Two days past

Yesterday

3 mile walk - 50mins 

swings 40kgX5X10
swings 32kgX5X10
Pull ups 2X5
farmer walks 72kgX5X20m

kb squat 48kgX3X3
one arm press 32kgX3X3/3

kneeling ab wheel 3X3
Wind mill 16kgX3X3

HIIT on run 220m 60sec on 60sec off max bpm 171.  5rds 
Punch bag work 30sec 30sec off 10rds 

Diet wise

3 eggs 3 bacon, 2 toast

chicken breast, rice 1/2 cup, mixed peppers and red onion, peas and sweet corn X2 

ham 100gm sourdough bread 100gm 

turkey breast 100gm, 2 slices of whole wheat bread 

fufill bar, apple, peanut butter

Today 

Pretty much a repeat of yesterday 

3 mile walk - 50mins 

swings 40kgX5X10
swings 32kgX5X10
Pull ups 2X5
farmer walks 72kgX5X20m

kb squat 48kgX3X3
one arm press 32kgX3X3/3

kneeling ab wheel 3X3
Wind mill 16kgX3X3

HIIT on run 220m 60sec on 60sec off max bpm 171.  5rds 
3.5 rds of 100 single skips, 10 kb swings 24kg, 100swings 10 goblet squats 24kg kb for 10mins 

Diet wise
3 eggs, turkey 50gm, peppers, porridge milk, 2 toast
chicken breast, rice 1/2 cup, mixed peppers and red onion, peas and sweet corn X2 

sourdough bread 100gm 
fufill bar, apple, peanut butter

Training going well, eating a bit much. But at home alone and bored so this is not helping. 

Perfect Week

Ok its  been very poor over the last two weeks. Given that I am going to do three more weeks of the program to finish it off.

Trying to get a better handle on the week will unfold, I am going to jot down a plan for the week ahead. With a good breakfast in the belly and that in mind I will crack on.

Monday
2 rashers, 2 toast, 3 eggs, spinach
A turkey sandwich
chicken, peppers, onion, peas, sweet corn and rice
apple, peanut butter and protein bar

Walk 60 mins
SS, HIIT session

Tuesday
Turkey, peppers, eggs omelette
2 scoops protein, 1 banana, spinach peanut butter or turkey sandwich
chicken, peppers, onion, peas, sweet corn and rice
apple, peanut butter or protein bar

Walk 60 mins
SS, HIIT session

Wed
Turkey, peppers, eggs omelette
2 scoops protein, 1 banana, spinach peanut butter
Beef burger, potatoes, broccoli
Greek yogurt and berries

Walk 60 mins
SS, HIIT session


Thursday
2 rashers, 2 toast, 3 eggs, spinach
2 scoops protein, 1 banana, spinach peanut butter
chicken curry, naan bread, peas, sweet corn and rice
apple, peanut butter and or Greek yogurt and berries

Walk 60 mins
SS, HIIT session

Friday
2 rashers, 2 toast, 3 eggs, spinach
2 scoops protein, 1 banana, spinach peanut butter
dinner TBD
apple, peanut butter and or Greek yogurt and berries

cycle 90mins
walk 60mins

 Well that enough to get me through the start of the week.

Shopping done, as the photo goes it good enough to be on a YouTube vid on what to eat I think.