JAM
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JAM


Artist. Jessica Lange is my spirit animal.


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8/5/13

I have decided to ditch my original diet plan. It has definitely helped me tone up and lose fat. I am now following this diet. I will only be posting photos from now on as i am completely sticking to this. Feel free to try it out!

PLEASE FOLLOW HIS PAGE IF YOU WANT MORE POINTERS HE GAVE ME THIS DIET PLAN.

FOOD

Pre-workout

  • Black Coffee with 5g coconut oil and teaspoon of cinnamon


Post-workout

  • Protein Shake, 1teaspoon of Manuka Honey


Meal 2 (Choose only ONE of the meals per section)

  • 60g Basmati Rice with 200g white fish/chicken breast with 1 omega 3 tablet
  • 150g sweet potato, 175g salmon, 20g cashews
  • 60g porridge with 2 scoops of protein and 50g blueberries
  • 150g baby boiled potatoes with turkey mince 1 omega 3 tablet


Meal 3

  • 150g Mackarel with asparagus
  • 200g turkey breast with handful of baby spinach
  • 150g salmon with broccoli and asparagus


Meal 4

  • Choose any of the options from Meal 3


Meal 5

  • 250g steak (or steak mince) cooked in 5g pure butter, with onions, asparagus, broccoli
  • 200g white fish with spinach, broccoli, carrots
  • 150g chicken/turkey breast cooked in 10g of coconut oil with garlic, with handful of spinach


Meal 6

  • Protein shake mixed with milk & 1 omega 3 tablet.


EXERCISE

YOU WILL NEED RESISTANCE BAND

Mon, Wed, Fri

  • Press ups 3x15
  • High knees for 30sec
  • Low rows 3x15
  • High knees 30 sec
  • Bicep curls 3x15
  • High knees 30 secs
  • Tricep dips 3x15
  • High knees 30 secs


Tuesday and Thursday

  • Sprints - 15secs as fast as possible. Walk back to the starting point and repeat the sprints 10/15 times.

If you feel you can do extra for abdominal 6pack workouts do THIS video too.

 

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