Single Persons Survival Guide

Well, i had to go into hospital for an operation on my jaw last week, that all went ok but the tablets that they gave me have been making me feel a bit ill, and off my food, so eating's been a little tricky. However, i AM back to eating, and, just because i can, i've had full lamb roast for the past 3 evenings!

i decided to change my training routine. Yeah, this is H A R D. it's based around the 20 rep squats routine (google it)

Monday:
1x20 squats followed by pullovers to stretch
3x8 benchpress
3x8 military press
3x8 random tricep exercise

Wednesday:
1x20 squats followed by pullovers to stretch
3x8 b/o row
3x8 shrugs
3x8 random bicep exercise

Friday:
1x20 squats followed by pullovers to stretch
3x8 SLDL
3x8 leg extension
calf raises to failure

The focus on each day is on the squats, followed by 2 compound exercises. The isolations are less important and more of a 'winding down' exercise.

Today was day 2, i have 16 more of these animal builders to go...

2 medium/large sized chicken breasts
half a lemon
pitta breads
lettuce
red onion
mayo

turn on george foreman type griddle.
place chicken breast on foil, cut the lemon into 2. squeeze some of the lemon over the chicken and place the lemon onto the chicken. Wrap and seal the chicken in the tin foil and repeat for the other chicken breast.
Pop those onto the foreman.
Slice up some lettuce, and chop up the onion into fairly chunky chunks.
After around 6-7 minutes, remove a piece of chicken and open up, check the middle to see if cooked. If it isnt, reseal and pop it back on. Once cooked, remove from foreman and remember to switch it off!
put 2 pitta breads onto grill pan, splash a table spoon of water onto each and pop them under the grill. after a minute or so, turn them over for another minute then remove.
Carefully slice along the edge of pitta bread to 'open it up'.
Cut up chicken into sizeable chunks, put them into a bowl and add a couple of spoons of mayo. Stir the chicken/mayo mix together and season with a dash of black pepper.
Put half the chicken mayo mix into a pitta, and top up with onion/lettuce. Same with the other pitta.

Lovely! And you'll wonder why your local kebab doesnt taste anywhere near as good!

So i figured that whilst i am actually learning to cook quite well, i'm not really filling this blog with many recipe's. I hope that i will get the time and inclination to do so.

Meanwhile, i'm takng the blog sideways a little. I went a bit skewiff with my eating, and my weight dropped from my regular 72kg's, down to 68kg's. Whilst 72kg's can be described as slim, rather than skinny, i lose weight real quickly. That was when i decided to create this blog initially. But, i've decided i'm going to use this blog as a fuel and motivator with my training schedule.

So, i reached my usual 72kg's the other week. I took a photo on the 23rd of June 2008 to show me at 72kg's.

yes, i know my hair's a little wild! it has since been shave off.

i'm continuiing my training and eating, and hopefully a monthly photo for comparison. i'm aiming to reach 82 kilo's and then cut back to around 80. Start of November is my target date to end 'bulking'.

Diet plan:
i dont want to go to much into details, but it looks roughly like this...
breakfast
mid morning
lunch
mid afternoon
evening meal
pre-bed

and somewhere in the region of 3000-3200 calories daily. this may need to increase slightly.

Supplements:
Flax seed
weight gain shake
creatine (1 week at 10gm's, 5 weeks at 5gm's)
whey protein on training days

Training plan:
mon -
chest, shoulders, triceps
bench press, military press, tri extensions

tues -
back, traps, biceps
b/o rows, shrugs, curls

fri -
legs
squats, SLDL, calf raises

this is what i've been doing for the past few weeks or so, but i'll be changing it shortly.

Tonight is legs night...

ok, things needed...

chicken breast
couple of garlic cloves
about ½ red onion
lemon
tin foil
black pepper
olive oil
george foreman style grill

Switch the george on and let it heat up.
Whilst thats heating up, cut several slits across the chicken (across, not lengthways). Cut the slits in about half way through the depth of the chicken.

finely chop up the garlic and the onion, and stuff it into the slits. Also sprinkle some garlic on the surface of the chicken.

add some black pepper over the surface also.

place the chicken breast onto some tin foil. you need enough foil to be able to wrap and seal the chicken. Squeeze plenty of lemon juice over the chicken, drizzle on a small amount of olive oil (about a teaspoon) and seal the chicken up with the foil. You dont want any of the lemon/oil to escape.

By now, the george will be up to temperature, so pop the sealed chicken into it and close the lid. give it about 7 minutes and then remove, open it up and check the chicken is cooked through.

Lovely!

goes well with garlic spicy rice.