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will be on one challenge or another for the next 20 weeks at various gyms. am 1 week into an 8 week challenge at F45 then when that ends a 12 week challenge at Derimuts kicks off.
Have decided that their is no way I could sustain 20 weeks on a deficit so have adjusted Cal's up for first time in along time. eating an extra 1000 Cal's a day is going to be a chore but it's a necessary evil to give me the energy to get through the rigorous training.
spending 90 mins doing F45 Monday - Friday then doing intense weight training after work.
Saturday is 60 mins F45 with weight training
Sunday is 45 mins F45 with a hike.
I know I can sustain it for 20 weeks.
View Diet Calendar, 09 February 2019:
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2713 kcal
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Fat: 59.40g | Prot: 222.76g | Carbs: 313.00g.
Breakfast: Almonds, Bulk Nutrients Protein Matrix, Weet-Bix Weet-Bix, Pauls Trim. Lunch: Almonds, Derimuts Chicken Paella. Dinner: Jalapeno Peppers, Subway Onions, Subway Tomatoes (3 wheels), Subway Lettuce, Subway Cucumbers (3 Slices), Subway Carrots, Subway Capsicum (3 Strips), Subway Avocado, Subway 6" Chicken Teriyaki on Multigrain. Snacks/Other: Pic's Crunchy Peanut Butter, Mission Lite Wraps, Bulk Nutrients Protein Matrix. more...
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 Comments
what is our girl - friends name does she do gym to 👌👍🌷🌹
09 Feb 19 by member: trishjones
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Hey Keith, what do you drink after a workout?
09 Feb 19 by member: Dougie63
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09 Feb 19 by member: KayBuckaroo
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hey Dougie I have a protein shake with added creatine generally
09 Feb 19 by member: keith george cooke
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09 Feb 19 by member: Dougie63
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keith george cooke's Weight History
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