Jornal de keith george cooke, 09 fev 19

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.

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2713 kcal

Líp: 59,40g | Prot: 222,76g | Carbs : 313,00g.   Pequeno Almoço: Almonds, Bulk Nutrients Protein Matrix, Weet-Bix Weet-Bix, Pauls Trim. Almoço: Almonds, Derimuts Chicken Paella. Jantar: 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/Outros: Pic's Crunchy Peanut Butter, Mission Lite Wraps, Bulk Nutrients Protein Matrix. mais...