Today was my wonderful eldest daughters birthday and we threw a party for her. This meant throwing out my healthy eating plan for a few hours. I'd earmarked this evening as a 'cheat meal'. I don't think I'm ready to be the dad that eats out of a tupperware box on his kid's birthday just yet. I just went with it and allowed myself some cake and chocolate. I didn't go completely mad. To be honest I've eaten worse on many a normal day prior to this fitness progamme.

To balance things out I had a hard session with Ivar this morning with another planned for tomorrow morning.

I'm planning to have an easter egg on Sunday so plenty of cardio over the weekend to compensate!

Tracking those Macros - 29 March 2018

MORNING

WEIGHT

227.2

BACK WORKOUT:

Superset:
Lat Pulldown/ Seated Row

• 70kg/ 60kg x12/x12
• 70kg/ 60kg x12/x12
• 70kg/ 60kg x12/x12
• 70kg/ 60kg x12/x12

Superset:
Bent Over Row/ Reverse Pull-ups

• 40kg/ 0kg x12/x10
• 40kg/ 0kg x12/x10
• 50kg/ 0kg x12/x10
• 50kg/ 0kg x12/x10

Superset
Lat Pulldown Wide/ Straight Bar Cable Push Down

• 45kg/ 7.5kg x12/ x10
• 45kg/ 7.5kg x12/ x10
• 45kg/ 7.5kg x12/ x10
• 45kg/ 7.5kg x12/ x10

Superset
Bicep Curls/ Tricep Extension/ Knee Tuck

• 20kg/ 15kg/ 0kg x12/ x15/ x15
• 20kg/ 15kg/ 0kg x12/ x15/ x15
• 20kg/ 15kg/ 0kg x12/ x15/ x15
• 20kg/ 15kg/ 0kg x12/ x15/ x15

Superset
Battle Ropes/ Kettlebell clean and press

• 30 secs/ x10 per arm
• 30 secs/ x10 per arm

STEADY STATE CARDIO:

• 20min walk

POST WORKOUT WEIGHT

BREAKFAST

Porridge 50g
x2 eggs, x1 egg white (scrambled)
x2 wholemeal bread
x1 Wellman tablet

STEADY STATE CARDIO:

• 20min walk

STEADY STATE CARDIO:

• 40min walk

AFTERNOON

LUNCH

• Chicken Satay, rice and veg
• Cupcake

EVENING

DINNER

• Lamb, rice veg
• x1 slice Birthday cake
• nibbles - popcorn, chocolate, chicken goujons, garlic bread
• cupcake

Previous:

Fit@40 dairy - No #10: "Feet made for walking"
Fit@40 dairy - No #9: "No skipping"
Fit@40 dairy - No #8: "Have cake, don't eat"
Fit@40 dairy - No #7: "No cheating"
Fit@40 dairy - No #6: "While the trainers away"
Fit@40 dairy - No #5: "Many imagine, few execute"
Fit@40 dairy - No #4: "Breakdown, build-up!"
Fit@40 dairy - No #3: "No Days Off!"
Fit@40 dairy - No #2: "Hunger Pangs!"
Fit@40 dairy - No #1: "Upping the intensity"