Thursday 15th January 2015
B 8:30am Pullman Hotel Buffet: Bircher muesli w/ Greek yogurt, fruit (half a kiwi fruit, 3 strawberries, pineapple and rockmelon), a piece of rye toast w/ smoked salmon and two cups of Earl Grey tea w/ skim milk.
L 1pm a plum and salad (lettuce, tomatoes, capsicum, cucumber and avocado).

4:20pm FF
8mins elliptical.
Abs circuit x 3:
- 8 grasshoppers
- 10 burpees
- 1st set 40s plank, 2nd & 3rd sets 30s
- 40 bicycle crunches
- 30 Russian twists.
Hamstring curl 10kg 8, 15kg 3 x 6.
Squats superset w/ overhead BB press:
- squats warm up 20kg BB 8
- squats 35kg BB 2x 8, 20kg BB press 2 x 10
- squats 30kg BB 10, 20kg BB press 10.
Deadlifts 30kg BB 3 x 10.
Assisted chin blue band 2 x 8, 6.
KB circuit x 3:
- 5 push ups
- 5 rows each side 12kg
- 10 squat & press 10kg
- 10 KB swings 10kg.
Stretching and foam rolling. 

    6:15pm a Quest bar (cookies & cream).
D 7:30pm dad's crumbed lamb loin chops (2) w/ salad (lettuce, cucumber, capsicum, tomatoes and avocado). A kiwi fruit and a cup of Earl Grey w/ skim milk.


Friday 16th January 2015
B 6:30am two weet-bix w/ 200ml skim milk and a banana.
    9:15am 25g almonds, a Quest bar (chocolate chip cookie dough) and a cup of English B'fast tea w/ lite milk.

12:30pm FF
20mins elliptical.
Squats, skipping, lunges, 2km row, step up to backwards lunge, TRX plank crunch. 

L 2:30pm leftover pork soup and salad (cucumber, lettuce, capsicum, tomatoes). A mango, cherries (15) and a cup of Earl Grey w/ skim milk.
    6pm 20g Carman's Fruit Free Muesli w/ 100ml skim milk, 90g Black Swan Greek Breakfast Yogurt and 25g Old Gold 45% dark chocolate.
D 8:30pm leftover Heinum chicken (1 wing) w/ white rice and Malaysian curry sauce. Steamed veggies (broccoli, carrots and zucchini) and paw paw.


Saturday 17th January 2015
B 6:30am two weet-bix w/ 200ml skim milk and two bananas.
    9:30am 25g almonds, a Goodness Superfoods cereal bar and a cup of English B'fast tea w/ skim milk.
L 12:30pm leftover crumbed lamb loin chops (1) w/ salad (lettuce, tomatoes, cucumber and capsicum). 90g Black Swan Greek Breakfast Yogurt, cherries (12) and 25g Old Gold 45% dark chocolate.
    2:30pm grapes and a piece of multigrain toast w/ peanut butter.
    7pm 27g Nature's Way choc protein w/ water.
D 8pm homemade hokkein noodle stir-fry (beef, snow peas, broccoli, capsicum, carrots).
    9pm a cup of Earl Grey w/ skim milk, 25g Old Gold 45% dark chocolate, a kiwi fruit and 90g Black Swan Greek Breakfast Yogurt.