Friday 22nd December 2017

Today was a training day so training day calories, however I drove to Bath to train so I needed all of my food and supplements prepped in advance. I had work 5.45am - 2pm, 3 meals were had during this shift, however coming up to leaving to drive and getting to the gym I didn't want to waste time eating before leaving or eating just before training so I didn't have my 4th meal of the day as usual but after training I made sure adequate calories were eaten into the evening to make sure recovery was made. 

New gym, so training was slightly different to. I treated myself to a made up on the spot shoulder session as I wasn't able to use/find all the equipment in a busy gym. So I made it a fun shoulder session exactly how I liked it. 

Workout:

BB Standing shoulder press (using 50kg ;) because this girl can ) (5setsx5reps)
Seated DB Shoulder press
Standing Partial DB Lateral raise (heavy) into seated full range DB lateral raise (light)
Single arm lying DB lateral raise on an incline bench
Standing Cable frontal raise

**I also did 40 mins of lower body mobility prior to my shoulder session as I was feeling a twinge in my hip from squatting earlier in the week. 

Diet:
7am Oats, chia seeds, mixed frozen berries, egg whites, ketchup, dark chocolate

10am chicken, rice, butternut squash, coconut oil, veg

1pm chicken, sweet potato, coconut oil, veg + taster of one of Joe's truffles lol

2.30pm Coffee - Americano from Starbucks

Intra training aminos etc. as always

7pm Chicken, sweet potato, veg, 'bombelette' - omelette with Rice and whatever you fancy :) 

Before bed- Popcorn, just because ;) - low calorie version, was really nice.

Overall great training session and a day of good quality food to help support it.

When you know how powerful good food and good training can be, and how you can manipulate it to your advantage, you really can reach your physique goals while enjoying life. I say this as I always have high expectations for myself, so finding a balance really is key to making it sustainable. 

x x x