ouch

So as you can see from the table below, I have further to go that I thought! I may not have put on "weight" over Christmas, but I managed to gain fat & lose muscle. Oops. That's alright though - it's still totally achievable but means there is absolutely no room for cheating or unnecessary rest days etc. 100% commitment is what it's going to take. Bring it!


Here is a sample diet plan (I have two - one for home days when I am able to get to the gym & one for when I have to work at the aiport and can't do any exercise & also can't prepare proper meals) - the calorie content is in brackets.


Meal plan one - HOME (1300-1700 calories):


Pre gym:  One slice bread & peanut butter (200)
          Hot milk & milo (150)


Post gym: Protein & milk (200)
          Fruit (40-100)


Lunch:    Salmon & salad sandwich (320)
          Muesli bar (160-210)


Dinner:   Lean meat & veggies, minimal carbs (200-500)


Pre bed:  3 hard boiled egg whites (50)


--


Meal plan two - WORK (1350 calories):


Breakfast: Rolled oats & sugar (160)
           Hot milo & milk (150)


Lunch:     CLIF bar (220)
           Fruit (40)


Snack:     Low carb bites (230)


Dinner:    Frozen meal & vege or similar (500)


Pre bed:   3 hardboiled egg whites (50)


--


I was going to post my gym plan but it varies depending on how many days I have to work. At the very least I will be doing 3 strength sessions, 1 set of sprints (HIIT), 1 core session & a couple of cardio classes. I am aiming for 5 big gym days with 1-2 sessions per day and on the weekends when I have to work I will do an exercise DVD. Sunday will be my only rest day (unless sick or injured). I will do my best to post daily with an update on what exercise I completed & how my eating went for the day. Speaking of - I have to get to the gym! Will be back later to post photos & measurements.