MEAL 1:


Oats - 120g


Toast - 2 slices


Eggs - 4 whole eggs





MEAL 2:


Chicken Mince - 200g


Pasta - 150g


Spinach on the side





MEAL 3:


2 scoops whey protein - 50g





MEAL 4:


Lean Beef Mince - 200g


White Rice - 1.5 cups


Spinach in the side





MEAL 5:


2 scoops whey protein - 50g





MEAL 6:


Chicken Mince - 200g


Pasta - 150g


2 apples

Due to bowel damage, I have opted to chose gluten free pasta and bread as well as a blend of pea+hemp protein instead of whey, which still has a good complete amino acid profile and we get some extra fibre in there too.

My routine is:

Day 1:

-Leg press 5x12

-Close grip bench 4x8

-Close grip cable rows(focus on squeeze) 5x12

-paused dumbell fly 4x12

-Dumbell shrug 3x15(focus on squeeze)





Day2:

-Chest press machine 3x15

-Lat pull down or assisted pull ups 5x12

- Leg extension 5x12(last 2 sets paused at top)

-hammer curl 4x12

-barbell curl 5x10

-dumbbell skull crushers 4x10

-Rope pushdown 5x15





Day3:

-Hamstring curl 5x15(paused at top)

-Adductor machine 4x30

-one leg leg press, 4x12 (4 second descent, for time under tension)

-incline dumbbell bench 4x10

-side lateral raise 5x12

-Standing calf raise 8x20

-Seated calf raise 8x10







Day4:

-Barbell row 3x12

-shoulder press 4x8

-Facepull 4x20

-Ab wheel 5x15

-Dumbell curl 4x12

THE_COACH did not send me this routine rather it is one I produced myself. I opted to stay away from squats and deadlifts although I love them due to the injury potential atm due to low muscle tissue in the posterior chain+ my back injuries; I have out of place spine segments so any compression forces etc could really screw me up right now.