Back from Holliday

I ben drinking beers and eat junk food from time to time on my Holliday ...I'm not proud of myself but I have healthy breakfast each day and I walking a lot . I back to my routine today ...I filled my fridge  with all healthy product. ....so I have good start  ;) Recently I ben working on diet and exercise plan for myself .

I want seriously tone up my body and loose as much fat as possible .
My Plan :

                    Training Days                                 Non training Days 

Protein         35% (150g)                                    35% ( 150g )

Fat               35% (66g)                                      45% ( 85g )

Carbs          30% (127g)                                     20% (85g )


You need 2g of protein for each of Your kg of body mass.
For example I need 130g ( 65kg x 2g = 130 )
But If You wanna increase muscles mass and fat loosing  You need increase eating protein . I ben working on calculations right now to customise my diet plan .

My work out plan is going to be little different because , I'm going to train for triathlon . I 'm gonna let Everyone know How I get on this whole plan :)

My 30 day challenge

I don everything what I plan for last week so I think I'm ready for 30 days challenge . I wanna have a 6pack ( at least a 4 pack hahaha) .My plan is to increasing strengh work out up to 6 days/week and cardio 5days /week . Thats not everything  , like u all know work out is only 30% of success . 70 % is nutrition plan so ....Its going to be some changes.... I need to eat more lean , less bad carbs more good one , more veg and fruit ,and less sugar . You have to think ahead , so I have to plan my work out week and my grocery shopping .

Shopping list :

•  500g of red grapes 
• 1 kg of green apple 
• 1kg of pears 
• 6 vine tomatos 
• mix of frozen veg ( have to be in u freezer all the time just for in case ) 
• 4 chicken breast 
• 2 * 200g of fresh Salmon 
• 12 free range eggs 
• spelt bread or low GI bread 
• lettuce 
• onion 
• cucumber 
• orange juice 
• 1kg of carrot 
• kale 
• celery 
• lemons 
• Natural yogurt 
• low fat cheese 
• soya butter 
• oil olive ( extra virgin ) 

This product is always in my fridge . I also have my protein powder ... so it increase my protein each day ( chocolate flavour )

My today work out : 

• Worm out : 10 squads and jump , 10 minutes of kick boxing , 20 jump and jack .

• 80 squats with 20kg barbell , all legs mussels exercise on machines . 
•  Leg stretching 
• Running for 8.2 km 

My legs are burning but this feeling is amazing  :) I have to recommended Endomondo app for smartphones . Its awesome , Its tells You ech kilometres You don and times u make .

So this is my plan for coming  week ;)  I gonna let u now how its going . Try to updating  my blog everyday :) 

*But the way , my pumpkin pie project was success . Was yummy but a bit too sweet ;)