Chris's Fitness Dashboard — 11

📊 Weight Progress — Week-on-Week

Metric	2 May (start)	9 May (today)	Δ
Weight	112.9 kg	111.4 kg	−1.5 kg ✓
Body Fat %	29.3%	28.7%	−0.6% ✓
Skeletal Muscle	51.5 kg	51.2 kg	−0.3 kg (within noise)
Visceral Fat	14	14	— flat (slow to move)
BMR	2,294	2,274	−20 (tracks weight)
Metabolic Age	40	40	flat

Read of the week: a clean 1.5 kg drop with body fat down nearly two-thirds of a percent is exactly what a healthy cut looks like. Muscle is essentially flat (the 0.3 kg dip is well within scale-day noise — hydration, glycogen, food in the gut). At ~1 kg/week sustainable rate you're 14–15 weeks out from 90 kg — call it mid-August. Visceral fat is the slowest mover; it'll start ticking down once total fat mass falls another 2–3 kg.

Scale Snapshot — 9 May 2026, 06:50

Body Weight 111.4 kg Down 1.5 kg in a week. Track the 7-day rolling average — that's the real signal, not any individual reading.

BMI 31.5 Down from 31.9. Population metric — your 51 kg of muscle skews this. Body fat % and visceral fat are the better signals.

Body Fat % 28.7% Down 0.6% — the best signal of the week. Target zone 18–20%. You're trending in the right direction.

Visceral Fat Rating 14 ⚠ Still elevated. This is the slowest-moving metric — expect it to start dropping once total fat falls another 2–3 kg.

Subcutaneous Fat 24.6% Down from 25.1%. The visible "softer" fat. Mirror changes lag the scale by a couple of weeks.

Skeletal Muscle Mass 51.2 kg ✓ Above 50 kg floor. Slight 0.3 kg dip is hydration noise. Keep hitting 200 g protein and the lifts.

Total Muscle Mass 75.39 kg Includes skeletal + smooth/cardiac. Solid base, maintained well through the cut.

Fat-Free Body Weight 79.44 kg Everything that isn't fat. As weight drops we want this number to stay roughly stable — it has.

Body Water 51.4% In the healthy adult-male range (50–65%). Aim for 3+ litres on training days.

Bone Mass 3.97 kg Normal for your frame. Lifting + Vitamin D + protein keep this strong long-term.

Protein 16.2% Body protein percentage — slight uptick from 16.1%. Your 200 g/day target supports this.

BMR 2,274 kcal Down 20 from last week — tracks the weight loss. With activity, TDEE is ~3,150 kcal. 2,650 = ~500 kcal deficit.

Metabolic Age 40 Still 40. Driven mostly by visceral fat — will trend down as that drops.

🚵 Sunday Ride Forecast — 17 May

🌤

High / Low

15° / 7°C

AM rain

20%

PM rain

50%

Wind

12 mph SW

Best window: roll out by 08:00, home before 13:00. Cool start warming through the morning — layers on, light rain jacket in pocket. Mudguards optional. Sunday is your only outdoor ride day with your wife.

👥 Meal Sharing This Week

FOR 2 · ALL DAY

Mon · Sat · Sun

Together all day. All 3 meals cooked vegan for two, with explicit Chris ~60% / Wife ~40% portion splits on every shared plate.

SPLIT DAY

Tue · Wed · Thu · Fri

Together at breakfast (vegan, for 2) and dinner (vegan, for 2). Wife away after breakfast; lunch is Chris solo — meat-based, single portion.

Daily Plan — Workouts & Meals

Monday · 11 May

Two-session day · Wife home all day · Vegan for 2 — every meal

🏋 GYM + ⚽ FOOTBALL

Two-session day. Gym push at lunch (RPE 7 — leave fuel for football), indoor football 8:30–9:30 pm. Wife home all day so all three meals are vegan + cooked for two.

🏋 Session 1 — Gym Push (RPE 7)

Exercise	Sets × Reps	Notes
Spinning bike warm-up	8 min	Zone 2, easy spin
Barbell bench press	4 × 8	RPE 7 — leave 2–3 in tank for football
Overhead barbell press	3 × 8–10	Standing, brace core, controlled descent
Cable chest fly (low to high)	3 × 12–15	Squeeze peak contraction at top
Cable tricep pushdown	3 × 12–15	Elbows pinned, spread rope at bottom
Dumbbell lateral raise	3 × 15	Light, no swinging
Cool-down stretch	8 min	Save the legs

⚽ Session 2 — Indoor Football (8:30–9:30 pm)

Dynamic warm-up	5 min pre-game	Leg swings, lunges, ankle circles
Match play	60 min	Mixed sprints — Zone 2 base with Zone 4–5 spikes
Post-game stretch	10 min at home	Calves, hamstrings, hip flexors

🥗 Monday Meals — vegan all day · cooking for 2

Breakfast
~07:00

[For 2] Tofu scramble on sourdough with mushrooms, peppers & spring onion. Eggy thanks to kala namak.

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

Total ingredients for the pan: 250 g firm tofu, 1 tsp turmeric, ½ tsp kala namak (black salt), 1 tbsp nutritional yeast, ½ red pepper diced, 4 chestnut mushrooms sliced, 1 spring onion, 4 slices sourdough, 1 tbsp olive oil, salt + black pepper.

Crumble tofu into a bowl. Add turmeric, kala namak, nooch — toss to coat.
Heat oil, sauté pepper + mushroom 3 min.
Add tofu mix, cook 5 min, stirring.
Toast 4 sourdough slices.
Plate: Chris gets ~150 g of the scramble across 2 toasts. Wife gets ~100 g across 2 toasts.

Your portion macros (Chris)

~520 kcal · 32 g protein · 50 g carbs · 18 g fat

~520 kcal
~32 g prot

Snack
~10:30 200 g soy yogurt + 30 g mixed nuts + 1 banana, sliced. ~310 kcal
~18 g prot

Lunch
~13:00

[For 2] Chickpea & quinoa power bowl with roasted spiced chickpeas, cucumber, tomatoes, rocket, lemon-tahini drizzle.

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

Total ingredients: 150 g quinoa (dry), 1 tin chickpeas, 1 tsp smoked paprika, 1 tsp cumin, 1 tbsp olive oil, ½ cucumber, 8 cherry tomatoes, 60 g rocket, 2 tbsp tahini, 1 lemon, salt + pepper.

Cook quinoa 12 min in salted water, drain.
Drain chickpeas, toss with paprika, cumin, oil. Roast 200°C for 18 min.
Whisk tahini + juice of ½ lemon + 2–3 tbsp water for dressing.
Plate: bigger bowl for Chris (~60% of every component), smaller for wife. Top with rocket, cucumber, tomatoes; drizzle dressing.

Your portion macros (Chris)

~600 kcal · 28 g protein · 78 g carbs · 18 g fat

~600 kcal
~28 g prot

Pre-Gym
~16:30 Pea protein shake: 30 g pea protein + 250 ml oat milk + 1 rice cake with almond butter. ~300 kcal
~32 g prot

Dinner
~18:30

[For 2] Tempeh stir-fry with brown rice, ginger-garlic veg, tamari-sesame glaze.

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

Total ingredients: 200 g tempeh, 150 g brown rice (dry), 1 red pepper, 1 carrot, 100 g tenderstem broccoli, 1 thumb ginger, 2 garlic cloves, 2 tbsp tamari, 1 tbsp sesame oil, 1 tsp maple syrup, 1 tsp sriracha, 1 spring onion, 1 tsp sesame seeds.

Cook brown rice 25 min.
Cube tempeh, pan-fry 5 min until golden.
Add ginger + garlic, then pepper, carrot, broccoli. Stir-fry 6 min.
Add tamari, sesame oil, maple, sriracha; toss 1 min.
Plate: Chris ~60% rice + tempeh + veg, wife ~40%. Top each with spring onion + sesame.

Your portion macros (Chris)

~620 kcal · 34 g protein · 72 g carbs · 22 g fat

~620 kcal
~34 g prot

Pre-Football
~19:45 2 medjool dates + 1 banana — fast carbs only. ~180 kcal
~2 g prot

Post-Football
~21:45 Recovery shake: 30 g pea/rice protein + 300 ml oat milk + almond butter + frozen berries. ~310 kcal
~30 g prot

Day total (Chris): ~2,860 kcal · ~176 g protein (extra calories cover the football session)

Tuesday · 12 May

Home pull session · Split day — vegan brkfst & dinner for 2 · Solo meat lunch

🏠 HOME — PULL

Back, biceps, rear delts at home. Swedish ladder for pull-ups, kettlebell for RDLs. Wife away after breakfast — solo meat lunch, then back together for dinner.

Exercise	Sets × Reps	Notes
Band pull-aparts (warm-up)	3 × 20	Squeeze shoulder blades together
Swedish ladder pull-ups	5 × AMRAP	Full hang, chin clears bar
Kettlebell RDL	4 × 10	Hinge at hips, soft knee, no rounded back
DB bent-over row	3 × 12 each	Pull DB to hip, drive elbow back
Banded face pulls	3 × 20	Pull rope to forehead, flare elbows
Swedish ladder dips	3 × 10–12	Tricep emphasis
DB hammer curl	3 × 12	Neutral grip
Band stretch cool-down	10 min	Lat hang, chest opener

🥗 Tuesday Meals — split day

Breakfast
~07:00

[For 2] Vegan overnight oats with berries, chia, almond butter (prep night before).

Method (serves 2 · Chris ~60% / Wife ~40%) — prep night before

Total ingredients: 100 g rolled oats, 300 ml soya milk, 2 tbsp chia seeds, 1 tbsp maple syrup, 1 tsp vanilla, 150 g mixed berries, 2 tbsp almond butter.

Two jars: Chris's gets 60 g oats + 180 ml milk + 1 tbsp chia. Wife's gets 40 g oats + 120 ml milk + 1 tbsp chia.
Stir maple + vanilla into both, refrigerate overnight.
Top each with berries; Chris gets 1 heaping tbsp almond butter, wife 1 level tbsp.

Your portion macros (Chris)

~480 kcal · 18 g protein · 60 g carbs · 18 g fat

~480 kcal
~18 g prot

Snack
~10:30 200 g edamame (defrosted, podded) + pinch sea salt + 1 apple. ~290 kcal
~22 g prot

Lunch
~13:00
[Solo · meat]

[Solo · Meat] Chicken & pepper rice bowl: grilled chicken, jasmine rice, charred red pepper, avocado, lime.

Method (Chris solo · 1 portion)

Ingredients: 200 g chicken breast, 80 g jasmine rice (dry), 1 red pepper, ½ avocado, 1 tbsp olive oil, 1 tsp paprika, 1 tsp garlic granules, juice of ½ lime, salt + pepper.

Season chicken with paprika, garlic, salt + pepper.
Pan-fry 6 min/side until 75°C internal. Rest 3 min, slice.
Cook rice 12 min.
Char pepper in same pan 4 min until blistered.
Bowl: rice base, chicken, pepper, avocado, lime squeeze.

Macros

~620 kcal · 52 g protein · 60 g carbs · 18 g fat

~620 kcal
~52 g prot

Pre-Workout
~16:30 30 g pea protein shake + oat milk + 1 banana. ~280 kcal
~30 g prot

Dinner
~19:00

[For 2] Lentil & sweet potato curry with coconut milk, spinach, basmati, fresh coriander.

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

Total ingredients: 200 g red lentils (dry), 1 medium sweet potato (~300 g), 1 onion, 2 garlic cloves, 1 thumb ginger, 1 tin chopped tomatoes, 1 tin light coconut milk, 2 tbsp curry powder, 1 tsp cumin, 100 g spinach, 100 g basmati rice (dry), coriander to serve.

Sauté onion 5 min. Add garlic, ginger, spices, 1 min.
Add lentils, cubed sweet potato, tomatoes, coconut milk + 200 ml water. Simmer 25 min.
Stir spinach through last 2 min.
Cook basmati alongside.
Plate: Chris larger ladle (~60%), wife smaller. Top with coriander.

Your portion macros (Chris)

~640 kcal · 30 g protein · 92 g carbs · 14 g fat

~640 kcal
~30 g prot

Eve Shake
~21:30 30 g pea/rice protein + 300 ml oat milk + 1 tsp almond butter. ~240 kcal
~26 g prot

Day total (Chris): ~2,650 kcal · ~178 g protein

Wednesday · 13 May

Zwift HIIT · Split day — vegan brkfst & dinner for 2 · Solo meat lunch

🚴 ZWIFT HIIT

Zwift HIIT on the smart trainer. ERG mode handles resistance. 10×1-minute intervals at 120% FTP with 90-second recovery spins.

Phase	Duration	Target
Warm-up	15 min	Zone 1 → 3, cadence 85–95 rpm
HIIT intervals × 10	1 min ON / 1.5 min OFF	ON = 120% FTP. OFF = 50% FTP easy spin
Active recovery spin	10 min	Zone 1, keep legs moving
Cool-down stretch	8 min	Quad, hip flexor, calf

🥗 Wednesday Meals — split day

Breakfast
~07:00

[For 2] Banana protein pancakes with blueberries & maple drizzle.

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

Total ingredients: 2 ripe bananas, 100 g oat flour (or blended oats), 30 g vegan vanilla protein, 1 tsp baking powder, 250 ml soya milk, 1 tbsp coconut oil, 100 g blueberries, 2 tbsp maple syrup.

Blend bananas, oat flour, protein, baking powder, milk until smooth.
Cook 8 small pancakes in coconut oil, 2 min/side.
Plate: Chris 5 pancakes, wife 3. Scatter blueberries, drizzle maple.

Your portion macros (Chris)

~500 kcal · 28 g protein · 70 g carbs · 10 g fat

~500 kcal
~28 g prot

Snack
~10:30 1 scoop pea protein shake + oat milk + 30 g walnuts. ~340 kcal
~28 g prot

Lunch
~13:00
[Solo · meat]

[Solo · Meat] Turkey & avocado wrap: turkey, avocado, red pepper, rocket, mustard-mayo, lemon.

Method (Chris solo · 1 portion)

Ingredients: 1 large wholemeal wrap, 150 g sliced turkey breast, ½ avocado, 1 red pepper sliced, small handful rocket, 1 tbsp light mayo, 1 tsp Dijon mustard, juice of ¼ lemon.

Mix mayo + mustard + lemon, spread on wrap.
Layer turkey, avocado, pepper, rocket.
Roll tight, slice diagonally.

Macros

~580 kcal · 42 g protein · 50 g carbs · 22 g fat

~580 kcal
~42 g prot

Pre-Workout
~17:30 2 rice cakes + 2 tbsp peanut butter + 1 banana — fast carbs to fuel HIIT. ~340 kcal
~12 g prot

Dinner
~20:00

[For 2] Black bean tacos with quick-pickled red onion, shredded cabbage, avocado, vegan sour cream.

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

Total ingredients: 1 tin black beans, 1 tsp smoked paprika, 1 tsp cumin, 1 tsp oregano, 1 tbsp olive oil, 6 small corn tortillas, ¼ savoy cabbage shredded, ¼ red onion thinly sliced, 1 tbsp cider vinegar, 1 lime, 1 avocado, fresh coriander, 50 g vegan sour cream.

Quick-pickle onion in vinegar + pinch salt for 10 min.
Drain beans, sauté with spices in oil 5 min, mash slightly.
Warm tortillas in dry pan.
Plate: Chris 4 tacos, wife 2. Layer beans, cabbage, pickled onion, avocado, sour cream, coriander, lime.

Your portion macros (Chris)

~610 kcal · 22 g protein · 78 g carbs · 22 g fat

~610 kcal
~22 g prot

Eve Shake
~21:30 30 g pea protein + 300 ml oat milk + 1 tbsp chia seeds. ~220 kcal
~26 g prot

Day total (Chris): ~2,600 kcal · ~158 g protein

Thursday · 14 May

Gym pull · Split day — vegan brkfst & dinner for 2 · Solo meat lunch

🏋 GYM — PULL FOCUS

Back, biceps, rear delts at the gym. Lat pulldown + cables — full range you can't get at home. RPE 8 today.

Exercise	Sets × Reps	Notes
Rowing machine warm-up	8 min	Easy pace, engage lats
Lat pulldown (wide grip)	4 × 8–10	RPE 8 — pull elbows to pockets
Cable seated row (close grip)	3 × 10–12	Drive elbows behind
Single-arm DB row	3 × 10 each	Knee + hand on bench, elbow back not up
Cable face pull (rope)	3 × 15	External rotation — knuckles to ears
Barbell bent-over row	3 × 8	RPE 8 — bar to lower chest, neutral spine
EZ-bar curl	3 × 10–12	Full ROM, no swinging
Cool-down + bands	10 min	Lat hang, child's pose

🥗 Thursday Meals — split day

Breakfast
~07:00

[For 2] Smoothie bowl: frozen banana, berries, soya milk, vegan protein, peanut butter — topped with granola, chia, coconut flakes.

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

Total ingredients: 2 frozen bananas, 200 g frozen berries, 300 ml soya milk, 30 g vegan protein, 2 tbsp peanut butter, 4 tbsp granola, 1 tbsp chia seeds, 1 tbsp coconut flakes.

Blend bananas, berries, milk, protein, PB until thick (spoon-thick, not pourable).
Pour into 2 bowls — bigger one (~60%) for Chris, smaller (~40%) for wife.
Top each with granola, chia, coconut.

Your portion macros (Chris)

~470 kcal · 28 g protein · 56 g carbs · 16 g fat

~470 kcal
~28 g prot

Snack
~10:30 200 g soy yogurt + 30 g pumpkin seeds + drizzle maple syrup. ~270 kcal
~20 g prot

Lunch
~13:00
[Solo · meat]

[Solo · Meat] Salmon & quinoa salad: pan-fried salmon, quinoa, red pepper, rocket, avocado, lemon-olive oil.

Method (Chris solo · 1 portion)

Ingredients: 150 g salmon fillet, 60 g quinoa (dry), 1 red pepper, ½ avocado, handful rocket, 1 tbsp olive oil, ½ lemon, salt + pepper.

Cook quinoa 12 min.
Pan-fry salmon skin-down 4 min, flip 2 min.
Toss quinoa with sliced pepper, rocket, oil, lemon juice.
Top with salmon, avocado.

Macros

~600 kcal · 38 g protein · 50 g carbs · 26 g fat

~600 kcal
~38 g prot

Pre-Workout
~16:30 30 g pea protein shake + oat milk + 1 medjool date. ~280 kcal
~30 g prot

Dinner
~19:00

[For 2] Seitan & veg traybake: seitan strips, courgette, yellow pepper, new potatoes, herbs, garlic.

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

Total ingredients: 200 g seitan strips, 1 courgette, 1 yellow pepper, 200 g new potatoes, ¼ red onion, 2 tbsp olive oil, 1 tbsp tamari, 2 tsp Italian herbs, 2 garlic cloves, salt + pepper.

Halve potatoes, parboil 8 min.
Toss everything on a tray with oil, tamari, herbs, garlic.
Roast 200°C, 25 min.
Plate: Chris larger pile (~60%), wife smaller.

Your portion macros (Chris)

~600 kcal · 36 g protein · 58 g carbs · 22 g fat

~600 kcal
~36 g prot

Eve Shake
~21:30 30 g pea/rice protein + 300 ml oat milk + 1 tbsp ground flaxseed. ~230 kcal
~26 g prot

Day total (Chris): ~2,650 kcal · ~178 g protein

Friday · 15 May

Active recovery · Split day — vegan brkfst & dinner for 2 · Solo meat lunch

🧘 RECOVERY + SPIN

Active recovery — keeps blood flowing without adding stress. Light spin + Bosu balance + mobility. Don't push. Pays off Sunday.

Activity	Duration	Notes
Spinning bike — easy Zone 1	30 min	Conversational pace, 80–90 rpm
Bosu balance work	15 min	Single-leg stand × 3 min each, Bosu push-ups 3 × 10
Swedish ladder light pull-ups	3 × 5	Quality only — no grinding
Full-body band stretch	25–30 min	Hips, t-spine, lat, chest, hamstring, calf

🥗 Friday Meals — split day · slight calorie reduction (rest day)

Breakfast
~07:00

[For 2] Avocado toast with chickpea smash on sourdough.

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

Total ingredients: 4 slices sourdough, 1 avocado, ½ tin chickpeas (the rest goes back in the fridge), 1 tbsp tahini, ½ lemon, ¼ red onion finely chopped, chilli flakes, salt + pepper.

Drain ½ tin chickpeas, smash with tahini, lemon juice, onion.
Toast 4 sourdough slices.
Plate: Chris 2 toasts with bigger avo + chickpea smash piles. Wife 2 toasts with smaller piles.

Your portion macros (Chris)

~510 kcal · 18 g protein · 62 g carbs · 22 g fat

~510 kcal
~18 g prot

Snack
~10:30 1 apple + 30 g almonds + 200 ml oat milk. ~270 kcal
~10 g prot

Lunch
~13:00
[Solo · meat]

[Solo · Meat] Tuna & bean salad: tuna, cannellini beans, cherry tomatoes, red onion, rocket, lemon dressing.

Method (Chris solo · 1 portion)

Ingredients: 1 tin tuna in spring water, ½ tin cannellini beans (rest in fridge for tomorrow), 8 cherry tomatoes, ¼ red onion, handful rocket, 1 tbsp olive oil, 1 tsp red wine vinegar, salt + pepper.

Drain tuna and beans.
Toss everything in a bowl.
Dress, season, eat.

Macros

~520 kcal · 44 g protein · 38 g carbs · 18 g fat

~520 kcal
~44 g prot

Snack
~16:00 30 g pea protein shake + 200 ml oat milk + 1 rice cake. ~220 kcal
~28 g prot

Dinner
~19:00

[For 2] Mushroom & spinach pasta with oat-cream sauce, garlic, thyme, nutritional yeast.

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

Total ingredients: 200 g wholemeal pasta, 250 g chestnut mushrooms, 100 g spinach, 2 garlic cloves, 1 tbsp olive oil, 100 ml oat cream, 2 tbsp nutritional yeast, fresh thyme, salt + pepper.

Cook pasta to al dente, reserve 2 tbsp pasta water.
Sauté mushrooms 6 min until deeply browned, add garlic 30 sec.
Stir in spinach, oat cream, nooch, thyme. Toss with pasta + pasta water.
Plate: Chris ~120 g pasta + extra mushroom topping, wife ~80 g.

Your portion macros (Chris)

~620 kcal · 26 g protein · 86 g carbs · 18 g fat

~620 kcal
~26 g prot

Eve Shake
~21:30 30 g pea protein + 300 ml oat milk. ~220 kcal
~26 g prot

Day total (Chris): ~2,360 kcal · ~152 g protein (rest day deficit)

Saturday · 16 May

Lower body strength · Wife home all day · Vegan for 2 — every meal

🏠 HOME LOWER BODY

Wife home all day — vegan all day, cooking for two. Lower body strength session. Save legs for Sunday's ride.

Exercise	Sets × Reps	Notes
Spinning bike warm-up	10 min	Zone 2 easy spin
Goblet squat (kettlebell)	4 × 10	Heavy KB at chest, full depth
Romanian deadlift (DB or KB)	4 × 8	Hinge, slow lower
Walking lunge	3 × 10/leg	DBs at sides
Kettlebell swing	4 × 15	Hip-driven explosive
Single-leg Bosu squat	3 × 8 each	Glute med + balance
Calf raise	4 × 15	Full range
Decline sit-ups	3 × 15	Controlled tempo
Band stretch cool-down	10 min	Open hips for tomorrow's ride

🥗 Saturday Meals — vegan all day · cooking for 2

Breakfast
~08:00

[For 2] Big breakfast plate: vegan sausages, baked beans, mushrooms, tomatoes, sourdough, avocado.

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

Total ingredients: 4 vegan sausages, 1 tin baked beans, 200 g chestnut mushrooms, 2 large tomatoes halved, 4 slices sourdough, 1 avocado, 1 tbsp olive oil.

Grill sausages 12 min, turning.
Pan-roast mushrooms + tomatoes in oil 8 min.
Heat beans.
Toast sourdough.
Plate: Chris 3 sausages + bigger sides, wife 1 sausage + smaller sides. Half avocado each.

Your portion macros (Chris)

~620 kcal · 30 g protein · 70 g carbs · 22 g fat

~620 kcal
~30 g prot

Snack
~11:00 200 g soy yogurt + 1 tbsp hemp hearts + berries + 1 tsp maple syrup. ~250 kcal
~18 g prot

Lunch
~13:30

[For 2] Hummus & falafel mezze with pittas, cucumber, tomatoes, olives, parsley.

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

Total ingredients: 200 g shop-bought falafel, 200 g hummus, 2 wholemeal pittas, ½ cucumber, 8 cherry tomatoes, handful olives, 1 tbsp olive oil, lemon wedge, parsley.

Warm falafel + pittas 8 min at 180°C.
Slice cucumber, halve tomatoes.
Plate: Chris 6 falafel + bigger hummus dollop, wife 4 falafel + smaller. Salad shared in middle.

Your portion macros (Chris)

~580 kcal · 22 g protein · 68 g carbs · 24 g fat

~580 kcal
~22 g prot

Pre-Ride Carbs
~17:00 2 medjool dates + banana + 200 ml oat milk — top up for tomorrow's ride. ~280 kcal
~6 g prot

Dinner
~18:30

[For 2] Tempeh BBQ burgers & slaw on wholemeal buns.

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

Total ingredients: 200 g tempeh, 3 tbsp BBQ sauce, 2 wholemeal burger buns, ¼ savoy cabbage shredded (rest used Wed), 1 carrot grated, 2 tbsp light mayo, 1 tsp cider vinegar, 1 gherkin sliced, lettuce.

Slice tempeh into 4 patties, marinate in BBQ sauce 10 min.
Pan-fry 4 min/side until caramelised.
Mix cabbage, carrot, mayo, vinegar for slaw.
Toast buns.
Plate: Chris double-stack burger (2 patties), wife single (1 patty). Slaw shared 60/40, gherkin slices on top.

Your portion macros (Chris)

~640 kcal · 36 g protein · 60 g carbs · 28 g fat

~640 kcal
~36 g prot

Eve Shake
~21:00 30 g pea/rice protein + 300 ml oat milk + frozen berries. ~230 kcal
~26 g prot

Day total (Chris): ~2,600 kcal · ~138 g protein

Sunday · 17 May

🌤 15° / 7°C · AM rain 20% · Outdoor ride with wife · Vegan all day

🚵 OUTDOOR RIDE

Sunday outdoor ride — with your wife. Forecast looks good in the morning (20% rain), drier window before PM showers. Roll out by 08:00, home before 13:00. If it's already wet, fall back to Zwift Zone 2 (90 min).

🗺 Route options — Newton Abbot

Stover loop (with wife) ~25–35 km Quiet lanes via Stover, loop Bovey/Chudleigh Knighton, return via Kingsteignton. One short climb, social pace, ~2 h. Recommended for shared ride.

Templer Way Estuary ~38 km Flat coastal trail to Teignmouth via the old granite tramway. Easy if legs are tired.

Teign Valley Loop ~52 km Upstream to Chagford, back via Bovey Tracey. Rolling hills, ~550 m gain. Café stop in Chagford.

Phase	Distance / Duration	Target
Warm-up	First 10 km	Zone 2 — RPE 3–4/10. Quiet lanes.
Main effort	Middle 15 km	RPE 5/10 social pace. One short climb.
Cool-down	Final 8 km	Zone 1–2 spin home, coffee stop optional.
Post-ride stretch	15 min	Quads, hip flexors, glutes, calves.

On-ride fuel: 1 banana + small flapjack ~30 min before. 500 ml water + 1 gel mid-ride if pushing past 90 min.

🥗 Sunday Meals — vegan all day · cooking for 2 + batch cook for next week's lunches

Breakfast
~07:00

[For 2] Pre-ride porridge: oats, soya milk, banana, peanut butter, maple, walnuts. Eat 60–90 min before riding.

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

Total ingredients: 100 g rolled oats, 400 ml soya milk, 1 banana, 1 tbsp peanut butter, 1 tbsp maple syrup, 1 tsp cinnamon, handful walnuts.

Simmer oats + milk 5 min.
Stir in banana slices, cinnamon.
Plate: Chris bigger bowl (~60%), wife smaller. Top each with PB, maple, walnuts.

Your portion macros (Chris)

~510 kcal · 18 g protein · 78 g carbs · 14 g fat

~510 kcal
~18 g prot

On-ride
Every 45 min Banana + flapjack + dates as needed. Aim 60 g carbs/hour on rides > 90 min. ~150–200 kcal/hr

Post-Ride
Within 30 min Recovery shake: 40 g pea/rice protein + 300 ml oat milk + banana + frozen berries. ~380 kcal
~40 g prot

Lunch
~13:30

[For 2] Post-ride peanut noodles: rice noodles, pan-fried tofu, peanut-lime sauce, fresh veg, peanuts, coriander.

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

Total ingredients: 200 g rice noodles, 200 g extra-firm tofu, 2 tbsp peanut butter, 1 tbsp tamari, 1 tbsp lime juice, 1 tsp maple, 1 tsp sriracha, 1 carrot grated, ½ cucumber ribbons, 2 spring onions, fresh coriander, 1 tbsp roasted peanuts.

Soak noodles per packet.
Cube tofu, pan-fry 8 min until crisp.
Whisk PB, tamari, lime, maple, sriracha + 2 tbsp warm water.
Plate: Chris bigger bowl (~60% noodles + tofu), wife smaller. Top with veg, peanuts, coriander, sauce.

Your portion macros (Chris)

~640 kcal · 30 g protein · 78 g carbs · 22 g fat

~640 kcal
~30 g prot

Snack
~16:30 200 g soy yogurt + granola + 1 tbsp hemp hearts. ~280 kcal
~20 g prot

Dinner
~18:30

[For 2 · BATCH 4] Lentil shepherd's pie — eat 2 portions tonight, save 2 in fridge for next week's solo lunches.

Method (makes 4 portions · Chris ~60% / Wife ~40% on tonight's plate · save 2 for later)

Total ingredients: 250 g green lentils (dry), 1 onion, 2 carrots, 2 celery sticks, 2 garlic cloves, 1 tin chopped tomatoes, 2 tbsp tomato purée, 1 tbsp Marmite, 1 tsp thyme, 800 g potatoes, 50 ml soya milk, 1 tbsp vegan butter, ½ savoy cabbage steamed.

Cook lentils 25 min, drain.
Sauté onion, carrot, celery 8 min, add garlic, thyme.
Add lentils, tomatoes, purée, Marmite, 200 ml water; simmer 15 min.
Boil potatoes 18 min, mash with milk + butter.
Layer lentils in baking dish, top with mash, bake 200°C, 20 min.
Steam cabbage 4 min.
Plate (tonight): Chris bigger square + extra cabbage, wife smaller. Save 2 portions in lidded containers for next week's solo lunches.

Your portion macros (Chris)

~580 kcal · 28 g protein · 82 g carbs · 14 g fat

~580 kcal
~28 g prot

Eve Shake
~21:00 30 g pea protein + 300 ml oat milk — wind-down. ~220 kcal
~26 g prot

Day total (Chris): ~2,800 kcal · ~162 g protein (extra fuel for the ride)

🛒 Asda Shopping List · 11–17 May

Calculated to minimise waste. Quantities reference exact recipe usage. Items tagged [ROLL] are pantry staples — only buy if you've actually run out. Tap any item to tick it off (saved in your browser).

🥦 Fresh produce

Red peppers 3 (Mon din 1 · Tue lunch 1 · Wed lunch 1)
Yellow pepper 1 (Thu dinner)
Brown onions 2 (Tue curry 1 · Sun pie 1)
Red onion 1 (Wed tacos ¼ · Wed pickle ¼ · Thu traybake ¼ · Fri lunch ¼)
Garlic bulb 1 (Mon/Tue/Thu/Fri/Sun)
Ginger 1 thumb (Mon stir-fry · Tue curry)
Spring onions 1 bunch (Mon, Sun)
Carrots 4 (Sat slaw 1 · Sun noodles 1 · Sun pie 2)
Celery 1 small head (Sun pie 2 sticks; freeze rest)
Tenderstem broccoli 100 g (Mon dinner)
Sweet potato 1 medium ~300 g (Tue curry)
Courgette 1 (Thu traybake)
New potatoes 200 g (Thu traybake)
Maris Piper potatoes 800 g (Sun pie mash)
Savoy cabbage 1 small (Wed tacos ¼ · Sat slaw ¼ · Sun pie side ½)
Cucumber 1 (Mon ½ · Sat ½ shared with Sun)
Cherry tomatoes 250 g punnet (Mon, Sat, Fri)
Large tomatoes 2 (Sat breakfast)
Chestnut mushrooms 2 × 250 g (Mon 100 g · Sat 200 g · Fri 250 g)
Avocados 4 (Tue ½ · Wed ½ · Thu ½ · Fri brkfst ½ · Sat brkfst 1)
Lemons 2
Limes 2 (Tue, Wed, Sun)
Bananas 8 (Wed pancakes 2 · Thu smoothie 2 · Sun porridge 1 · ride fuel 1 · snacks 2)
Mixed berries (fresh) 150 g punnet (Tue oats)
Frozen berries 500 g (Thu smoothie · shakes)
Frozen mango [ROLL] if low
Rocket 1 bag (Mon, Wed, Thu, Fri)
Spinach 200 g bag (Tue 100 g · Fri 100 g)
Lettuce 1 small (Sat burgers)
Fresh coriander 1 bunch (Tue, Wed, Sun)
Fresh parsley 1 small bunch (Sat mezze)
Fresh thyme 1 small (Fri pasta · Sun pie)
Apples 3 (Tue, Fri, snacks)

💪 Plant proteins & dairy alts

Firm tofu 1 × 250 g (Mon scramble)
Extra-firm tofu 1 × 200 g (Sun noodles)
Tempeh 2 × 200 g (Mon stir-fry · Sat burgers)
Seitan strips 1 × 200 g (Thu traybake)
Vegan sausages 1 pack of 6 (Sat brkfst 4; freeze 2)
Falafel 1 × 200 g pack (Sat lunch)
Hummus 1 × 200 g tub (Sat lunch)
Soya milk 2 L (Tue/Wed/Thu/Sun + coffee)
Oat milk (for shakes) 2 × 1 L
Oat cream 1 × 250 ml (Fri pasta)
Vegan sour cream 1 small tub (Wed tacos)
Soy yogurt 2 × 400 g (snacks)
Vegan butter [ROLL] if low

🥩 Meat & fish (Tue–Fri solo lunches only)

Chicken breast 200 g (Tue lunch)
Sliced turkey breast 150 g pack (Wed lunch)
Salmon fillet 1 × 150 g (Thu lunch)
Tuna in spring water 1 tin (Fri lunch)

🥫 Tinned & dry goods

Chickpeas 3 tins (Mon 1 · Fri brkfst ½ · 1 spare)
Black beans 1 tin (Wed tacos)
Cannellini beans 1 tin (Fri lunch ½; rest in fridge)
Baked beans 1 tin (Sat breakfast)
Red lentils 200 g (Tue curry) [ROLL]
Green lentils 250 g (Sun pie) [ROLL]
Chopped tomatoes 2 tins (Tue 1 · Sun pie 1)
Tomato purée [ROLL]
Light coconut milk 1 tin (Tue curry)
Sourdough loaf 1 (Mon 4 slices · Fri 4 slices — slice + freeze)
Wholemeal pittas 2 (Sat lunch)
Wholemeal burger buns 2 (Sat dinner)
Large wholemeal wraps 1 pack (Wed lunch 1; freeze rest)
Small corn tortillas 1 pack (Wed dinner 6; freeze rest)
Wholemeal pasta 200 g (Fri) [ROLL]
Rice noodles 200 g (Sun lunch)
Rolled oats [ROLL]
Oat flour [ROLL — or blend oats]
Quinoa [ROLL]
Brown rice [ROLL]
Basmati rice [ROLL]
Jasmine rice [ROLL]
Granola [ROLL]
Olives small jar (Sat lunch)
Gherkins [ROLL]
Medjool dates 200 g (snacks + ride)

🫙 Pantry staples — all [ROLL]

Olive oil [ROLL]
Sesame oil [ROLL]
Coconut oil [ROLL]
Tamari / soy sauce [ROLL]
BBQ sauce [ROLL]
Light mayo [ROLL]
Vegan mayo [ROLL]
Dijon mustard [ROLL]
Maple syrup [ROLL]
Marmite [ROLL]
Tahini [ROLL]
Peanut butter [ROLL]
Almond butter [ROLL]
Cider vinegar [ROLL]
Red wine vinegar [ROLL]
Sriracha [ROLL]
Black salt (kala namak) [ROLL]
Nutritional yeast [ROLL]
Chia seeds [ROLL]
Hemp hearts [ROLL]
Ground flaxseed [ROLL]
Sesame seeds [ROLL]
Coconut flakes [ROLL]
Walnuts [ROLL]
Almonds [ROLL]
Mixed nuts [ROLL]
Pumpkin seeds [ROLL]
Roasted peanuts [ROLL]
Spices: paprika, cumin, turmeric, oregano, Italian herbs, curry powder, cinnamon, chilli flakes, garlic granules [ROLL]
Vanilla extract [ROLL]
Baking powder [ROLL]

🚴 Ride fuel

Flapjacks 2 (Sun pre-ride + spare)
Energy gel 1 (Sun mid-ride)

🧪 Supplements

Pea protein powder ~1 kg/wk
Pea/rice blend check stock
Creatine monohydrate 5 g/day [ROLL]
Vitamin D3 + K2 [ROLL]
Vitamin B12 [ROLL]
Algae Omega-3 [ROLL]
Electrolyte tablets 1 tube (football)

📦 Leftovers landing in next week's plan: 2 portions of Sunday's lentil shepherd's pie (Mon & Tue solo lunches) · Spare wraps + corn tortillas (freezer) · ½ tin cannellini beans (Sat lunch idea) · 2 spare vegan sausages (freezer) · ½ tin chickpeas from Friday breakfast (use Sat or chuck in salad).

📖 Glossary

[ROLL]Pantry staple that rolls week to week. Only buy if you've actually run out — saves the shopping bill.

AMRAPAs Many Reps As Possible. Do as many clean reps as you can before form breaks down.

RDLRomanian Deadlift. Hip-hinge: slight knee bend, push hips back, lower weight along legs until hamstring stretch. No lower-back rounding.

HIITHigh-Intensity Interval Training. Short maximum-effort bursts alternating with recovery. Burns calories fast, builds VO2 max.

RPERate of Perceived Exertion. 1–10 scale. RPE 7 = challenging but sustainable. RPE 9 = one rep left. RPE 10 = max effort.

ERG ModeSmart trainer auto-adjusts resistance to hit your target power — you just maintain cadence. Ignores the on-screen gradient.

FTPFunctional Threshold Power. Max average watts sustainable for 1 hour. Sets your training zones. Zone 2 = 55–75% FTP. HIIT = 110–130%.

Zone 2Comfortable aerobic effort — conversational pace. ~60–70% max heart rate. Builds fat metabolism and aerobic base.

BMIBody Mass Index. Weight ÷ height² (metric). Population-level metric — doesn't account for muscle. Visceral fat & LBM are more useful for trained men.

BMRBasal Metabolic Rate. Calories burned at complete rest. Yours: 2,274 kcal. Increases as you build muscle.

TDEETotal Daily Energy Expenditure. BMR + activity. Your estimated TDEE is ~3,150 kcal. Eating ~500 below = ~0.5 kg/week loss target.

LBMLean Body Mass. Total weight minus fat. Includes muscle, bone, water, organs. Rising LBM with falling weight = successful recomposition.

Visceral FatFat around internal organs. Scale rating 1–9 healthy, 10–14 elevated, 15+ high. Most strongly linked to metabolic disease risk.

TempehFermented whole soybean cake (Indonesia). Firm, nutty, ~20 g protein per 100 g. Slice + pan-fry with soy/garlic until crispy.

SeitanWheat gluten protein. Meat-like chewy texture. ~25 g protein per 100 g. NOT for coeliacs.

Kala NamakBlack salt — South Asian rock salt with sulphurous, egg-like flavour. Used in tofu scramble.

NoochNutritional yeast. Cheesy, savoury, umami flakes. High in B vitamins (B12 if fortified). Sprinkle on pasta, sauces.

Hemp HeartsShelled hemp seeds. Mild nutty taste. ~10 g protein per 3 tbsp, complete amino profile.

Pea ProteinVegan, hypoallergenic powder from yellow split peas. Pair with rice protein for complete profile.

Bosu BallHalf-sphere inflatable trainer. Unstable surface trains balance and core. Dome up for squats; flat up for push-ups.

Goblet SquatSquat holding a kettlebell at chest height. Easier on the back than barbell back squat.

Kettlebell SwingHip-driven explosive swing of a KB from between legs to chest height. Glutes + hamstrings + core. Drive from hips, not arms.