Chris's Fitness Dashboard — 29 June

📊 Weight Progress — Four-Week View

Metric	31 May	7 Jun	14 Jun	27 Jun	Δ trend
Weight	111.7 kg	111.9 kg	113.2 kg	114.5 kg	↑ over the break (PM read)
Body Fat %	28.8%	29.0%	29.4%	30.0%	↑ edged up off-plan
Muscle Mass	75.4 kg	75.4 kg	75.79 kg	76.0 kg	↑ highest yet ✓
Visceral Fat	14	14	14	14	flat — held through the break
BMR	2,278	2,281	2,298	2,316	tracks lean mass
Metabolic Age	40	40	40	41	+1 · reverses with the fat

Honest read, no drama. A few weeks off-plan nudged the weight and body fat up — that's simply what happens, and it's recoverable fast. Two things keep this firmly in perspective: the 27 June reading was taken at 5:36 pm, and an evening weigh-in sits 1–2 kg above a fasted-morning one (food + fluid in the system), so the real fasted number is lower than 114.5. And critically, your muscle mass is at its highest ever (76.0 kg) and visceral fat hasn't budged from 14 — the hard-won foundation is completely intact.

The restart plan: weigh fasted on Monday for a true baseline, then run the proven routine — ~2,700 kcal, ~200 g protein, a ~500 kcal deficit and the full training week. The first 1–2 kg (water + glycogen from being back in a deficit) tend to drop within the first 7–10 days, which is a brilliant motivator. You've done this before; the machine still works. Let's go. 💪

Scale Snapshot — 27 June 2026, 17:36 (evening read · weigh fasted Monday)

Body Weight 114.5 kg Taken at 5:36 pm — an evening read runs 1–2 kg above a fasted morning one. The true restart number is lower; a Monday-AM weigh-in will show it.

BMI 32.4 Population metric — skewed by your 76 kg of muscle. Body fat % and visceral fat are the signals that matter.

Body Fat % 30.0% Edged up over the break. Target zone 18–20% — the deficit restarts the downtrend, and the first weeks come off quickest.

Visceral Fat Rating 14 Held at 14 right through the break — the key metabolic indicator didn't move. A real positive.

Subcutaneous Fat 25.7% Up slightly. Mirrors the body-fat rise — comes back down with the plan.

Skeletal Muscle % 45.1% The percentage dips when total weight is up, but the absolute mass below is at a record high.

Total Muscle Mass 76.0 kg ✓ Your highest ever reading. Months of lifting + protein built a base that a few weeks off didn't touch. This is what we protect.

Fat-Free Body Weight 80.08 kg Everything that isn't fat — at a high, reflecting the strong muscle base.

Body Water 50.4% On the low side (healthy is 50–65%). First easy win: get hydration back up — 3 L daily, more on training days.

Bone Mass 4.00 kg Normal. Vitamin D + protein + loaded lifting keep this strong.

Protein 15.9% Body protein % — stable. The daily shakes + whole-food protein bring this back up.

BMR 2,316 kcal Calories at complete rest — up a touch with the higher muscle mass. With full training, TDEE is ~3,200. Eating 2,700 = ~500 kcal deficit.

Metabolic Age 41 Up 1 — driven by the body-fat bump. Reverses as the fat comes off again.

🌤️ Week Weather — Newton Abbot Met Office / TheWeatherOutlook · issued 27 Jun

MON 29

☀️

22° / 12°

dry

13 mph

TUE 30

🌤️

21° / 11°

PM shower?

9 mph

WED 1

☀️

23° / 14°

dry · calm

6 mph

THU 2

🌬️

22° / 11°

dry

17 mph · gust 22

FRI 3

☀️

23° / 13°

dry · calm

7 mph

SAT 4

☀️

22° / 14°

dry

12 mph

SUN 5

⛅

22° / 14°

0 mm

19 mph · gust 25

A comfortable, dry, settled week — 20–23°C with high pressure in charge. Ideal for getting straight back into full training. Only blemish is a small chance of a Tuesday afternoon shower (the home Pull session is indoors anyway). Thursday and Sunday are a touch breezier. Sunday stays dry at ~22°C — the cycling's on; a moderate westerly, so plan the loop to ride out into the wind and come home with it behind you.

🎯 This Week's Focus

PRIORITY #1

Just restart — one day at a time 🔄

Don't try to make up for lost time with crash dieting. Hit Monday's session, eat the plan, weigh in fasted. Consistency for 7 days rebuilds the habit — momentum does the rest. You've got the hardest part (the base) already.

HYDRATION

Easy first win 💧

Body water dipped to 50.4%. Getting back to 3 L a day sharpens training, recovery and appetite control — and shifts a chunk of that "weight" within days. Simplest lever you've got.

NUTRITION

Quick, creative, less tofu 🍳

You asked to ease off the tofu — done. This week leans on beans, lentils, soy mince & vegan sausage for the plant meals, and proper meat at lunch Tue–Fri (Cajun chicken, pork, lamb koftas, prawns). Most meals are 20–25 minutes, one pan.

SUNDAY

Get back on the bike 🚵

Dry, ~22°C — a great day to get out cycling around Newton Abbot/Dartmoor with the family. Then batch-cook a spiced lentil & carrot soup for the wife's travel-week lunches.

Daily Plan — Activity & Meals

Monday · 29 June

🏋️ Gym Push + ⚽ Indoor football 8:30–9:30 pm · Wife home · Vegan all day for 2 · Dry & pleasant · 22°C

🏋️ PUSH + ⚽

Day one of the restart — make it count. Gym Push session then indoor football 8:30–9:30 pm. Don't worry about chasing numbers today; just get back under the bar and move well. Fuel before football, recovery shake after. Today's plant meals lean on chickpeas and a three-bean chilli — no tofu.

🏋️ 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. Start a touch lighter after the break, build back up
Incline DB Press	3 × 8–10	DB = dumbbell. Bench at ~30°. Hits the upper chest — control the bells down
Standing Overhead Press (OHP)	3 × 8–10	OHP = overhead press. Brace the core, press 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
5-a-side	60 min	Weekly conditioning + sprint work. ~600–700 kcal. Hydrate at the breaks

🥗 Monday Meals — vegan · cooking for 2 · ~2,840 kcal / ~202 g protein

Breakfast
~08:00 [For 2 · vegan] Berry & banana protein smoothie bowl — oat milk, pea protein, frozen berries & banana blended thick, topped with granola, peanut butter & chia. 5 minutes, no cooking. ~560 kcal
~40 g prot

Lunch
~13:00

[For 2 · vegan] Smoky chickpea & avocado smash pittas with a crunchy slaw — warm pittas stuffed with paprika-spiced crushed chickpeas, avocado & hummus. Ready in 15 minutes.

Method (serves 2 · Chris ~60% / Wife ~40%) · 15 min

Total ingredients: 2 tins chickpeas (drained), 1 avocado, 100 g hummus, 4 wholemeal pitta breads, 1 tsp smoked paprika, 1 tsp cumin, 1 lemon; Slaw: ¼ red cabbage (shredded), 1 carrot (grated), 2 tbsp vegan mayo, squeeze lemon; olive oil, salt + pepper.

Lightly crush the chickpeas with a fork (don't purée). Mix with paprika, cumin, lemon, olive oil, salt + pepper. Mash in the avocado.
Toss the slaw ingredients together.
Warm the pittas, split, spread with hummus, fill with the chickpea smash + slaw. Chris ~60%.

Your portion macros (Chris)

~680 kcal · 38 g protein · 78 g carbs · 26 g fat

~680 kcal
~38 g prot

Shake
~16:30 Afternoon shake: 40 g pea protein + 350 ml oat milk + 1 banana. Pre-loads protein 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 few 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] High-protein three-bean chilli with rice & guacamole — soy mince + kidney, black & pinto beans in a smoky tomato sauce. Big protein, no tofu, 20-minute cook.

Method (serves 2 · Chris ~60% / Wife ~40%) · prep before football, 20-min cook after

Total ingredients: 200 g vegan/soy mince, 1 tin kidney beans, 1 tin black beans, 1 tin chopped tomatoes, 1 onion, 1 red pepper, 2 garlic cloves, 1 tbsp tomato purée, 1 tbsp smoked paprika, 1 tsp cumin, 1 tsp cocoa powder (secret depth), 150 g basmati rice (dry), 1 avocado + lime for guac, 1 tbsp oil, coriander.

Fry onion + pepper 5 min. Add garlic + spices + purée 1 min. (Do this before football, then chill the base.)
Add soy mince, both tins of beans, tomatoes + cocoa + splash water. Simmer 12–15 min, season.
Cook rice. Mash avocado with lime + salt. Serve chilli over rice with guac + coriander. Chris ~60%.

Your portion macros (Chris)

~680 kcal · 45 g protein · 84 g carbs · 20 g fat

~680 kcal
~45 g prot

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

Day total (Chris): ~2,840 kcal · ~202 g protein — flexed up for the gym + football double

Tuesday · 30 June

🏠 Home Pull · Wife away · Solo · Meat lunch OK · Vegan dinner · Bright, small PM shower chance · 21°C

🏠 HOME PULL

Home Pull day — back and biceps on the Swedish ladder, dumbbells, bands and a kettlebell finisher. Small chance of an afternoon shower, but you're indoors. Wife away from today: meat at lunch (a proper Cajun chicken bowl), vegan dinner — a no-tofu lentil dal.

🏠 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
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 / ~209 g protein

Breakfast
~07:30 [Solo] Apple & cinnamon overnight oats — oats, soya yoghurt, protein powder, grated apple, cinnamon, walnuts. Prep the night before, grab and go. ~600 kcal
~42 g prot

Lunch
~13:00
[Solo · meat]

[Solo · Meat] One-pan Cajun chicken & rice — chicken, peppers & rice all cooked in one pan with Cajun spice. Minimal washing up, ~58 g protein.

Method (Chris solo · 1 portion · one pan, ~25 min)

Ingredients: 220 g chicken breast (diced), 75 g basmati rice (dry), 1 red pepper (sliced), ½ onion, 1 garlic clove, 60 g sweetcorn, 1½ tbsp Cajun seasoning, 250 ml chicken/veg stock, 1 tbsp oil, spring onion, lime.

Toss chicken in 1 tbsp Cajun seasoning. Sear in oil in a deep pan 4 min until coloured. Set aside.
Fry onion + pepper 3 min, add garlic + remaining Cajun 1 min. Stir in rice 1 min.
Add stock + sweetcorn, return chicken. Cover + simmer 12–15 min until rice is tender and stock absorbed. Spring onion + lime.

Macros

~720 kcal · 58 g protein · 78 g carbs · 16 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] Red lentil & coconut dal with naan — creamy, golden, deeply comforting and naturally high in protein. No tofu, ready in 25 minutes.

Method (Chris solo · 1 big portion · 25 min)

Ingredients: 120 g red lentils, ½ tin light coconut milk, 1 onion, 2 garlic cloves, 1 thumb ginger, 1 tomato (chopped), 1 tbsp curry powder, 1 tsp turmeric, 1 tsp cumin, 400 ml veg stock, 100 g spinach, 1 naan or flatbread, 1 tbsp oil, coriander, lemon.

Fry onion 5 min, add garlic, ginger + spices 1 min.
Add lentils, tomato, coconut milk + stock. Simmer 18 min until the lentils collapse and it thickens, stirring now and then.
Stir in spinach to wilt. Warm the naan. Coriander + lemon on top.

Macros

~640 kcal · 30 g protein · 92 g carbs · 16 g fat

~640 kcal
~30 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 · ~209 g protein

Wednesday · 1 July

🚴 Zwift HIIT · Wife away · Solo · Meat lunch OK · Vegan dinner · Warm, dry & calm · 23°C

🚴 ZWIFT HIIT

Indoor HIIT (high-intensity interval training) on the Zwift smart trainer — short, savage, done in ~40 min. Calm and comfortable, so no heat tax. This is your weekly cardio gut-punch: torches calories, lifts your VO₂max (the ceiling on how much oxygen you can use), barely dents recovery. After a break, ease the intensity up across the intervals rather than red-lining rep one.

🚴 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	5 × 1 min	Zone 5 (~110% FTP) — FTP = functional threshold power, the watts you can hold for an hour. Ease back to 5 reps on the restart. 90 s easy between
Sprints	3 × 30 s	All-out, out of the saddle. 90 s recovery between. Build back to 4 next week
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] Overnight oats (as Tuesday) or a quick protein smoothie. Carbs + protein to fuel the HIIT — aim the macros below. ~600 kcal
~44 g prot

Lunch
~13:00
[Solo · meat]

[Solo · Meat] Pan-fried pork loin steak with apple slaw & new potatoes — juicy pork with a crisp, fresh slaw. On the plate in 20 minutes, ~52 g protein.

Method (Chris solo · 1 portion · 20 min)

Ingredients: 1–2 pork loin steaks (~220 g), 250 g new potatoes, ¼ white cabbage (shredded), 1 apple (matchsticks), 1 carrot (grated); Slaw dressing: 1 tbsp Greek yoghurt, 1 tsp Dijon, 1 tsp cider vinegar, squeeze lemon; 1 tsp olive oil, salt + pepper, parsley.

Boil new potatoes 15 min until tender. Drain.
Season pork well. Pan-fry in a little oil 3–4 min per side until golden and cooked through. Rest 3 min.
Toss cabbage, apple + carrot with the yoghurt-mustard dressing. Serve the pork with slaw + potatoes, parsley.

Macros

~700 kcal · 52 g protein · 58 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] Spanish butter bean & roasted red pepper stew with crusty bread — smoky, garlicky and silky. Tinned beans make it a 20-minute one-pot. No tofu.

Method (Chris solo · 1 big portion · 20 min)

Ingredients: 2 tins butter beans (drained), 1 jar/2 roasted red peppers (sliced), ½ tin chopped tomatoes, 1 onion, 3 garlic cloves, 1 tsp smoked paprika, ½ tsp chilli flakes, 1 tbsp sherry/red wine vinegar, 100 g spinach, 2 tbsp olive oil, crusty bread, parsley.

Fry onion in olive oil 5 min, add garlic + paprika + chilli 1 min.
Add roasted peppers, butter beans, tomatoes + vinegar + splash water. Simmer 10 min until thick and silky, lightly mashing some beans.
Stir in spinach to wilt. Season. Serve with crusty bread + parsley + a good drizzle of olive oil.

Macros

~640 kcal · 28 g protein · 80 g carbs · 24 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 · 2 July

🏋️ Gym Pull · Wife away · Solo · Meat lunch OK · Vegan dinner · Dry & breezier · 22°C

🏋️ GYM PULL

Second gym day — heavy Pull (back, biceps, posterior chain), built around a deadlift. The big strength stimulus of the week. After the layoff, leave a rep in the tank on the deadlift top set — form first, load follows.

🏋️ Gym Pull — back / biceps · ~50 min

Exercise	Sets × Reps	Form notes
Deadlift	3 × 5	Bar over mid-foot, flat back, push the floor away. Build up over warm-up sets — don't yank a cold heavy first rep
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 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 / ~203 g protein

Breakfast
~07:30 [Solo] Overnight oats or a protein smoothie. Carbs + protein to fuel the deadlift session. ~600 kcal
~44 g prot

Lunch
~13:00
[Solo · meat]

[Solo · Meat] Lamb kofta flatbreads with tzatziki & salad — quick spiced lamb mince koftas, warm flatbread, cooling yoghurt. 15-minute, full of flavour, ~52 g protein.

Method (Chris solo · 1 portion · 15 min)

Ingredients: 200 g lamb mince (5% or 10%), 1 garlic clove (grated), 1 tsp ground cumin, 1 tsp coriander, ½ tsp cinnamon, 1 flatbread, handful salad leaves, ½ tomato, ¼ red onion; Tzatziki: 4 tbsp Greek yoghurt, ¼ cucumber (grated + squeezed), 1 small garlic clove, mint, lemon.

Mix lamb with garlic, cumin, coriander, cinnamon + salt. Shape into 4 sausage-shaped koftas around skewers (or just ovals).
Griddle/pan-fry 8–10 min, turning, until charred and cooked through.
Mix the tzatziki. Warm the flatbread, pile on koftas, salad + tzatziki. Roll and eat.

Macros

~720 kcal · 52 g protein · 52 g carbs · 34 g fat

~720 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] Smoky three-bean & sweet potato hash — a one-pan skillet of crispy sweet potato, peppers & mixed beans with paprika. Fast, filling, no tofu.

Method (Chris solo · 1 big skillet · 25 min)

Ingredients: 1 sweet potato (small dice), 1 tin mixed beans (drained), 1 red pepper, ½ red onion, 2 garlic cloves, 1½ tsp smoked paprika, 1 tsp cumin, ½ tsp chilli flakes, 100 g spinach, 1 tbsp oil, optional vegan yoghurt to drizzle, coriander, lime.

Fry the diced sweet potato in oil over medium-high heat 12–14 min, covered for the first half, until soft inside and crisp outside.
Add onion + pepper 4 min, then garlic + spices 1 min.
Stir in the mixed beans 3 min to heat through, then spinach to wilt. Season. Drizzle with vegan yoghurt, coriander + lime.

Macros

~640 kcal · 30 g protein · 92 g carbs · 18 g fat

~640 kcal
~30 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 · ~203 g protein — heaviest lift day

Friday · 3 July

🔄 Active Recovery + Spin · Wife away · Solo · Meat lunch OK · Vegan dinner · Warm, dry & calm · 23°C

🔄 RECOVERY + SPIN

Active recovery — flush the legs after the first four days back, but keep moving. An easy Zone 2 spin, then a mobility + foam-roll block. A calm 23°C — take the spin into the garden. Nothing here should feel hard; this is the session that lets the others happen.

🔄 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. Primes you for Saturday

🥗 Friday Meals — solo · meat lunch · vegan dinner · ~2,720 kcal / ~192 g protein

Breakfast
~07:30 [Solo] Overnight oats or a protein smoothie. Lighter recovery day — keep breakfast solid to anchor the protein. ~580 kcal
~42 g prot

Lunch
~13:00
[Solo · fish]

[Solo · Fish] Garlic & chilli king prawn linguine — prawns, garlic, chilli, lemon & a little olive oil tossed through linguine. A restaurant plate in 15 minutes.

Method (Chris solo · 1 portion · 15 min)

Ingredients: 180 g raw king prawns, 90 g linguine, 3 garlic cloves (sliced), 1 red chilli (chopped), 1 lemon, 2 tbsp olive oil, handful cherry tomatoes (halved), fresh parsley, splash white wine (optional), salt + pepper.

Cook linguine al dente, save a mug of pasta water.
Gently warm garlic + chilli in olive oil 2 min (don't burn). Add prawns + tomatoes, cook 3 min until prawns are pink. Splash of wine/pasta water to make a sauce.
Toss in the linguine with lemon juice + a little pasta water until glossy. Parsley + pepper.

Macros

~660 kcal · 45 g protein · 78 g carbs · 18 g fat

~660 kcal
~45 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] Loaded falafel & hummus wrap with harissa-roasted veg — shop-bought falafel makes this a 15-minute assembly job. No tofu, big flavour.

Method (Chris solo · 1 generous wrap + side · 15 min)

Ingredients: 6 shop-bought falafel, 1 large wholemeal wrap or 2 flatbreads, 80 g hummus, ½ red pepper + ½ courgette (sliced), 1 tsp harissa, handful salad leaves, pickled red cabbage, 1 tbsp olive oil, lemon.

Toss the pepper + courgette in harissa + oil, roast at 200°C (or air-fry) for 12 min. Warm the falafel through alongside for the last 8 min.
Spread the wrap with hummus.
Fill with falafel, roasted veg, salad + pickled cabbage. Squeeze of lemon, roll tightly, slice.

Macros

~660 kcal · 28 g protein · 76 g carbs · 28 g fat

~660 kcal
~28 g prot

Snack
~21:00 1 nectarine + 25 g dark chocolate, or a small handful of nuts. Recovery day treat — you've earned a strong first week back. ~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): ~2,720 kcal · ~192 g protein — slightly lighter, it's a recovery day

Saturday · 4 July

🏠 Home Full-Body · Wife home · Vegan all day for 2 · Warm & dry · 22°C

🏠 FULL-BODY

A home full-body circuit — kettlebells, dumbbells, the Bosu, the decline bench and bands. Warm and dry at 22°C, so take it to the garden. A relaxed weekend of cooking for two — fajita bowls for lunch and an easy vegan sausage traybake for dinner. No tofu today.

🏠 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 · ~2,790 kcal / ~196 g protein

Breakfast
~08:30

[For 2 · vegan] Vegan protein pancakes with berries & maple — fluffy banana-oat pancakes boosted with protein powder. A proper weekend breakfast for two, no tofu.

Method (serves 2 · Chris ~60% / Wife ~40%) · 15 min

Total ingredients: 150 g self-raising flour, 60 g vanilla protein powder, 2 mashed bananas, 300 ml oat milk, 1 tsp baking powder, 1 tbsp maple + extra; Topping: 200 g mixed berries, 2 tbsp soya yoghurt, a little oil for the pan.

Whisk flour, protein, baking powder. Stir in banana, oat milk + maple to a thick batter. Rest 5 min.
Cook spoonfuls in a lightly oiled pan ~2 min each side until golden and bubbling.
Stack and top with berries, soya yoghurt + maple. Chris gets the bigger stack.

Your portion macros (Chris)

~600 kcal · 38 g protein · 90 g carbs · 12 g fat

~600 kcal
~38 g prot

Lunch
~13:00

[For 2 · vegan] Black bean & soy mince fajita bowls — sizzling peppers & onions, smoky beans & mince over rice with guacamole & salsa. 20 minutes, big protein, no tofu.

Method (serves 2 · Chris ~60% / Wife ~40%) · 20 min

Total ingredients: 200 g vegan/soy mince, 1 tin black beans (drained), 2 mixed peppers, 1 onion, 2 garlic cloves, 150 g basmati rice (dry), 2 tbsp fajita seasoning, 1 avocado + lime (guac), 4 tbsp salsa, 1 tbsp oil, coriander.

Cook rice. Stir-fry sliced peppers + onion in oil over high heat 5 min until charred at the edges.
Add garlic + soy mince + fajita seasoning, cook 4 min. Stir in black beans + a splash of water 3 min.
Mash avocado with lime for guac. Build bowls: rice, fajita mince + veg, guac, salsa + coriander. Chris ~60%.

Your portion macros (Chris)

~680 kcal · 36 g protein · 86 g carbs · 22 g fat

~680 kcal
~36 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 sausage, butter bean & roasted veg traybake — everything on one tray in the oven, finished with a sticky tomato-mustard glaze. Minimal effort, maximum comfort.

Method (serves 2 · Chris ~60% / Wife ~40%) · 35 min, mostly hands-off

Total ingredients: 6 vegan sausages, 1 tin butter beans (drained), 2 red onions (wedges), 2 mixed peppers, 1 courgette, 200 g cherry tomatoes, 2 garlic cloves; Glaze: 2 tbsp tomato purée, 1 tbsp wholegrain mustard, 1 tbsp maple, 1 tbsp balsamic; 2 tbsp olive oil, oregano, crusty bread or new potatoes, parsley.

Tip sausages, onion, peppers, courgette, tomatoes, butter beans + whole garlic onto a tray. Toss with oil + oregano + seasoning.
Roast at 200°C for 25 min, turning once.
Mix the glaze, toss it through the tray, roast a final 8 min until sticky. Parsley + crusty bread. Chris ~60%.

Your portion macros (Chris)

~700 kcal · 40 g protein · 66 g carbs · 32 g fat

~700 kcal
~40 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 195 g. ~300 kcal
~34 g prot

Day total (Chris): ~2,790 kcal · ~196 g protein — fully vegan, protein from beans, soy mince + shakes

Sunday · 5 July

🚵 Outdoor ride — Newton Abbot / Dartmoor · Wife home · Vegan all day for 2 · Batch cook PM · 22°C, dry, breezy

🚵 RIDE DAY · 22°C · breezy

Family ride day — dry and 22°C, ideal for getting back out on the bike around Newton Abbot/Dartmoor. There's a moderate westerly breeze (gusts ~25 mph), so plan the loop to ride out into the wind and come home with it behind you. Keep it enjoyable on the restart — a steady Zone 2 base with a couple of climbs is plenty. Fuel before, sip throughout, recover after.

🚵 Endurance Ride — Newton Abbot / Dartmoor · ~2 h

Phase	Duration	Notes
Warm-up	15 min	Easy spin out of town, build to Zone 2. Head out into the wind while you're fresh
Zone 2 endurance	90 min	Zone 2 = conversational, ~65% max HR. Roll the Teign valley lanes onto the moor. Drink every 15–20 min
Dartmoor climb efforts	2–3 × 3–5 min	Zone 4 (~85–90% max HR) up the moor climbs. Fewer on the restart — full recovery between. Builds power
Cool-down	10 min	Easy spin home with the wind behind you, then stretch calves, quads + hip flexors

🥗 Sunday Meals — vegan all day · cooking for 2 · ~2,970 kcal / ~177 g protein (ride day)

Pre-ride
~07:30 [For 2 · vegan] Big porridge — 100 g oats + oat milk + 1 banana + 1 scoop protein + cinnamon + maple. Slow-release carbs to fuel the ride, eaten ~60–90 min before you roll. ~600 kcal
~35 g prot

On-ride
fuel 2 bananas + 2 medjool dates + 1 flapjack across the ride. Sip electrolytes — drink before you're thirsty. ~380 kcal of fast carbs. ~380 kcal
~6 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] Mediterranean chickpea & roasted veg orzo — orzo tossed with roasted courgette & pepper, chickpeas, sundried tomato, olives & basil. A big, bright refuel, no tofu.

Method (serves 2 · Chris ~60% / Wife ~40%) · 25 min

Total ingredients: 180 g orzo (dry), 1 tin chickpeas (drained), 1 courgette, 2 peppers, 1 red onion, 6 sundried tomatoes (chopped), handful black olives, 60 g rocket, handful basil, 30 g toasted pine nuts/flaked almonds; Dressing: 3 tbsp olive oil, 1 lemon, 1 garlic clove, salt + pepper.

Roast chopped courgette, peppers, onion + chickpeas with a little oil at 200°C for 20 min.
Cook orzo, drain, rinse briefly. Whisk the dressing.
Toss orzo, roasted veg + chickpeas, sundried tomato, olives, rocket + basil with the dressing. Top with toasted nuts. Chris ~60%.

Your portion macros (Chris)

~680 kcal · 30 g protein · 92 g carbs · 24 g fat

~680 kcal
~30 g prot

Dinner
~19:00

[For 2 · vegan] Smoky bean "meatballs" in tomato sauce with spaghetti — blitzed black bean & oat balls baked then simmered in a rich marinara. Creative, hearty, no tofu.

Method (serves 2 · Chris ~60% / Wife ~40%) · 35 min

Total ingredients: Balls — 2 tins black beans (drained well), 60 g porridge oats, 1 garlic clove, 1 tsp smoked paprika, 1 tsp cumin, 2 tbsp tomato purée, 3 tbsp nutritional yeast, salt + pepper; Sauce — 1 tin chopped tomatoes, 1 garlic clove, 1 tsp oregano, 1 tbsp olive oil; 180 g spaghetti, fresh basil.

Mash beans well, mix with oats, garlic, spices, purée, nooch + seasoning until it holds. Roll into ~14 balls. Bake at 200°C for 18 min, turning once.
Make the sauce: garlic in oil 1 min, add tomatoes + oregano, simmer 10 min. Add the baked balls, simmer gently 5 min.
Cook spaghetti. Serve topped with the bean balls + sauce + basil. Chris ~60%.

Your portion macros (Chris)

~660 kcal · 34 g protein · 104 g carbs · 12 g fat

~660 kcal
~34 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): ~2,970 kcal · ~177 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 carrot, lentil & coconut soup — 4 portions boxed up for the wife's Mon–Thu travel-week lunches. Silky, warming and naturally high in protein from the lentils. No tofu.

Ingredients: 200 g red lentils, 500 g carrots (chopped), 1 onion, 2 garlic cloves, 1 thumb ginger, 1 tin light coconut milk, 1 tbsp mild curry powder, 1 tsp cumin, 1 tsp ground coriander, 1.2 L veg stock, 1 tbsp oil, coriander, lemon.
Method: Fry onion + carrot 6 min. Add garlic, ginger + spices 1 min. Add lentils, coconut milk + stock. Simmer 25 min until the lentils + carrots are soft. Blitz smooth with a stick blender, season, finish with lemon + coriander. Cool, box into 4 portions, fridge/freeze.

🛒 Asda Shopping List · 29 Jun–5 Jul

Sized for solo cooking Tue–Fri + shared "for 2" weekends & Monday. Lighter on tofu this week — the plant meals lean on beans, lentils, soy mince & vegan sausages. Items tagged [ROLL] are pantry staples — only buy if you're running low. Tap any item to tick it off.

🥦 Produce

Mixed peppers 9 (Mon chilli · Tue Cajun · Wed stew · Thu hash · Sat fajita + traybake · Sun orzo)
Courgettes 3 (Fri wrap · Sat traybake · Sun orzo)
Cherry tomatoes 2 punnets (Fri linguine · Sat traybake)
Tomatoes 4 (Tue dal · Thu kofta · salsa)
Cucumber 1 (Thu tzatziki)
Avocados 3 (Mon · Sat guac · spare)
Spinach 3 × 200 g bags (Tue · Wed · Thu)
Salad leaves / rocket 2 bags (Thu · Fri · Sun)
Sweet potatoes 1 (Thu hash)
New potatoes 500 g (Wed pork)
White + red cabbage 1 each (Mon slaw · Wed slaw · pickled)
Carrots 6 (Mon/Wed slaw · Sun soup batch ×4)
Apples 3 (Tue oats · Wed slaw)
Bananas large bunch ~12 (daily shakes · smoothie · Sun ride fuel)
Mixed berries 2 punnets (Mon smoothie · Sat pancakes)
Nectarine 1 (Fri snack)
Red onions 3 · Brown onions 4
Spring onions 1 bunch (Tue Cajun)
Garlic 2 bulbs · Ginger 1 thumb (Tue dal · Sun soup)
Red chilli 2 (Fri linguine · Thu hash)
Fresh herbs coriander, parsley, basil, mint (across the week)
Lemons 5 · Limes 4
Frozen edamame 500 g bag (Wed/Sat snacks)
Frozen sweetcorn 300 g (Tue Cajun)

💪 Plant proteins (tofu-light)

Vegan / soy mince 2 × 200 g (Mon chilli · Sat fajita)
Vegan sausages 1 pack of 6 (Sat traybake)
Shop-bought falafel 1 pack (Fri wrap)
Hummus 2 × 200 g tubs (Mon pittas · Fri wrap)
Tinned black beans 4 tins (Mon · Sat · Sun balls ×2)
Tinned kidney beans 1 tin (Mon chilli)
Tinned mixed beans 1 tin (Thu hash)
Tinned butter beans 3 tins (Wed stew ×2 · Sat traybake)
Tinned chickpeas 3 tins (Mon pittas ×2 · Sun orzo)
Red lentils 350 g (Tue dal · Sun soup batch)

🥩 Meat & fish (Tue–Fri lunch only)

Chicken breast 220 g (Tue Cajun)
Pork loin steaks ~220 g (Wed)
Lamb mince 200 g (Thu koftas)
Raw king prawns 180 g (Fri linguine)

🌾 Grains

Wholemeal pittas 1 pack (Mon)
Flatbreads / naan 1 pack (Tue dal · Thu kofta)
Large wraps 1 pack (Fri falafel)
Linguine 90 g (Fri prawns)
Spaghetti 180 g (Sun bean balls)
Orzo 180 g (Sun)
Crusty bread / ciabatta 1 (Wed stew · Sat traybake)
Rolled / porridge oats [ROLL] (overnight oats · Sun porridge · bean balls)
Basmati rice [ROLL] (Mon · Tue · Sat)
Self-raising flour small bag (Sat pancakes)
Granola 1 bag (Mon smoothie bowl)
Flapjacks 2 (Sun on-ride)

🥛 Dairy alts & fridge

Oat milk 4 × 1 L (shakes all week · oats · porridge · pancakes)
Soya yoghurt large tub (overnight oats · snacks · pancakes)
Greek yoghurt small pot — solo (Wed slaw · Thu tzatziki)
Vegan mayo small jar (Mon slaw)
Light coconut milk 2 tins (Tue dal · Sun soup batch)

🫙 Pantry

Chopped tomatoes 4 tins (Mon chilli · Wed stew · Sun bean balls + spare)
Jarred roasted red peppers 1 jar (Wed stew)
Sundried tomatoes 1 jar (Sun orzo)
Black olives 1 jar (Sun orzo)
Cajun seasoning 1 jar (Tue)
Fajita seasoning 1 jar (Sat)
Harissa paste 1 jar (Fri wrap)
Salsa 1 jar (Sat fajita)
Wholegrain mustard 1 jar (Sat traybake glaze)
Cocoa powder [ROLL] (Mon chilli depth)
Pine nuts / flaked almonds small bag (Sun orzo)
Medjool dates 200 g (Sun ride · Mon pre-football)
Rice cakes 1 pack (Mon pre-football)
Dark chocolate 1 bar (Fri snack)
Olive oil · veg oil [ROLL]
Balsamic · cider/red wine vinegar [ROLL]
Nutritional yeast (nooch) [ROLL] (Sun bean balls)
Tomato purée · maple syrup · Dijon [ROLL]
Veg stock cubes · chia · mixed nuts/seeds · walnuts [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 ride)

🌶️ Spices

Smoked paprika [ROLL] (Mon · Wed · Thu)
Ground cumin [ROLL] (Mon · Tue · Thu · Sun)
Ground coriander [ROLL] (Thu · Sun soup)
Turmeric [ROLL] (Tue dal)
Curry powder [ROLL] (Tue dal · Sun soup)
Chilli flakes [ROLL] (Wed · Thu)
Ground cinnamon [ROLL] (Tue oats · Thu kofta · porridge)
Dried oregano [ROLL] (Sat · Sun)
Sea salt & black pepper [ROLL]

📦 Notes: Tofu's off the menu this week — the vegan meals use soy mince, vegan sausages, falafel, and plenty of beans & lentils for protein instead. All shared "for 2" dishes (Monday + weekends) are fully vegan for your wife. Meat & fish are solo Tue–Fri lunches only — Cajun chicken (Tue), pork loin (Wed), lamb koftas (Thu), king prawns (Fri). Greek yoghurt is a solo item (Wed slaw / Thu tzatziki). Most dishes are 15–25 minutes; the Saturday traybake and Sunday bean balls are mostly hands-off oven time. Sunday's batch cook makes 4 × carrot, lentil & coconut soup for the wife's travel lunches. Freeze a few ripe bananas for the shakes.

📖 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.

Zone 4Hard effort — ~85–90% max HR. The Dartmoor climb efforts on Sunday. Builds power and threshold.

DOMSDelayed-Onset Muscle Soreness. Expect some after the first sessions back — eases as you re-adapt.

BMRBasal Metabolic Rate. Calories burned at complete rest. Yours: 2,316 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. Held at 14 through the break.

Water weightTemporary scale change from glycogen + fluid — not fat. Drops in the first 1–2 weeks back in a deficit. A great early motivator.

Soy minceTextured vegan mince — ~18–20 g protein per 100 g. A quick, high-protein base for chilli, fajitas & bolognese (and not tofu!).

DalIndian spiced lentil dish. Red lentils collapse into a creamy, protein-rich base in ~20 minutes.

KoftaMiddle Eastern spiced minced-meat skewers — here lamb with cumin, coriander & cinnamon. 15 minutes start to finish.

Gigante / butter beansLarge, creamy beans that turn silky in a stew — great protein without any soya.

NoochNutritional yeast. Cheesy umami flakes, high in B vitamins. Binds & flavours the bean balls.

Socca / falafelChickpea-based — falafel give a quick, crunchy, high-fibre plant protein with zero cooking from a pack.