Chris's Fitness Dashboard — 15

📊 Weight Progress — Four-Week View

Metric	23 May	31 May	7 Jun	14 Jun	Δ trend
Weight	112.2 kg	111.7 kg	111.9 kg	113.2 kg	↑ +1.3 kg · BBQ water weight
Body Fat %	29.0%	28.8%	29.0%	29.4%	↑ transient spike
Muscle Mass	75.6 kg	75.4 kg	75.4 kg	75.79 kg	↑ best this year ✓
Visceral Fat	14	14	14	14	flat (key signal — unchanged)
BMR	2,285	2,278	2,281	2,298	stable
Metabolic Age	40	40	40	40	flat

The BBQ number explained. That 1.3 kg jump is almost entirely glycogen reloading and water retention. When you eat a big carb-heavy meal with alcohol, your muscles and liver soak up glycogen (stored with 3–4× its weight in water) and your body holds on to extra fluid. The actual fat you could have gained from one BBQ is around 100–150 g — you'd need to eat 7,700 extra kcal to put on 1 kg of fat. The scale doesn't know the difference; your body composition does.

The signals that actually matter: muscle at 75.79 kg is the highest number we've recorded — protein is working. Visceral fat is still 14, unchanged — the important metabolic indicator hasn't moved. Get back on the plan today and the scale will be back to the 111–112 range by Wednesday or Thursday. One social event does not set back weeks of hard work.

Scale Snapshot — 14 June 2026, 09:24 (post-BBQ · weight will settle)

Body Weight 113.2 kg Post-BBQ reading at 09:24. Almost all of the +1.3 kg vs 7 June is food volume, glycogen and water. Expect 111–112 kg by midweek once you're back on the plan.

BMI 32.0 Population metric — skewed by your 75 kg of muscle. Body fat % and visceral fat are the signals that matter.

Body Fat % 29.4% Up 0.4% on 7 June — a transient post-BBQ spike from food volume and hydration shift. Not a real fat gain. Target zone 18–20%.

Visceral Fat Rating 14 Still 14 — unchanged from every prior reading. This is the real metabolic indicator, and it hasn't moved. Consistency wins.

Subcutaneous Fat 25.2% Up slightly — expect this to settle back to ~24.8% once the food weight clears.

Skeletal Muscle % 45.5% Holding well. The percentage looks slightly lower because the overall body weight is up — the absolute mass is what matters.

Total Muscle Mass 75.79 kg ✓ The best reading this year — up 0.38 kg on 7 June. Protein is working. This number shows the lean foundation is strong.

Fat-Free Body Weight 79.86 kg Up 0.40 kg on 7 June — largely food and glycogen. The "lean" base remains healthy.

Body Water 50.9% Slightly lower than last week (51.2%) — a sign of mild post-alcohol dehydration. Push 3+ L of water today and through the week.

Bone Mass 3.99 kg Normal. Vitamin D + protein + loaded lifting keep this strong.

Protein 16.0% Body protein % — stable. Daily shakes + whole-food protein supporting this.

BMR 2,298 kcal Calories at complete rest. With full training, TDEE is nearer ~3,200. Eating 2,700 = ~500 kcal deficit — the sweet spot for fat loss without starving the muscle.

Metabolic Age 40 Driven by visceral fat — will tick down as that drops.

🌤️ Week Weather — Newton Abbot Met Office / TheWeatherOutlook · issued 13 Jun

MON 15

☀️

19° / 12°

<1 mm

9 mph

TUE 16

🌤️

19° / 14°

dry

9 mph

WED 17

🌬️

20° / 15°

dry

19 mph · gust 31

THU 18

☀️

21° / 14°

dry

11 mph

FRI 19

☀️

21° / 13°

<1 mm

12 mph

SAT 20

☀️

17° / 11°

0 mm

4 mph

SUN 21

🌧️

16° / 12°

~9 mm

10 mph · gust 26

Warm, dry and genuinely summery Monday through Saturday — peaking at 21°C Thursday and Friday. Saturday is glorious and still (4 mph). The catch: Sunday — the solstice — turns wet (~9 mm), so the outdoor Dartmoor ride stays indoors as Zwift Zone 2. Wednesday is blustery (gusts ~31 mph) but the HIIT is indoors anyway.

🎯 This Week's Focus

PRIORITY #1

Flush out the BBQ 💧

3 L of water daily, hit every meal on the plan, train Monday. The scale will come down naturally by Wednesday — no need to over-restrict or panic. Just return to the routine.

TRAINING

Full rhythm, warm week 💪

Two gym days (Push + Pull), Zwift HIIT, a home full-body session and football Monday. Warm weather all week — hydrate well through every session.

NUTRITION

All-new recipes this week 🥗

Everything from Tesco — shakshuka, king prawn noodles, bulgogi beef, jackfruit tacos, turkey escalope, smoked salmon on rye, vegan paella and a bibimbap bowl. Fresh dishes, same macro targets.

SUNDAY

Wet solstice — ride indoors 🌧️

~9 mm of rain Sunday, so the Dartmoor ride becomes a Zwift Zone 2 session — same aerobic benefit. Then batch-cook a spiced red lentil soup for the wife's travel-week lunches.

Daily Plan — Activity & Meals

Monday · 15 June

🏋️ Gym Push + ⚽ Indoor football 8:30–9:30 pm · Wife home · Vegan all day for 2 · Warm & dry · 19°C

🏋️ PUSH + ⚽

Open the week strong. Gym Push session (chest, shoulders, triceps) then indoor football 8:30–9:30 pm. Dry and 19°C — perfect. The BBQ reading this morning doesn't change anything: train normally, eat the plan, drink plenty of water. The scale will sort itself out.

🏋️ Gym Push — chest / shoulders / triceps · ~50 min

Exercise	Sets × Reps	Form notes
Barbell Bench Press	4 × 6–8	Shoulder blades pinned back, bar to mid-chest, drive through the floor. Add 2.5 kg if last week felt easy
Incline DB Press	3 × 8–10	DB = dumbbell. Bench at ~30°. Hits the upper chest — control the bells down, don't clank
Standing Overhead Press (OHP)	3 × 8–10	OHP = overhead press. Brace the core, press bar/DBs overhead, no leaning back to cheat
Cable / Machine Fly	3 × 12	Slight elbow bend, squeeze at the middle. The stretch is where the growth happens
DB Lateral Raise	3 × 12–15	Lift to shoulder height, lead with the elbows, pour-the-jug at the top. Shoulder width
Dips (Swedish ladder)	3 × AMRAP	AMRAP = as many reps as possible. Lean forward for chest, upright for triceps
Triceps Rope Pushdown	3 × 12–15	Elbows glued to sides, spread the rope at the bottom. Triceps burnout to finish

⚽ Indoor Football — 8:30–9:30 pm

Warm-up before kick-off	8–10 min	Light jog, leg swings, a few strides + changes of direction. Don't go in cold after sitting all evening
5-a-side	60 min	Your weekly conditioning + sprint work in disguise. ~600–700 kcal. Keep hydrating — warm evening

🥗 Monday Meals — vegan · cooking for 2 · ~2,830 kcal / ~198 g protein

Breakfast
~08:00

[For 2 · vegan] Vegan shakshuka — silken tofu "eggs" poached in a rich spiced tomato & pepper sauce, served with crusty sourdough. A proper Sunday-to-Monday reset.

Method (serves 2 · Chris ~60% / Wife ~40%)

Total ingredients: 1 tin chopped tomatoes, 1 tin whole cherry tomatoes, 2 red peppers (diced), 1 onion (diced), 3 garlic cloves, 1 tsp smoked paprika, 1 tsp cumin, ½ tsp ground coriander, ½ tsp chilli flakes, 300 g silken tofu, 100 g spinach, 4 thick slices sourdough, 1 tbsp olive oil, fresh parsley or coriander, salt + pepper.

Fry onion + peppers in oil 6 min. Add garlic + all spices 1 min until fragrant.
Add both tins tomatoes. Simmer 10 min until thick. Season well.
Make 4 wells in the sauce. Spoon large scoops of silken tofu into each — don't stir. Cover + simmer 5–6 min until tofu is warmed through.
Stir in spinach to wilt 1 min. Toast sourdough. Serve with herbs + olive oil drizzle. Chris ~60%.

Your portion macros (Chris)

~580 kcal · 42 g protein · 58 g carbs · 18 g fat

~580 kcal
~42 g prot

Lunch
~13:00

[For 2 · vegan] Bang bang cauliflower & edamame sushi rice bowl — crispy roasted cauliflower, edamame, sushi rice, cucumber, spring onion & a peanut-sriracha bang bang sauce.

Method (serves 2 · Chris ~60% / Wife ~40%)

Total ingredients: 1 large cauliflower (florets), 200 g frozen edamame, 200 g sushi rice (dry), 1 cucumber (diced), 2 spring onions; coating: 2 tbsp soy/tamari, 1 tbsp cornstarch, 1 tsp sesame oil, 1 tsp smoked paprika; Bang bang sauce: 3 tbsp peanut butter, 2 tbsp sriracha, 1 tbsp soy, 1 tbsp rice vinegar, 1 tbsp maple, splash water; sesame seeds, 2 limes.

Toss cauliflower in soy + cornstarch + sesame oil + paprika. Roast at 200°C for 25 min until golden and crispy at the edges.
Cook rice per packet. Boil edamame from frozen 4 min. Drain.
Whisk bang bang sauce — add warm water to loosen. Build bowls: rice, edamame, crispy cauliflower, cucumber, spring onions. Drizzle sauce, sesame seeds, lime. Chris ~60%.

Your portion macros (Chris)

~680 kcal · 35 g protein · 82 g carbs · 28 g fat

~680 kcal
~35 g prot

Shake
~16:30 Afternoon shake: 40 g pea protein + 350 ml oat milk + 1 banana. Pre-loads protein and carbs before the double session — bigger portion today. ~380 kcal
~38 g prot

Pre-football
~19:45 Quick fuel before kick-off: 2 medjool dates + ½ banana + a handful of rice cakes. Fast carbs so you've got legs for the second half. ~250 kcal
~9 g prot

Dinner
~22:00
post-football

[For 2 · vegan] Smoky harissa butter bean stew with bulgur & wilted spinach — rich, satisfying, a quick 20-min cook after football.

Method (serves 2 · Chris ~60% / Wife ~40%). Prep the leeks before football so it's a 20-min cook when you're back.

Total ingredients: 2 tins butter beans (drained), 1 tin chopped tomatoes, 1 large leek (sliced), 2 garlic cloves, 1½ tbsp rose harissa paste (Tesco stocks Belazu or own brand), 1 tsp smoked paprika, 120 g bulgur wheat (dry), 100 g spinach, 1 lemon, 2 tbsp olive oil, 400 ml veg stock, fresh parsley, salt + pepper.

Cook bulgur: pour 240 ml boiling water over, cover 10 min, fluff.
Fry leek in olive oil 6 min until soft. Add garlic + harissa + paprika 1 min.
Add butter beans + tomatoes + splash of stock. Simmer 10 min. Stir in spinach to wilt. Lemon squeeze. Season.
Serve stew over bulgur, parsley + extra olive oil drizzle. Chris ~60%.

Your portion macros (Chris)

~650 kcal · 42 g protein · 88 g carbs · 18 g fat

~650 kcal
~42 g prot

Eve shake
~22:45 Night cap: 30 g pea protein + 250 ml oat milk. Overnight muscle repair after a heavy training day. ~290 kcal
~32 g prot

Day total (Chris): ~2,830 kcal · ~198 g protein — flexed up for the gym + football double

Tuesday · 16 June

🏠 Home Pull · Wife away · Solo · Meat lunch OK · Vegan dinner · Warm & dry · 19°C

🏠 HOME PULL

Home Pull day — back and biceps on the Swedish ladder, adjustable dumbbells, stretch bands and a kettlebell finisher. Wife's away from today: meat is fine at lunch, dinner stays vegan. By now the BBQ bloat is already starting to clear.

🏠 Home Pull — back / biceps · ~45 min

Exercise	Sets × Reps	Form notes
Pull-ups (Swedish ladder)	4 × AMRAP	AMRAP = as many reps as possible. Full hang to chin over bar. Band assist if needed
Single-arm DB Row	3 × 8–10 / side	DB = dumbbell. Hand on bench, flat back, drive elbow to hip, squeeze the lat
Band Lat Pulldown	3 × 12	Anchor band overhead, pull to collarbone, control the return. Mimics the cable machine
DB Romanian Deadlift (RDL)	3 × 10	RDL = Romanian deadlift. Soft knees, hinge at the hips, DBs slide down the thighs, feel the hamstrings
DB Hammer Curl	3 × 10–12	Neutral grip (palms facing in). Hits biceps + forearm. No swinging
Band Face Pull	3 × 15	Pull band to your face, elbows high. Bulletproofs the rear delts & posture
Kettlebell Swing	3 × 15	Explosive hip snap, not a squat. Posterior-chain finisher + heart-rate spike

🥗 Tuesday Meals — solo · meat lunch · vegan dinner · ~2,760 kcal / ~207 g protein

Breakfast
~07:30 [Solo] Protein overnight oats with raspberry & almond butter — prep tonight, grab tomorrow. Creamy, high-protein, no cooking. ~600 kcal
~42 g prot

Lunch
~13:00
[Solo · fish]

[Solo · Fish] King prawn stir-fry with egg noodles, baby corn & sugar snap peas in a ginger-lime sauce — 58 g protein in one pan.

Method (Chris solo · 1 portion)

Ingredients: 200 g raw king prawns (Tesco, fresh or frozen-thawed, shell off), 200 g medium egg noodles, 100 g baby corn, 100 g sugar snap peas, 1 red pepper (strips), 2 garlic cloves (grated), 1 thumb ginger (grated), 2 tbsp soy/tamari, 1 tbsp oyster sauce (or extra soy), 1 tsp sesame oil, 1 lime, 1 tbsp veg oil, 2 spring onions, red chilli (optional).

Cook noodles per packet, drain. Pat prawns dry.
Very hot wok with oil. Stir-fry prawns 2–3 min until pink + just curled. Set aside.
Stir-fry baby corn + sugar snaps + pepper 3 min. Add garlic + ginger 1 min.
Return prawns + noodles. Add soy + oyster sauce + sesame oil + lime juice. Toss 1 min. Spring onions + chilli.

Macros

~720 kcal · 58 g protein · 78 g carbs · 22 g fat

~720 kcal
~58 g prot

Shake
~16:00 Afternoon shake: 35 g pea protein + 350 ml oat milk + 1 banana. ~350 kcal
~35 g prot

Dinner
~19:00

[Solo · vegan] Aubergine & chickpea harissa stew with couscous — smoky North African flavours, filling enough to keep you from the cupboards all evening.

Method (Chris solo · 1 big portion)

Ingredients: 1 large aubergine (cubed), 1 tin chickpeas (drained), ½ tin chopped tomatoes, 1 onion, 2 garlic cloves, 1 tbsp rose harissa paste, 1 tsp cumin, ½ tsp cinnamon, 75 g couscous (dry), 1 tbsp olive oil, 200 ml veg stock, fresh coriander, lemon.

Salt aubergine cubes for 10 min, pat dry. Pan-fry in oil 6 min until golden — or roast at 200°C for 20 min.
Fry onion 5 min, add garlic + harissa + spices 1 min. Add tomatoes + chickpeas + stock. Simmer 12 min.
Add aubergine, simmer 5 more min. Pour boiling water over couscous (cover by 1 cm), cover 5 min, fluff. Coriander + lemon.

Macros

~640 kcal · 28 g protein · 96 g carbs · 18 g fat

~640 kcal
~28 g prot

Snack
~21:00 200 g soya yoghurt + 20 g mixed nuts. Casein-like soy protein + healthy fats to round the day off. ~160 kcal
~12 g prot

Eve shake
~22:00 Night cap: 30 g pea protein + 250 ml oat milk. ~290 kcal
~32 g prot

Day total (Chris): ~2,760 kcal · ~207 g protein

Wednesday · 17 June

🚴 Zwift HIIT · Wife away · Solo · Meat lunch OK · Vegan dinner · Dry but windy (gusts ~31 mph)

🚴 ZWIFT HIIT

Indoor HIIT (high-intensity interval training) on the Zwift smart trainer — short, savage, done in ~40 min. Blustery outside today (gusts ~31 mph), so being indoors is perfect. The BBQ weight is already clearing. This is your weekly cardio gut-punch: torches calories, lifts your VO₂max (the ceiling on how much oxygen you can use), barely dents recovery.

🚴 Zwift HIIT — smart trainer · ~40 min

Phase	Duration	Notes
Warm-up	10 min	Spin easy, build to a sweat. Open the legs up before the hard efforts
VO₂max intervals	6 × 1 min	Zone 5 (~110% FTP) — FTP = functional threshold power, the watts you can hold for an hour. 90 s easy spin between each
Sprints	4 × 30 s	All-out, out of the saddle. 90 s recovery between. Empties the tank
Cool-down	10 min	Easy spin until the heart rate settles. Don't skip — clears the legs

🤸 Bosu Core Finisher — optional · ~8 min

Bosu plank	3 × 45 s	Forearms on the dome, brace hard. The wobble fires the deep core
Dead bug	3 × 10 / side	Lower back glued to the floor, opposite arm + leg extend slow
Bosu mountain climbers	3 × 20	Hands on the dome, drive knees fast. Core + extra cardio sting

🥗 Wednesday Meals — solo · meat lunch · vegan dinner · ~2,730 kcal / ~201 g protein

Breakfast
~07:30 [Solo] Protein overnight oats or tofu scramble on sourdough. Carbs + protein to fuel the HIIT — aim the macros below. ~600 kcal
~44 g prot

Lunch
~13:00
[Solo · meat]

[Solo · Meat] Korean-inspired beef bulgogi stir-fry with jasmine rice & spring greens — sweet, savoury, caramelised. A proper weekday upgrade.

Method (Chris solo · 1 portion)

Ingredients: 200 g beef stir-fry strips (Tesco), 150 g jasmine rice (dry), 100 g spring greens or pak choi (shredded), 1 red onion (sliced); Marinade: 2 tbsp soy/tamari, 1 tbsp sesame oil, 1 tbsp rice wine vinegar, 1 tbsp maple syrup/honey, 2 garlic cloves (grated), 1 thumb ginger (grated); sesame seeds, spring onions, chilli flakes.

Marinate beef strips in soy + sesame oil + vinegar + maple + garlic + ginger for 15 min (or overnight in the fridge).
Cook rice. Hot pan or wok — stir-fry beef strips in batches over high heat 2 min each side until caramelised. Set aside.
Fry red onion 3 min, add spring greens 2 min. Return beef + any leftover marinade, toss together.
Serve over rice, scatter sesame seeds + spring onions + chilli.

Macros

~700 kcal · 52 g protein · 68 g carbs · 26 g fat

~700 kcal
~52 g prot

Shake
~16:00 Afternoon shake: 35 g pea protein + 350 ml oat milk + 1 banana. Doubles as post-HIIT refuel. ~350 kcal
~35 g prot

Dinner
~19:00

[Solo · vegan] Smoky jackfruit & black bean tacos with mango salsa — shredded jackfruit from Tesco, spiced + caramelised, piled into corn tortillas.

Method (Chris solo · 6 tacos)

Ingredients: 1 tin young green jackfruit in water/brine (NOT syrup — Tesco World Foods aisle), 1 tin black beans (drained), 2 tsp smoked paprika, 1 tsp cumin, 1 tsp chilli powder, 1 tbsp soy sauce, 1 tbsp tomato purée, 6 small corn or flour tortillas, 1 avocado; Mango salsa: ½ mango (diced) or 2 tbsp tinned mango, ¼ red onion (finely diced), small bunch coriander, 1 lime; 1 tbsp veg oil.

Drain + rinse jackfruit. Use two forks to pull into shreds. Mix with paprika + cumin + chilli + soy + purée + splash of water.
Pan-fry shredded jackfruit in oil over medium-high heat 8–10 min, stirring occasionally, until the edges are caramelised and slightly crispy. Add black beans, warm 3 min.
Mango salsa: mix diced mango + red onion + coriander + lime juice + pinch chilli.
Warm tortillas (dry pan 30 s each side). Fill with jackfruit/bean mix + salsa + sliced avocado + extra lime.

Macros

~640 kcal · 28 g protein · 92 g carbs · 20 g fat

~640 kcal
~28 g prot

Snack
~21:00 150 g roasted edamame or a handful of roasted chickpeas. Crunchy protein top-up in front of the TV. ~150 kcal
~10 g prot

Eve shake
~22:00 Night cap: 30 g pea protein + 250 ml oat milk. ~290 kcal
~32 g prot

Day total (Chris): ~2,730 kcal · ~201 g protein

Thursday · 18 June

🏋️ Gym Pull · Wife away · Solo · Meat lunch OK · Vegan dinner · Warmest day (21°C)

🏋️ GYM PULL

Second gym day — heavy Pull (back, biceps, posterior chain), built around a deadlift. The big strength stimulus of the week. Hottest day at 21°C — bring extra water and drink it.

🏋️ Gym Pull — back / biceps · ~50 min

Exercise	Sets × Reps	Form notes
Deadlift	3 × 5	Bar over mid-foot, flat back, push the floor away. The week's heaviest lift — warm up thoroughly
Lat Pulldown	3 × 8–10	Wide grip, pull to upper chest, lead with the elbows. Don't lean back to cheat it
Seated Cable Row	3 × 10	Chest up, squeeze shoulder blades together, controlled return. Mid-back thickness
DB Shrug	3 × 12	DB = dumbbell. Straight up to the ears, hold 1 s at the top. Traps
EZ-bar Curl	3 × 10	EZ-bar = the zig-zag curl bar, easier on the wrists. Elbows still, no swing
Rear Delt Fly	3 × 15	Light DBs, hinge forward, lift wide. Balances all the pressing from Monday
Hanging Leg Raise	3 × 12	Hang from the bar, raise legs to 90°, no swinging. Lower-ab finisher

🥗 Thursday Meals — solo · meat lunch · vegan dinner · ~2,750 kcal / ~211 g protein

Breakfast
~07:30 [Solo] Protein overnight oats or tofu scramble. Carbs + protein to fuel the deadlift session. ~600 kcal
~44 g prot

Lunch
~13:00
[Solo · meat]

[Solo · Meat] Turkey escalope with roasted Mediterranean veg & pearl couscous — quick to make, high protein, feels like a proper restaurant lunch.

Method (Chris solo · 1 portion)

Ingredients: 1–2 turkey escalopes (~220 g, Tesco), 75 g pearl/giant couscous (dry), 1 courgette (chunks), 1 red pepper (chunks), 100 g cherry tomatoes, ½ aubergine (chunks), 1 tbsp olive oil, 1 tsp dried oregano, 1 tsp smoked paprika, 1 garlic clove (grated), 1 lemon, fresh basil or parsley, salt + pepper.

Roast veg (courgette, pepper, aubergine, cherry tomatoes) at 200°C with oil + oregano + garlic + seasoning for 20–25 min.
Cook pearl couscous per packet (usually 8–10 min). Drain.
Season turkey escalopes with paprika + salt + pepper. Pan-fry in a little oil 3–4 min per side until golden and cooked through. Rest 2 min.
Toss pearl couscous through the roast veg. Slice turkey. Lemon + fresh basil.

Macros

~700 kcal · 52 g protein · 64 g carbs · 24 g fat

~700 kcal
~52 g prot

Shake
~16:00 Post-gym shake: 35 g pea protein + 350 ml oat milk + 1 banana. Get it in within 45 min of the last set. ~350 kcal
~35 g prot

Dinner
~19:00

[Solo · vegan] Puy lentil & mushroom stroganoff with basmati rice — earthy, creamy and warming. A proper plant-based comfort dinner after the deadlifts.

Method (Chris solo · 1 big portion)

Ingredients: 100 g puy or green lentils (dry), 250 g mixed mushrooms (chestnut + portobello, sliced), 1 onion, 2 garlic cloves, 1 tbsp Dijon mustard, 1 tsp smoked paprika, 1 tsp dried thyme, 150 ml oat cooking cream (Oatly Cooking or Tesco own plant cream), 200 ml veg stock, 90 g basmati rice (dry), 2 tbsp olive oil, fresh parsley, salt + pepper.

Cook lentils in plenty of salted water or stock for 20–25 min until just tender. Drain.
Fry onion in oil 5 min. Add mushrooms + garlic — cook 8 min over medium-high heat until deep golden and all moisture has evaporated.
Add paprika + thyme + mustard 1 min. Pour in oat cream + stock. Simmer 3–4 min until slightly thickened. Season.
Stir in cooked lentils. Cook rice. Serve over rice with fresh parsley.

Macros

~660 kcal · 38 g protein · 78 g carbs · 24 g fat

~660 kcal
~38 g prot

Snack
~21:00 150 g soya yoghurt + 1 tbsp mixed seeds. Extra protein after the heaviest lifting day of the week. ~150 kcal
~10 g prot

Eve shake
~22:00 Night cap: 30 g pea protein + 250 ml oat milk. ~290 kcal
~32 g prot

Day total (Chris): ~2,750 kcal · ~211 g protein — highest protein day, heaviest lift day

Friday · 19 June

🔄 Active Recovery + Spin · Wife away · Solo · Meat lunch OK · Vegan dinner · Beautiful (21°C, dry)

🔄 RECOVERY + SPIN

Active recovery — flush the legs and loosen off after four hard days, but keep moving. An easy Zone 2 spin (conversational pace), then a proper mobility + foam-roll block. 21°C and barely any wind — a lovely way to end a strong training week.

🔄 Active Recovery + Spin · ~65 min total

Block	Duration	Notes
Spin bike — Zone 2	40 min	Zone 2 = easy, can hold a conversation, ~65% max HR. Light gear, smooth cadence. Flushes the legs
Mobility flow	15 min	Hip 90/90, world's-greatest-stretch, cat-cow, thoracic (T-spine) rotations. Open up hips + upper back
Foam roll	10 min	Quads, calves, glutes, lats. Slow, pause on the sore spots. Helps tomorrow's session feel fresh

🥗 Friday Meals — solo · meat lunch · vegan dinner · ~2,680 kcal / ~193 g protein

Breakfast
~07:30 [Solo] Protein overnight oats or tofu scramble. Lighter recovery day — keep breakfast solid to anchor the protein for the day. ~580 kcal
~42 g prot

Lunch
~13:00
[Solo · fish]

[Solo · Fish] Smoked salmon & cream cheese open sandwiches on dark rye with capers, dill & avocado — elegant, effortless and packed with omega-3.

Method (Chris solo · 1 portion · ready in 5 min)

Ingredients: 150 g smoked salmon (Tesco Finest or own brand), 80 g full-fat cream cheese, 4 slices dark rye bread (Tesco bakery or packaged rye), 1 avocado (sliced), 1 cucumber (sliced), 1 tbsp capers, small bunch fresh dill, 1 lemon, black pepper.

Lay rye slices on a board. Spread each generously with cream cheese.
Layer cucumber, then smoked salmon, then avocado slices on top.
Scatter capers, fresh dill, a squeeze of lemon and black pepper. Serve immediately — or box for a desk lunch (keep 4 h in the fridge).

Macros

~640 kcal · 48 g protein · 40 g carbs · 34 g fat

~640 kcal
~48 g prot

Shake
~16:00 Afternoon shake: 35 g pea protein + 350 ml oat milk + 1 banana. ~350 kcal
~35 g prot

Dinner
~19:00

[Solo · vegan] Bang bang tofu pasta — spaghetti tossed in a peanut-sriracha sauce with crispy tofu & edamame. The tastiest 20-minute vegan dinner of the week.

Method (Chris solo · 1 big portion)

Ingredients: 100 g spaghetti or linguine, 200 g firm tofu (pressed, cubed), 80 g frozen edamame (boiled 4 min) or a big handful of spinach, 1 tsp sesame oil; Bang bang sauce: 2 tbsp peanut butter, 1 tbsp soy/tamari, 1 tbsp sriracha, 1 tsp rice vinegar, 1 garlic clove (grated), splash of pasta water; spring onions, sesame seeds, lime.

Cook spaghetti al dente, save ¾ cup pasta water before draining.
Pan-fry tofu cubes in sesame oil over medium-high heat 6–8 min, turning, until golden and crispy all over.
Whisk sauce: peanut butter + soy + sriracha + vinegar + garlic. Loosen with warm pasta water until pourable.
Toss pasta through the sauce in the pan with edamame/spinach + crispy tofu. Spring onions + sesame seeds + a lime squeeze.

Macros

~640 kcal · 28 g protein · 72 g carbs · 28 g fat

~640 kcal
~28 g prot

Snack
~21:00 1 apple + 25 g dark chocolate, or a small handful of nuts. Recovery day treat — you've absolutely earned it this week. ~180 kcal
~8 g prot

Eve shake
~22:00 Night cap: 30 g pea protein + 250 ml oat milk. ~290 kcal
~32 g prot

Day total (Chris): ~2,680 kcal · ~193 g protein — slightly lighter, it's a recovery day

Saturday · 20 June

🏠 Home Full-Body · Wife home · Vegan all day for 2 · Glorious & still (4 mph, 17°C)

🏠 FULL-BODY

A home full-body circuit — kettlebells, dumbbells, the Bosu, the decline bench and bands. Possibly the best day of the week: 17°C, dry, and barely a breath of wind. Take the whole session to the garden. By today the BBQ weight will be gone and the scale is back where it belongs.

🏠 Home Full-Body — garden circuit or straight sets · ~45 min

Exercise	Sets × Reps	Form notes
Kettlebell Goblet Squat	4 × 10	Hold the KB at your chest, sit between the knees, drive up through the heels. Legs
DB Decline Press	3 × 10	DB = dumbbell, on the decline bench. Hits the lower chest — control the bells down
KB Single-leg RDL	3 × 8 / side	RDL = Romanian deadlift. Hinge on one leg, KB lowers to shin, back flat. Balance + hamstrings
Renegade Row	3 × 8 / side	Press-up position on the DBs, row one to the hip, hips dead level. Back + core
KB Clean & Press	3 × 8 / side	Clean the bell to the shoulder, press overhead. Full-body power move
Bosu Push-up	3 × 12	Hands on the Bosu dome. The wobble recruits more chest + core stabilisers
KB Farmer Carry	3 × 40 m	Heavy KB each hand, walk tall, brace the core. Grip, traps + conditioning finisher

🥗 Saturday Meals — vegan all day · cooking for 2 · ~2,770 kcal / ~192 g protein

Breakfast
~08:30

[For 2 · vegan] Coconut chia pudding with mango & toasted coconut — made tonight, ready tomorrow morning. Rich, tropical, protein-loaded.

Method (serves 2 · make Friday night, eat Saturday morning)

Total ingredients (×2 jars): 80 g chia seeds, 1 tin (400 ml) light coconut milk, 200 ml oat milk, 60 g protein powder (vanilla or unflavoured), 2 tbsp maple syrup; Topping: 1 mango (sliced) or ½ tin mango in juice, 4 tbsp coconut flakes (toast in a dry pan 2 min until golden), 2 limes.

Whisk chia seeds + coconut milk + oat milk + protein + maple syrup together. Divide between 2 jars or bowls.
Stir again after 20–30 min to prevent clumping. Lid on, into the fridge overnight.
In the morning: top each with sliced mango, toasted coconut flakes and a grating of lime zest. Chris takes the bigger jar.

Your portion macros (Chris)

~600 kcal · 40 g protein · 58 g carbs · 28 g fat

~600 kcal
~40 g prot

Lunch
~13:00

[For 2 · vegan] Vietnamese-style lettuce wraps with crispy tofu & peanut dipping sauce — fresh, interactive and great for a sunny Saturday.

Method (serves 2 · Chris ~60% / Wife ~40%)

Total ingredients: 2 × 280 g blocks firm tofu (pressed, sliced into planks), 2 tbsp soy/tamari, 1 tsp sesame oil, 1 tbsp cornstarch; 1 large iceberg or butter lettuce (leaves separated); 100 g rice noodles (softened in boiling water, rinsed cold); 1 carrot (julienned), ½ cucumber (long strips), 100 g beansprouts, fresh mint + coriander; Peanut sauce: 3 tbsp peanut butter, 2 tbsp soy, 1 tbsp rice vinegar, 1 tbsp maple, 1 garlic clove (grated), warm water to loosen; sesame seeds, lime.

Toss tofu slices in soy + sesame oil + cornstarch. Pan-fry each side 3–4 min until deeply golden and crispy. Cut into strips.
Soften noodles in boiling water 3–4 min, drain, rinse cold.
Whisk peanut sauce, thin with warm water until it just coats a spoon.
Lay everything out: lettuce leaves, noodles, tofu, veg, herbs. Everyone fills their own wraps and dips. Chris ~60% of the tofu.

Your portion macros (Chris)

~680 kcal · 38 g protein · 64 g carbs · 32 g fat

~680 kcal
~38 g prot

Shake
~16:00 Post-workout shake: 35 g pea protein + 350 ml oat milk + 1 banana + 1 tbsp almond butter. Bumped up to lift the day's vegan protein. ~380 kcal
~36 g prot

Dinner
~19:00

[For 2 · vegan] Vegan saffron & chickpea paella — crispy socarrat base, artichoke hearts, peas, smoked paprika, the full Spanish experience. A Saturday centrepiece.

Method (serves 2 · Chris ~60% / Wife ~40%) · use a wide, shallow pan

Total ingredients: 200 g paella rice (Tesco), 2 tins chickpeas (drained), 1 tin artichoke hearts (drained, quartered), 2 red peppers (strips), 1 onion, 3 garlic cloves, 1 tin chopped tomatoes, large pinch saffron threads, 1 litre hot veg stock, 1 tsp smoked paprika, 100 g frozen peas, 2 tbsp olive oil, lemon, fresh parsley, salt + pepper.

Steep saffron in 2 tbsp warm stock for 5 min. Fry onion + peppers in oil in a large wide pan 6 min. Add garlic + paprika 1 min.
Stir in rice, toast 1 min. Add tomatoes + saffron stock, then pour over the hot stock. Stir once to level — then do not stir again (this creates the toasted socarrat crust on the bottom).
Simmer 18–20 min until the rice is just tender and most liquid absorbed. Add chickpeas, artichoke hearts + peas for the last 5 min, nestle them in gently.
Rest 5 min off the heat. Serve with lemon wedges + parsley. Chris ~60%.

Your portion macros (Chris)

~680 kcal · 32 g protein · 92 g carbs · 18 g fat

~680 kcal
~32 g prot

Snack
~21:00 150 g boiled edamame, sea salt. Quick 11 g plant-protein hit while the wife's home. ~130 kcal
~12 g prot

Eve shake
~22:00 Night cap: 32 g pea protein + 250 ml oat milk. A touch bigger to land the day's vegan protein near 190 g. ~300 kcal
~34 g prot

Day total (Chris): ~2,770 kcal · ~192 g protein — fully vegan, protein leans on soy + shakes

Sunday · 21 June · Summer Solstice · longest day

🚴 Zwift Zone 2 (wet — outdoor ride cancelled) · Wife home · Vegan all day for 2 · Batch cook PM · 16°C, ~9 mm rain

🚴 ZWIFT Z2 · WET SOLSTICE

The solstice delivers rain — ~9 mm — so the outdoor Dartmoor ride moves indoors to a Zwift Zone 2 endurance session on the smart trainer. Same aerobic benefit, same sat around 65% max HR. Zone 2 is the real engine builder — keep it conversational, let the legs turn over, and fuel properly. Batch cook while it rains outside and you feel smug.

🚴 Zwift Zone 2 Endurance — smart trainer · ~75 min

Phase	Duration	Notes
Warm-up	10 min	Easy spin, build to Zone 2. Pick a flat Watopia route to keep the power steady
Zone 2 endurance	55 min	Zone 2 = conversational, ~65% max HR. Steady watts, high cadence (85–95 rpm). Fan on, towel ready
Cool-down	10 min	Easy spin until HR settles, then stretch calves, quads + hip flexors for 5–10 min

🥗 Sunday Meals — vegan all day · cooking for 2 · ~2,940 kcal / ~176 g protein (ride day)

Pre-ride
~08:30 [For 2 · vegan] Big porridge — 100 g oats + oat milk + 1 banana + 1 scoop protein powder + cinnamon + 1 tbsp maple. Slow-release carbs to fuel the turbo, eaten ~60–90 min before you spin. ~600 kcal
~35 g prot

On-ride
fuel 1 banana + 2 medjool dates across the session. Sip electrolytes — you sweat more on the turbo than on the road. ~200 kcal of fast carbs. ~200 kcal
~3 g prot

Post-ride
recovery Recovery shake: 40 g pea/rice protein + 300 ml oat milk + 1 banana + 1 tbsp almond butter. Inside 30 min of finishing. ~400 kcal
~40 g prot

Lunch
~14:00

[For 2 · vegan] Creamy white bean & butternut squash risotto — proper slow-stirred risotto with roasted squash, cannellini beans, nutritional yeast & fresh sage.

Method (serves 2 · Chris ~60% / Wife ~40%)

Total ingredients: 200 g arborio/risotto rice, 1 tin cannellini beans (drained), 400 g butternut squash (cubed), 1 onion, 2 garlic cloves, 1 litre hot veg stock (keep it simmering), 100 ml dry white wine or extra stock, 4 tbsp nutritional yeast, 1 tbsp olive oil, 1 tbsp vegan butter (Flora or Tesco plant butter), fresh sage (fry a few leaves in oil until crisp for topping), salt + pepper.

Roast squash at 200°C 20–25 min until golden. While risotto is happening, mash half lightly to stir in, keep rest as chunks.
Fry onion in olive oil 5 min, add garlic 1 min. Toast rice 1 min.
Add wine, stir until absorbed. Add hot stock one ladle at a time, stirring well each time, for 18–20 min until rice is just al dente (still has a slight bite).
Stir in beans, squash (both mashed + chunks), nooch, vegan butter. Season. Rest 2 min. Top with crispy sage. Chris ~60%.

Your portion macros (Chris)

~680 kcal · 28 g protein · 96 g carbs · 18 g fat

~680 kcal
~28 g prot

Snack
~17:00 150 g soya yoghurt + 1 tbsp mixed seeds. Mid-afternoon top-up on a ride day. ~150 kcal
~10 g prot

Dinner
~19:00

[For 2 · vegan] Korean-style tofu bibimbap with gochujang — rice bowl with sautéed veg arranged in sections, crispy tofu & a sticky-sweet-spicy sauce. A showstopper of a dinner.

Method (serves 2 · Chris ~60% / Wife ~40%)

Total ingredients: 2 × 280 g blocks firm tofu (pressed, sliced), 200 g jasmine rice (dry), 200 g spinach, 2 carrots (julienned), 200 g beansprouts, 1 tbsp + extra sesame oil, 2 tbsp soy/tamari, 2 spring onions, sesame seeds; Bibimbap sauce: 2 tbsp gochujang paste (Tesco World Foods aisle), 1 tbsp sesame oil, 1 tbsp maple, 1 tbsp rice vinegar, splash warm water.

Cook rice. Whisk bibimbap sauce, set aside.
Pan-fry tofu slices in 1 tbsp sesame oil + 1 tbsp soy 6–8 min until deeply golden, turning once. Cut into squares.
Quick-sauté each veg separately in a little sesame oil: spinach 1 min, carrots 2 min (with a splash of soy), beansprouts 2 min. Season each.
Build bowls: rice base, arrange spinach, carrots and beansprouts in separate sections. Place tofu in the centre. Drizzle over bibimbap sauce. Sesame seeds + spring onions. Chris ~60%.

Your portion macros (Chris)

~660 kcal · 28 g protein · 84 g carbs · 24 g fat

~660 kcal
~28 g prot

Eve shake
~21:30 Night cap: 30 g pea protein + 250 ml oat milk. Tops the day off for overnight repair after the ride. ~250 kcal
~32 g prot

Day total (Chris): ~2,940 kcal · ~176 g protein — flexed up for the ride, carbs prioritised around the effort

🍲 BATCH COOK — wife's travel-week lunches (Mon–Thu)

Make a big pot of spiced red lentil & coconut soup while the rain hammers outside — 4 portions boxed up for the wife's Mon–Thu travel-week lunches. Tastes even better the next day.

Ingredients: 250 g red lentils, 1 tin light coconut milk, 2 tins chopped tomatoes, 1 onion, 2 garlic cloves, 1 thumb ginger, 2 carrots (diced), 1 celery stick, 1 tsp turmeric, 1 tsp cumin, 1 tsp coriander, ½ tsp chilli flakes, 1 litre veg stock, 1 tbsp olive oil, coriander, lemon.
Method: Fry onion + carrot + celery 6 min. Add garlic + ginger + spices 1 min. Add lentils, tomatoes, coconut milk + stock. Simmer 25 min until lentils are completely soft and the soup is thick. Adjust consistency with extra water. Stir through fresh coriander + lemon juice. Cool, box into 4 portions, fridge/freeze.

🛒 Tesco Shopping List · 15–21 June

Sized for solo cooking Tue–Fri + shared "for 2" weekends & Monday. Items tagged [ROLL] are pantry staples — only buy if you're running low. Tap any item to tick it off (saved in your browser). Specialist items (gochujang, jackfruit, miso) are in the Tesco World Foods or Free From aisle.

🥦 Produce

Bell peppers 8 (Mon shakshuka + lunch + Wed beef + Thu escalope + Sat paella + Sun batch)
Aubergines 2 (Tue dinner · Thu escalope roast veg)
Courgettes 1 (Thu escalope roast veg)
Cherry tomatoes 2 punnets (Mon shakshuka · Thu escalope roast veg)
Spinach 3 × 200 g bags (Mon shakshuka · Fri pasta · Sun bibimbap)
Spring greens / pak choi 200 g (Wed beef bulgogi)
Iceberg or butter lettuce 1 large head (Sat lettuce wraps)
Beansprouts 1 bag (Sat lettuce wraps · Sun bibimbap)
Carrots 5 (Sat lettuce wraps julienned · Sun bibimbap · Sun lentil soup)
Celery 1 head (Sun lentil soup batch)
Butternut squash 1 medium (Sun risotto — or buy Tesco pre-cut bag 400 g)
Baby corn 100 g (Tue prawn stir-fry)
Sugar snap peas 100 g (Tue prawn stir-fry)
Cucumber 2 (Mon bang bang bowl · Fri salmon open sandwich)
Avocados 3 (Mon lunch · Fri sandwich · Wed jackfruit tacos)
Bananas large bunch ~10 (daily shakes · Sun ride fuel)
Mango 1 fresh OR 1 small tin in juice (Sat chia pudding + Wed jackfruit salsa)
Red onions 3 (Wed bulgogi · Wed mango salsa · Sun bibimbap)
Brown onions 4 (Mon shakshuka + stew · Tue aubergine · Sun risotto + lentil)
Spring onions 1 bunch (Tue prawn · Wed bulgogi · Sun bibimbap)
Garlic 1 bulb
Ginger 2 thumbs (Tue prawn · Wed bulgogi)
Leeks 1 large (Mon harissa butter bean stew)
Mushrooms 250 g mixed chestnut + portobello (Thu stroganoff)
Fresh dill 1 bunch (Fri smoked salmon)
Fresh coriander 2 bunches (Tue/Wed/Sun batch)
Fresh mint 1 small bunch (Sat lettuce wraps)
Fresh parsley or basil 1 bunch (Thu escalope + stroganoff)
Fresh sage small bunch (Sun risotto topping)
Lemons 5 · Limes 3
Frozen edamame 500 g bag (Fri pasta · Wed snack)
Frozen peas 200 g (Sat paella)

💪 Plant proteins

Firm tofu 6 × 280–396 g blocks (Mon shakshuka + lunch · Fri pasta · Sat wraps + dinner · Sun bibimbap)
Silken tofu 1 × 300–350 g pack (Mon shakshuka)
Tinned chickpeas 2 tins (Tue dinner · Sat paella)
Tinned cannellini / white beans 2 tins (Mon stew · Sun risotto)
Tinned butter beans 2 tins (Mon harissa stew)
Tinned black beans 1 tin (Wed jackfruit tacos)
Tinned young green jackfruit in water 1 tin (Wed — Tesco World Foods aisle)
Tinned artichoke hearts 1 tin (Sat paella)

🥩 Meat & fish (Tue–Fri lunch only)

Raw king prawns 200 g (Tue lunch — Tesco fresh or frozen, shell off)
Beef stir-fry strips 200 g (Wed lunch — Tesco)
Turkey escalopes ~220 g (Thu lunch — Tesco)
Smoked salmon 150 g (Fri lunch — Tesco Finest or own brand)

🌾 Grains

Sourdough loaf 1 (Mon shakshuka)
Dark rye bread 1 pack (Fri smoked salmon — Tesco bakery or packaged)
Medium egg noodles 200 g (Tue prawn stir-fry)
Corn or flour tortillas (small) 1 pack of 6 (Wed jackfruit tacos)
Pearl / giant couscous 75 g (Thu escalope)
Paella rice 200 g (Sat — Tesco)
Arborio / risotto rice 200 g (Sun risotto)
Spaghetti / linguine 100 g (Fri bang bang pasta)
Rolled oats [ROLL] (Sun porridge · Tue/Thu overnight oats)
Jasmine rice [ROLL] (Wed bulgogi · Sun bibimbap)
Basmati rice [ROLL] (Thu stroganoff)
Bulgur wheat [ROLL] (Mon harissa stew)
Sushi / short-grain rice [ROLL] (Mon bang bang bowl)
Rice noodles [ROLL] (Sat lettuce wraps)

🥛 Dairy alts & fridge

Oat milk 4 × 1 L (shakes all week · oats · porridge · risotto)
Oat cooking cream 1 carton — Oatly Cooking or Tesco plant cream (Thu stroganoff)
Soya yoghurt large tub or 4 pots (Tue/Thu overnight oats · Thu snack · Sun snack)
Light coconut milk 1 tin (Sat chia pudding) + 1 tin (Sun lentil soup) = 2 tins total
Full-fat cream cheese 80 g (Fri smoked salmon — Tesco own brand fine)
Vegan butter small pack — Flora or Tesco plant butter (Sun risotto)

🫙 Pantry

Chopped tomatoes 4 tins (Mon shakshuka + stew · Tue aubergine · Sun lentil)
Whole cherry tomatoes in juice 1 tin (Mon shakshuka)
Rose harissa paste 1 jar — Belazu or Tesco own brand (Mon stew · Tue aubergine)
Gochujang paste 1 jar (Sun bibimbap — Tesco World Foods)
White miso paste 1 small tub (optional glaze for extra tofu dishes)
Cornstarch / cornflour [ROLL] (Mon bang bang + Sat tofu crisp coat)
Rice wine vinegar 1 bottle (Tue/Wed/Fri/Sat/Sun sauces — Tesco)
Oyster sauce 1 bottle (Tue prawn stir-fry)
Medjool dates 200 g (Sun on-ride · Mon pre-football)
Tinned mango in juice (if not buying fresh) 1 tin (Sat chia + Wed salsa)
Saffron threads 1 sachet (Sat paella — Tesco spice aisle)
Dry white wine (100 ml) small bottle or use extra stock for Sun risotto
Capers 1 small jar (Fri smoked salmon)
Coconut flakes 1 bag (Sat chia pudding topping)
Olive oil · sesame oil · veg oil [ROLL]
Tamari / soy sauce [ROLL]
Sriracha · peanut butter · almond butter [ROLL]
Nutritional yeast (nooch) [ROLL] (Sun risotto)
Maple syrup · Dijon mustard [ROLL]
Tomato purée · veg stock cubes [ROLL]
Chia seeds · mixed nuts · pumpkin seeds [ROLL]

💊 Supplements

Pea protein powder ~1 kg/wk — 2 shakes daily, check stock
Pea/rice protein blend Sun recovery shake — check stock
Creatine monohydrate 5 g/day [ROLL]
Vitamin D3 + K2 [ROLL]
Vitamin B12 [ROLL] (important on vegan days)
Algae Omega-3 [ROLL]
Electrolyte tablets 1 tube (Sun turbo session)

🌶️ Spices

Smoked paprika [ROLL] (Mon x2 · Wed bulgogi · Thu turkey · Sat paella)
Ground cumin [ROLL] (Mon x2 · Tue/Wed · Sun lentil)
Ground coriander [ROLL] (Mon shakshuka · Sun lentil)
Turmeric [ROLL] (Sun lentil soup)
Chilli flakes [ROLL] (Mon shakshuka · Wed jackfruit · Sun lentil)
Ground cinnamon [ROLL] (Tue aubergine stew · Sun porridge)
Chilli powder [ROLL] (Wed jackfruit)
Dried thyme [ROLL] (Thu stroganoff)
Dried oregano [ROLL] (Thu escalope roast veg)
Sesame seeds [ROLL] (Tue prawn · Wed bulgogi · Sat wraps · Sun bibimbap)

📦 Tesco notes: All shared "for 2" dishes (Monday + weekends) are fully vegan for your wife. Meat & fish are solo Tue–Fri lunches only — king prawns (Tue), beef strips (Wed), turkey escalope (Thu), smoked salmon (Fri). Cream cheese is a solo item for Friday's lunch. Silken tofu for the Monday shakshuka (different from firm tofu — look in the Free From or World Foods fridge). Jackfruit and gochujang are in the World Foods aisle; if your local Tesco is small, check online click & collect. Paella rice and saffron are in the world foods / spice section. Rice wine vinegar is near the vinegars/condiments. The chia pudding is made Saturday night for Sunday morning — set a reminder.

📖 Glossary

[ROLL]Pantry staple that rolls week to week. Only buy if you've actually run out.

AMRAPAs Many Reps As Possible. Take the set to near-failure with good form — used on pull-ups and dips.

DBDumbbell. Your two adjustable dumbbells cover most pressing, rowing and curling.

OHPOverhead Press. Pressing a bar or DBs straight overhead — builds shoulders and triceps.

RDLRomanian Deadlift. A hip-hinge with soft knees that loads the hamstrings and glutes.

EZ-barThe zig-zag curl bar. Angled grips are kinder on the wrists than a straight bar.

HIITHigh-Intensity Interval Training. Short maximal efforts with recoveries — big calorie burn, low time cost.

VO₂maxThe ceiling on how much oxygen your body can use. The 1-min Zwift intervals push this up.

FTPFunctional Threshold Power. The watts you can hold for ~1 hour — Zwift sets your zones from it.

Zone 2Comfortable aerobic effort — conversational pace, ~60–70% max heart rate. Builds your aerobic base.

DOMSDelayed-Onset Muscle Soreness. Normal stiffness 24–48 h after a hard or new session.

BMRBasal Metabolic Rate. Calories burned at complete rest. Yours: 2,298 kcal.

TDEETotal Daily Energy Expenditure. BMR + activity. Full-training week: ~3,200 kcal. Eating 2,700 = ~500 deficit.

Visceral FatFat around the internal organs. Rating 1–9 healthy, 10–14 elevated. Most linked to metabolic risk. Still at 14 post-BBQ — the key signal.

ShakshukaMiddle Eastern / North African dish: eggs (or tofu) poached in a spiced tomato sauce. One pan, 20 min.

BulgogiKorean dish of thin-sliced beef marinated in soy, sesame, garlic, ginger and a little sweetness. Stir-fry until caramelised.

BibimbapKorean rice bowl with seasoned vegetables arranged in sections, a protein on top, and gochujang sauce.

GochujangKorean fermented chilli paste — sweet, spicy, deeply savoury. Tesco World Foods aisle. Add sparingly until you know your heat level.

SocarratThe crispy toasted rice crust that forms on the bottom of a proper paella. Don't stir once the stock is in.

JackfruitYoung green jackfruit has a meaty, shredded texture — popular as a pulled pork substitute. Flavourless on its own but absorbs spices brilliantly. Buy in water/brine, NOT syrup.

NoochNutritional yeast. Cheesy umami flakes, high in B vitamins. Stir into risotto instead of Parmesan.

Water weightTemporary scale gain from glycogen + fluid retention — NOT fat. A big carb meal can add 1–2 kg overnight. Gone within 2–3 days of normal eating.