesli, 9:00 – 1 x banana, 12:30 – Sushi, 1:00 - 1 Maximuscle Progain Flapjack, drinks – whoops forgot to eat

Day 5, Was a bit of a squeeze today, had to fit the workout in over lunch as im out celebrating a mates newborn. This made rattle around the circuit though with short rest periods, no let up in effort though. Top exercises were the overhead squats and the jackknifes. Its amazing how much adding a bit of stability really enhances an exercise and introducing legs to an abs exersice really gets the heart rate up. Also took the stairs twice.

Food diary,
7:30 – 100g fruit and nut muesli, 9:00 – 1 x banana, 12:30 – Sushi, 1:00 - 1 Maximuscle Progain Flapjack, went out for dinner at the Skylon Restaurant at the BFI, had the salmon and haddock fishcakes – salad – a few fries and granary bread.

Day 6, Rest day

Food diary
8:30 – 100g fruit and but muesli, 10:00 – 1 x Progain Flapjack, 12:00 1 x Fish sushi, 1 x PHD Diet Whey, 3:00 – roast pork baguette, 7:00 – 2 x poached duck eggs on toast.

Day 7, really struggled to motivate myself today but managed a 4:00 gym visit to do my one aerobic of the week. Nice and simple 20 minutes interval training followed by 10 in the steam room and 10 in the sauna, nice!

Food diary,
8:00 – 100g fruit and but muesli, 9:00 1 x PHD Diet Whey, 12:00 – 3 x scrambled eggs and salmon on 1 toast, 6:00 - 1 x PHD Diet Whey, 7:00 – Sweet potatoes and Risotto.

Also check out my fitness column on the Boardseeker magazine website

“Loose the love handles!”
“Loose the Hunch”