Chris's Fitness Dashboard — 4

Scale Snapshot — 2 May 2026, 07:15

Body Weight 112.9 kg 22.9 kg from your 90 kg goal. At ~0.5–0.7 kg/week loss, that's roughly 8–10 months of consistent execution. Track weekly average, ignore daily noise.

BMI 31.9 Categorised "obese" by population norms — but BMI doesn't account for your 51.5 kg of muscle. Use body fat % and visceral fat instead.

Body Fat % 29.3% Target zone 18–20% for your age and goals. That's roughly 11 kg of fat to drop — exactly the gap to your 90 kg target if muscle holds steady.

Visceral Fat Rating 14 ⚠ Elevated. Healthy 1–9, elevated 10–14, high 15+. Most strongly linked to metabolic disease risk. Responds fastest to deficit + Zone 2 cardio.

Subcutaneous Fat 25.1% Fat under the skin (the "softer" stuff). Comes off slower than visceral but is the visible change you'll see in the mirror.

Skeletal Muscle Mass 51.5 kg ✓ Above your 50 kg floor. Protect this at all costs — keep hitting 200g protein and the lifting plan stays effective.

Total Muscle Mass 75.75 kg Includes skeletal + smooth/cardiac muscle. Solid base. Watch this trend alongside skeletal muscle.

Fat-Free Body Weight 79.82 kg Everything that isn't fat — muscle, bone, water, organs. As weight drops, we want this number to stay stable or grow.

Body Water 51.0% Healthy hydration range for adult males is 50–65%. You're in range. Aim for 3+ litres on training days.

Bone Mass 3.99 kg Normal for an adult male of your frame. Lifting + Vitamin D + protein keep this strong long-term.

Protein 16.1% Body protein percentage — typically 16–18% in men. You're at the lower end of normal; your 200 g/day target supports this.

BMR 2,294 kcal Basal Metabolic Rate — calories burned at complete rest. With your activity, TDEE estimates 3,200–3,400 kcal — so 2,700 kcal is a sustainable ~500 kcal deficit.

Metabolic Age 40 Composite "fitness age" the scale infers. Driven mostly by visceral fat and body fat %. Will trend down as those drop.

Newton Abbot Weather — 4–10 May 2026

MON

4 May

⛅

17° / 9°C

Rain 20–40%

Moderate

Light winds

TUE

5 May

⛅

17° / 5°C

Rain 20–30%

Moderate

Light winds

WED

6 May

🌤

14° / 3°C

Rain ~10%

Low risk

Light winds

THU

7 May

☀️

14° / 4°C

Rain <5%

Driest

Light winds

FRI

8 May

🌦

13° / 8°C

Showers

Unsettled

Moderate

SAT

9 May

🌧

12° / 10°C

Rain 70–90%

Wet

Light winds

SUN

10 May

🌦

13° / 9°C

AM clear → PM showers

Ride early!

Light winds

Source: Met Office & TheWeatherOutlook · Updated 1 May 2026. Sunday is your dedicated outdoor ride day — check the morning forecast at 07:00 and aim to be rolling by 08:00 to beat the showers.

Daily Plan — Workouts & Meals Together

Monday · 4 May

⛅ 17°C · Rain 20–40% · Two-session day · Wife home — vegan all day

🏋 GYM + ⚽ FOOTBALL

Two-session day. Gym push at lunch, indoor football 8:30–9:30 pm. Drop gym intensity slightly (RPE 7 instead of 8) so you have fuel for football. Both you and your wife are home tonight — full vegan dinner for two.

🏋 Session 1 — Gym Push (RPE 7)

Exercise	Sets × Reps	Notes
Spinning bike warm-up	1 × 8 min	Zone 2, easy spin
Barbell bench press	4 × 8	RPE 7 — leave 2–3 reps in tank for football. Lie flat, grip just wider than shoulders, lower bar to mid-chest.
Overhead barbell press	3 × 8–10	Standing, brace core, press bar overhead. Controlled descent. Don't arch lower back.
Cable chest fly (low to high)	3 × 12–15	Pulleys at lowest setting, sweep arms upward in arc. Squeeze peak contraction at top.
Cable tricep pushdown	3 × 12–15	Rope attachment, elbows pinned to sides, push down + spread rope at bottom.
Dumbbell lateral raise	3 × 15	Light dumbbells, raise to shoulder height, slight bend at elbow. No swinging.
Cool-down stretch	8 min	Save the legs for tonight

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

~1.8–2 km running, mixed intensity. Estimated burn 400–500 kcal depending on possession and pace. Hydrate well during the day, light meal 2–3 hours before. Bring water + electrolyte tabs pitchside.

Dynamic warm-up	5 min pre-game	Leg swings, lunges, ankle circles, light jogs — get hips loose
Match play	60 min	Mixed sprints, jogs, walking — Zone 2 base with Zone 4–5 spikes
Post-game stretch	10 min at home	Calves, hamstrings, hip flexors — important for Tuesday recovery

🥗 Monday Meals — ~2,700 kcal · ~200 g protein · vegan all day · cooking for two tonight

Breakfast
~07:00

Overnight oats: 80 g rolled oats + 300 ml oat milk + 30 g pea protein + 1 tbsp chia seeds + 100 g frozen berries.

Method (prep night before)

In a sealable jar combine 80 g rolled oats, 30 g pea protein, 1 tbsp chia seeds, pinch cinnamon.
Pour over 300 ml oat milk and stir thoroughly. Top with 100 g frozen berries.
Seal, refrigerate 8+ hours. Stir before eating, drizzle 1 tsp maple syrup if needed.

Tip

Mix protein into milk first to avoid clumps. Berries thaw overnight and release juice into oats.

~520 kcal
~45 g prot

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

Lunch
~13:00

Tempeh grain bowl: 180 g pan-fried tempeh + 100 g cooked quinoa + roasted courgette + cherry tomatoes + 2 tbsp tahini dressing + spinach. +Optional: 2 tbsp hemp hearts (+6 g protein)

Method

Slice 180 g tempeh into 1 cm strips. Marinate 5 min in 1 tbsp tamari + 1 tsp maple syrup + 1 tsp smoked paprika.
Heat 1 tsp olive oil in a frying pan. Pan-fry tempeh 3–4 min each side until golden.
Roast 1 sliced courgette + handful cherry tomatoes at 200°C / fan 180°C for 18 min with 1 tsp olive oil + salt.
Cook 50 g dry quinoa in 100 ml veg stock for 12 min, fluff with fork.
Tahini dressing: 2 tbsp tahini + 1 tbsp lemon juice + 1 tsp maple + 2–3 tbsp water until pourable.
Plate quinoa, top with handful spinach, tempeh, roasted veg, drizzle dressing.

~560 kcal
~42 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

[Cook for 2] Seitan stir-fry: 200 g seitan strips + 80 g rice noodles (dry) + edamame + tenderstem broccoli + red pepper + ginger/garlic + peanut-soy sauce.

Method (serves 2)

Cook 160 g rice noodles per packet, drain, rinse cold.
Sauce: 3 tbsp tamari + 2 tbsp peanut butter + 1 tbsp maple syrup + 1 tbsp lime juice + 100 ml hot water + 1 tsp sesame oil. Whisk smooth.
Heat 1 tbsp sesame oil in a wok. Add 2 grated garlic cloves + 1 tbsp grated ginger, 30 sec.
Add 200 g seitan strips, stir-fry 3 min until edges crisp.
Add 1 sliced red pepper + 200 g tenderstem + 100 g frozen edamame. Stir-fry 4 min until just tender.
Add noodles + sauce, toss until everything coated and hot. Top with chopped peanuts + lime wedge.

~520 kcal
~42 g prot

Pre-Football
~19:45 2 medjool dates + 1 banana — fast carbs only, no protein this close to running. ~180 kcal
~2 g prot

Post-Football
~21:45 Recovery shake: 30 g pea/rice protein + 300 ml oat milk + 1 tbsp almond butter + frozen berries — blended. ~310 kcal
~30 g prot

Tuesday · 5 May

⛅ 17°C · Rain 20–30% · Home session · Solo cooking · Meat OK at lunch

🏠 HOME — PULL

Back, biceps, rear delts at home. Swedish ladder is your pull-up station — use it hard. Kettlebell RDLs (Romanian Deadlifts) for the posterior chain. Legs may be tight from football — go easy on the warm-up.

🏠 Solo cooking Tue–Fri — wife is working away. Lunch can include meat; keep dinners portable so leftovers travel for her if needed.

Exercise	Sets × Reps	Notes
Band pull-aparts (warm-up)	3 × 20	Light band, scapular retraction — squeeze shoulder blades together
Swedish ladder pull-ups	5 × AMRAP	As Many Reps As Possible. Full hang, chin clears bar — rest 90 sec
Kettlebell RDL	4 × 10	Romanian Deadlift: hinge at hips, soft knee, lower KB along legs until hamstring stretch. Don't round back.
Dumbbell bent-over row	3 × 12 each side	Free hand on bench for support. Pull DB to hip, drive elbow back not up.
Banded face pulls	3 × 20	Anchor band at chest height. Pull rope to forehead level, flare elbows.
Swedish ladder dips	3 × 10–12	Tricep emphasis. Lower until upper arms parallel to floor.
Dumbbell hammer curl	3 × 12	Neutral grip (palms facing in). Targets brachialis + forearm.
Band stretch cool-down	10 min	Lat hang, chest opener, hip flexor

🥗 Tuesday Meals — solo · meat option at lunch

Breakfast
~07:00

Chickpea scramble: 1 tin chickpeas (mashed coarse) + kala namak (black salt) + turmeric + nutritional yeast + spinach + cherry tomatoes + 2 slices wholegrain toast. +Optional: 1 scoop pea protein on the side

Method

Drain & rinse 1 tin (240 g drained) chickpeas. Mash coarsely with a fork — leave some texture.
Heat 1 tsp olive oil in a non-stick pan. Add chickpeas, ¼ tsp turmeric, ¼ tsp kala namak, 1 tbsp nutritional yeast, pinch black pepper.
Cook 4 min, stirring, until edges crisp.
Add handful spinach + 6 halved cherry tomatoes. Cook 2 min until spinach wilts.
Serve on 2 slices toasted wholegrain bread.

Why kala namak?

Sulphurous compounds give the dish an unmistakably egg-like flavour without using tofu or eggs.

~510 kcal
~42 g prot

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

Lunch
~13:00
[meat OK]

Chicken & quinoa power bowl: 180 g grilled chicken breast + 100 g cooked quinoa + roasted peppers + spinach + avocado + lemon-tahini drizzle.

Method

Season 180 g chicken breast with salt, pepper, smoked paprika, garlic powder, 1 tsp olive oil.
Grill or pan-fry 6 min each side until 75°C internal. Rest 5 min, slice.
Cook 50 g dry quinoa in 100 ml stock 12 min.
Roast 1 sliced red pepper at 200°C for 18 min.
Plate quinoa, top with spinach, chicken, peppers, ½ sliced avocado. Drizzle 1 tbsp tahini whisked with lemon juice + water.

Vegan swap

Replace chicken with 180 g pan-fried tempeh marinated in tamari + smoked paprika.

~560 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

[Solo · vegan] Seitan "steak": 180 g seitan pan-seared with garlic + rosemary + 300 g sweet potato mash + steamed tenderstem + nutritional yeast gravy.

Method

Peel + cube 300 g sweet potato. Boil 12 min until soft. Mash with 1 tsp olive oil, salt, pepper, ½ tsp smoked paprika.
Heat 1 tbsp olive oil in pan. Add 2 smashed garlic cloves + sprig rosemary.
Pan-sear 180 g seitan steak 3 min each side until crusty. Spoon garlic-rosemary oil over while cooking.
Steam 150 g tenderstem broccoli 4 min.
Gravy: 1 tbsp vegan butter + 1 tbsp flour, whisk 1 min. Add 250 ml veg stock + 1 tbsp nutritional yeast + 1 tsp tamari. Simmer until thick.

~530 kcal
~46 g prot

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

Wednesday · 6 May

🌤 14°C · Rain ~10% · Cleanest weekday · Solo · Meat OK at lunch

🚴 ZWIFT HIIT

Zwift HIIT on the smart trainer. ERG mode handles resistance — you just hold the cadence. 10×1-minute intervals at 120% FTP (Functional Threshold Power) with 90-second recovery spins.

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

Total: ~55 min · Estimated burn: 450–550 kcal · Suggested route: Watopia "Tick Tock" or Richmond UCI Circuit (both flat — ERG ignores gradient).

🥗 Wednesday Meals — solo · meat option at lunch

Breakfast
~07:00 Overnight oats + 1 tbsp almond butter swirl + 30 g pea protein pre-mixed. ~530 kcal
~46 g prot

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

Lunch
~13:00
[meat OK]

Turkey & avocado wrap: 150 g lean turkey breast slices + 1 large wholegrain wrap + hummus + spinach + roasted red pepper + ½ avocado + chilli flakes.

Method

Warm 1 large tortilla wrap 10 sec in microwave or 30 sec in dry pan to soften.
Spread 2 tbsp hummus across the wrap.
Layer: handful spinach, 150 g sliced turkey, sliced roasted red pepper, ½ sliced avocado, pinch chilli flakes.
Squeeze lemon juice over, season, roll tightly. Slice diagonally.

Vegan swap

Replace turkey with 150 g sliced seitan + extra 1 tbsp hummus.

~540 kcal
~48 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

[Solo · vegan] Black bean & tempeh tacos: 150 g tempeh crumbled + 1 tin black beans + cumin + smoked paprika + 3 corn tortillas + avocado + shredded cabbage + lime + salsa.

Method

Crumble 150 g tempeh into chunks. Heat 1 tsp olive oil in pan, add tempeh + 1 tsp cumin + 1 tsp smoked paprika + 1 tsp tamari + ½ tsp chilli powder.
Cook 5 min, stirring, until crispy edges.
Add 1 tin drained black beans + 2 tbsp water. Mash a third for texture. Cook 2 min.
Warm 3 corn tortillas in dry pan 20 sec each side.
Top each: bean-tempeh mix, shredded cabbage, ½ avocado sliced, salsa, squeeze lime.

~560 kcal
~40 g prot

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

Thursday · 7 May

☀️ 14°C · Rain <5% · Driest day · Solo · Meat OK at lunch

🏋 GYM — PULL FOCUS

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

Exercise	Sets × Reps	Notes
Rowing machine warm-up	8 min	Easy pace, engage lats consciously
Lat pulldown (wide grip)	4 × 8–10	RPE 8 — pull elbows down to pockets, lean back ~10°
Cable seated row (close grip)	3 × 10–12	Full extension forward, retract fully back, drive elbows behind
Single-arm dumbbell row	3 × 10 each	Knee + hand on bench, elbow drives back, not up
Cable face pull (rope)	3 × 15	External rotation at end — knuckles toward ears
Barbell bent-over row	3 × 8	RPE 8 — hinge 45°, bar to lower chest, neutral spine
EZ-bar curl	3 × 10–12	Full ROM, no swinging — keep elbows pinned
Cool-down + band stretches	10 min	Lat hang, child's pose

🥗 Thursday Meals — solo · meat option at lunch

Breakfast
~07:00 Protein smoothie bowl: 30 g pea protein + 250 ml oat milk + frozen mango + banana, blended thick. Top with 50 g granola + chia seeds + coconut flakes. ~510 kcal
~38 g prot

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

Lunch
~13:00
[meat OK]

Salmon & rice bowl: 150 g grilled salmon fillet + 100 g cooked brown rice + edamame + cucumber + avocado + tamari-ginger drizzle.

Method

Cook 50 g dry brown rice in 120 ml water for 25 min.
Pat 150 g salmon fillet dry, season with salt + pepper + 1 tsp tamari.
Heat 1 tsp sesame oil in a pan. Cook salmon skin-side down 4 min, flip 2 min.
Drizzle: 1 tbsp tamari + 1 tsp grated ginger + 1 tsp rice vinegar + ½ tsp sesame oil + 1 tsp maple.
Plate rice, top with handful edamame, sliced cucumber, ½ avocado, salmon. Drizzle sauce. Sprinkle sesame seeds.

Vegan swap

Replace salmon with 180 g pan-fried marinated tempeh + 1 sheet crumbled toasted nori for ocean flavour.

~580 kcal
~42 g prot

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

Dinner
~19:00

[Solo · vegan] Buddha bowl: 100 g brown rice + roasted chickpeas (1 tin) + ½ avocado + edamame + cucumber + pickled red onion + tahini-lemon dressing.

Method

Cook 50 g dry brown rice in 120 ml water for 25 min.
Drain & rinse 1 tin chickpeas. Pat very dry. Toss with 1 tsp olive oil, ½ tsp smoked paprika, ½ tsp cumin, salt.
Roast at 200°C / fan 180°C for 25 min, shaking once, until crispy.
Quick pickle: thinly slice ½ red onion, cover with 2 tbsp red wine vinegar + pinch salt + sugar. Sit 15 min.
Tahini dressing: 2 tbsp tahini + 1 tbsp lemon juice + 2–3 tbsp water until pourable.
Plate rice, arrange chickpeas, avocado, edamame, cucumber, pickled onion. Drizzle dressing.

~530 kcal
~34 g prot

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

Friday · 8 May

🌦 13°C · Showers · Active recovery · Solo · Meat OK at lunch

🧘 RECOVERY + SPIN

Active recovery — keeps blood flowing without adding stress. Light spinning + Bosu ball balance + full-body mobility. Don't push. This day pays off on Sunday's ride.

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, Bosu squat hold 3 × 20 sec
Swedish ladder light pull-ups	3 × 5	Quality over reps — no grinding
Full-body band stretch	25–30 min	Hip flexors, thoracic rotation, lat, chest, hamstring, calf

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

Breakfast
~07:00 Wholegrain porridge: 80 g oats + 300 ml oat milk + 25 g pea protein stirred in after cooking + cinnamon + sliced banana + almond butter. ~500 kcal
~38 g prot

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

Lunch
~13:00
[meat OK]

Tuna & bean salad: 1 tin tuna in spring water (drained) + 1 tin cannellini beans + cherry tomatoes + red onion + parsley + lemon-olive-oil dressing + 2 slices sourdough.

Method

Drain & rinse 1 tin cannellini beans (240 g drained).
Drain 1 tin tuna in spring water (~110 g drained).
In a bowl combine: beans, tuna (flaked), 8 halved cherry tomatoes, ¼ thinly sliced red onion, handful chopped parsley.
Dressing: 2 tbsp olive oil + 1 tbsp lemon juice + 1 tsp Dijon mustard + salt + pepper. Whisk.
Toss everything together. Serve with 2 slices toasted sourdough.

Vegan swap

Replace tuna with 100 g extra cannellini beans + 1 tbsp capers + 1 sheet crumbled nori.

~510 kcal
~42 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

[Solo · vegan] Jackfruit "bolognese": tinned young jackfruit shredded + onion + garlic + tomato + 80 g lentils (dry) + 100 g lentil pasta + nutritional yeast + basil.

Method

Drain 1 tin young jackfruit (in brine), rinse, shred with two forks.
Heat 1 tbsp olive oil in pan. Sauté 1 chopped onion + 2 grated garlic cloves 5 min.
Add jackfruit + 1 tsp dried oregano + 1 tsp smoked paprika. Cook 3 min.
Add 1 tin chopped tomatoes + 80 g dry red lentils + 300 ml veg stock + 1 tbsp tomato puree.
Simmer 25 min until lentils tender, sauce thick. Stir in 1 tbsp nutritional yeast + handful basil.
Cook 100 g lentil pasta per packet. Drain, toss with sauce. Top with extra nutritional yeast.

~550 kcal
~38 g prot

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

Saturday · 9 May

🌧 12°C · Rain 70–90% · Wife home — vegan · Cooking for 2

🏠 HOME FULL-BODY

Wet day — perfect for a focused full-body home session. Combine kettlebells, Swedish ladder, Bosu, decline bench. Save the legs — Sunday is the big ride.

Exercise	Sets × Reps	Notes
Spinning bike warm-up	10 min	Zone 2 easy spin
Goblet squat (kettlebell)	4 × 10	Heavy KB at chest, elbows tucked, full depth (hips below knees if mobile)
Swedish ladder pull-ups	4 × AMRAP	Strict form — leave 1 rep in tank for ride day
Decline bench press (DB)	4 × 10	Lower chest emphasis. Bench at -15°. Controlled descent to mid-chest.
Kettlebell swing	4 × 15	Hip-driven explosive — glutes + hamstrings + core. Not arm work.
Bosu push-ups	3 × 12	Flat side up — chest + core stabiliser
Single-leg Bosu squat	3 × 8 each	Dome up — balance + glute med
Swedish ladder dips	3 × 10	Tricep finisher
Decline sit-ups	3 × 15	Hands at temples, controlled tempo
Band stretch cool-down	10 min	Full body — open hips for tomorrow's ride

🥗 Saturday Meals — vegan · cooking for 2 · order Asda delivery this morning

Breakfast
~08:00

[Cook for 2] Chickpea besan omelette: 100 g gram (chickpea) flour + 200 ml water + kala namak + turmeric + nutritional yeast — pour into pan with mushrooms, spinach, cherry tomatoes. Tastes egg-like, no tofu. Serve with sourdough × 2 + avocado + baked beans.

Method (serves 2)

Whisk batter: 100 g gram flour + 200 ml water + ½ tsp kala namak + ¼ tsp turmeric + 1 tbsp nutritional yeast + black pepper. Rest 10 min.
Heat 1 tsp oil in non-stick pan (medium heat). Sauté 80 g sliced mushrooms 3 min. Add handful spinach, 6 halved cherry tomatoes, 1 min.
Pour half the batter over, swirl to coat. Cook 4 min until set on bottom + edges curl.
Flip carefully or fold in half. Cook 2 min. Slide onto plate.
Repeat for second omelette.
Serve with toasted sourdough, ½ avocado each, warm baked beans.

~600 kcal
~38 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

Tempeh BLT: 150 g tempeh "bacon" (sliced thin, marinated in soy + maple + smoked paprika, pan-fried crispy) + sourdough + lettuce + tomato + vegan mayo.

Method

Slice 150 g tempeh into thin strips (~3 mm).
Marinade: 2 tbsp tamari + 1 tbsp maple syrup + 1 tsp smoked paprika + 1 tsp liquid smoke (optional) + 1 tsp olive oil. Soak strips 10 min.
Heat dry pan medium-high. Add tempeh strips, cook 3 min each side until deeply caramelised.
Toast 2 slices sourdough. Spread vegan mayo on both sides.
Layer: lettuce, sliced tomato, tempeh "bacon", more lettuce. Top with second slice.

~510 kcal
~36 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

[Cook for 2] Tempeh & vegetable Thai green curry: 200 g tempeh + 1 tin coconut milk + Thai green paste + edamame + courgette + spinach + 150 g jasmine rice. Proper Saturday dinner.

Method (serves 2)

Cube 200 g tempeh. Steam 5 min to remove bitterness, then pan-fry in 1 tsp oil 4 min until golden.
Cook 150 g jasmine rice in 300 ml water, 12 min, rest covered 5 min.
In a wok, fry 3 tbsp Thai green curry paste in 1 tsp oil 1 min until fragrant.
Add 1 tin (400 ml) coconut milk + 1 tbsp tamari + 1 tsp maple syrup. Simmer 3 min.
Add 1 sliced courgette + 100 g frozen edamame. Simmer 5 min.
Add tempeh + 2 handfuls spinach. Cook 2 min until spinach wilts.
Squeeze lime over, top with fresh basil/coriander. Serve over rice.

~600 kcal
~40 g prot

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

Sunday · 10 May

🌦 13°C · AM clear → PM showers · DEDICATED RIDE DAY · Vegan all day

🚵 OUTDOOR RIDE

Sunday is your fixed outdoor cycling day. Forecast shows possible dry window in the morning before showers — check at 07:00 and aim to be rolling by 08:00. If it's already wet, fall back to Zwift Zone 2 (90 min) — but make every effort to get out.

🗺 Route Options — Newton Abbot

Templer Way Estuary ~38 km Flat coastal trail to Teignmouth via the old granite tramway. Easy legs — good if you're tired. ~150 m elevation. Best if legs are heavy.

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

Dartmoor Foothills ~60 km Up to Haytor, across moor, down via Widecombe. ~900 m gain — challenging. Exposed. Only if fully clear.

Coastal to Dawlish ~44 km South via Teignmouth + along coast to Dawlish Warren. Flat with short sharp climbs. ~300 m gain. Shorter alt to Teign Valley.

Phase	Distance / Duration	Target
Warm-up miles	First 10 km	Zone 2 pace — RPE 3–4/10. Don't smash it cold.
Main effort	Middle portion	RPE 5–6/10 sustained. Zone 3 on climbs is fine.
Cool-down miles	Final 8–10 km	Zone 1–2, spin easy before dismounting.
Post-ride stretches	15 min	Quads, hip flexors, glutes, calves.

Zwift fallback if wet: 90 min Zone 2 · Watopia "Hilly Route" · ERG mode · 60–70% FTP

🥗 Sunday Meals — recovery + carb replenishment · vegan · cooking for 2 + batch for wife's travel

Breakfast
~07:00 Pre-ride fuel: overnight oats (80 g + 300 ml oat milk + 30 g pea protein) + banana + almond butter. Eat 60–90 min before riding. ~540 kcal
~42 g prot

On-ride
Every 45 min 2–3 medjool dates per hour OR banana + peanut butter bites. 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 — blended. Get this in fast. ~380 kcal
~40 g prot

Lunch
~13:30

[Cook for 2] Vegan Sunday roast: roast potatoes + roast root veg + seitan / vegan "chicken" joint + steamed greens + vegan gravy + stuffing.

Method (serves 2 + leftovers)

Roast potatoes: 800 g potatoes peeled + chunked. Parboil 8 min, drain, shake to fluff. Toss with 3 tbsp olive oil, salt. Roast 200°C / fan 180°C for 50 min, flipping halfway.
Root veg: 500 g carrots + parsnips chopped. Toss with 1 tbsp oil + thyme + salt. Roast 35 min on a separate tray.
Vegan "chicken" joint: cook per packet (typically 40 min at 180°C, basted twice).
Steamed greens: 200 g tenderstem broccoli + savoy cabbage, 5 min steam.
Gravy: sauté 1 chopped onion in 1 tbsp vegan butter 5 min. Add 1 tbsp flour, whisk 1 min. Add 400 ml veg stock + 1 tbsp tamari + 1 tbsp nutritional yeast + ½ tsp marmite. Simmer until thick.
Stuffing: prep boxed sage & onion stuffing per packet, bake last 25 min.

~620 kcal
~42 g prot

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

Batch cook
Sunday eve

[Wife travel-week prep] Lentil shepherd's pie: green lentils + tinned tomato + carrot + onion + garlic + mash topping. Splits into 3–4 portions for her travel lunches.

Method (4 portions)

Sauté 1 chopped onion + 2 chopped carrots + 2 garlic cloves in 1 tbsp olive oil 8 min.
Add 250 g dry green lentils + 1 tin chopped tomatoes + 600 ml veg stock + 1 tbsp tomato puree + 1 tsp dried thyme + 1 tbsp tamari + 1 tsp marmite.
Simmer 30 min until lentils tender + sauce thick. Adjust seasoning.
Mash topping: boil 1 kg potatoes 15 min, mash with 2 tbsp vegan butter, splash oat milk, salt.
Spread lentils into oven dish, top with mash, fork-rake the top.
Bake 200°C / fan 180°C for 25 min until golden. Cool, divide into 4 lidded containers, refrigerate.

~per portion

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

🛒 Asda Shopping List — Order Saturday Morning

Tap items to tick them off — saved in your browser. Quantities account for solo cooking Tue–Fri and shared vegan meals on Mon/Sat/Sun.

🥦 Produce & Fresh Veg

Bananas 1 bunch (~8)
Frozen mixed berries 1 kg bag
Broccoli / tenderstem 2 heads
Cherry tomatoes 500 g
Courgettes 3 medium
Spinach (baby) 500 g bag
Mushrooms 500 g
Garlic bulbs 2
Onions (red + white) 5 total
Avocados 3
Sweet potatoes 500 g
Cucumber 1
Carrots + parsnips 1 kg
Frozen edamame (podded) 500 g
Fresh ginger 1 piece
Limes 3
Lemons 2
Medjool dates 300 g
Red pepper 3
Lettuce (gem/romaine) 1 head
Apples 5
Mango (frozen chunks) 500 g
Savoy cabbage 1
Fresh parsley 1 bunch

💪 Plant Proteins

Tempeh 3 × 200 g packs
Seitan strips/slices 3 × 200 g packs
Vegan "chicken" roast joint 1 (Sunday)
Tinned chickpeas 5 × 400 g
Gram (chickpea) flour — besan 500 g
Tinned black beans 2 × 400 g
Tinned cannellini beans 1 × 400 g
Red lentils (dry) 500 g
Green lentils (dry) 500 g
Tinned young jackfruit (in brine) 2 × 400 g
Hummus 1 large tub
Soy yogurt (plain) 2 × 400 g

🥩 Meat & Fish (Tue–Fri lunch only)

Chicken breast 200 g (Tue)
Lean turkey breast slices 150 g (Wed)
Salmon fillet 150 g (Thu)
Tinned tuna in spring water 1 tin (Fri)

🌾 Grains & Carbs

Rolled oats 1 kg
Quinoa 500 g
Brown rice 500 g
Jasmine rice 500 g
Lentil pasta 2 × 400 g
Rice noodles 200 g
Wholegrain tortilla wraps 8-pack
Corn tortillas (small) 12-pack
Rice cakes (plain) 1 pack
Granola (low sugar) 500 g
Wholegrain sourdough 1 loaf
Roasting potatoes 1 kg
Mash potatoes 1 kg

🥛 Dairy Alternatives

Oat milk (barista or standard) 4 × 1 L
Coconut milk (full-fat) 2 × 400 ml tins
Vegan butter / spread 250 g
Vegan mayo 1 jar

🫙 Pantry & Condiments

Chia seeds 250 g
Hemp hearts 250 g
Flaxseeds (ground) 200 g
Almond butter 1 jar
Peanut butter (smooth) 1 jar
Tahini 1 jar
Nutritional yeast 100 g
Tinned chopped tomatoes 4 × 400 g
Tomato puree 1 tube
Tamari / soy sauce (reduced salt) 1 bottle
Thai green curry paste (vegan) 1 jar
Vegetable stock cubes 1 pack
Marmite 1 jar
Mixed nuts (almonds, walnuts) 500 g
Pumpkin seeds 200 g
Baked beans (reduced sugar) 2 tins
Maple syrup 1 small bottle
Sesame oil 1 bottle
Olive oil extra virgin 500 ml
Salsa (tomato) 1 jar
Stuffing mix (sage & onion) 1 box
Dijon mustard 1 jar
Red wine vinegar 1 bottle

🧪 Supplements

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

🧂 Spices (check before ordering)

Kala namak (black salt) crucial — egg-like flavour
Turmeric powder 1 jar if low
Smoked paprika 1 jar
Ground cumin 1 jar if low
Cinnamon (ground) 1 jar if low
Mixed dried herbs 1 jar if low
Dried oregano 1 jar if low
Dried thyme 1 jar if low
Rosemary (fresh or dried) for seitan steak
Chilli flakes 1 jar if low
Black pepper peppermill refill

📖 Glossary — Training & Nutrition Terms

Reference for every acronym, technique, and ingredient in the plan.

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: 2,294 kcal. Increases as you build muscle.

TDEETotal Daily Energy Expenditure. BMR + activity. Your estimated TDEE is ~3,200–3,400. Eating ~500 below = ~0.5 kg/week loss.

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. Buy pre-made or DIY from vital wheat gluten.

Kala NamakBlack salt — South Asian rock salt with sulphurous, egg-like flavour. Used in chickpea scramble & besan omelette.

Gram FlourFlour ground from dried chickpeas (besan). High protein (~22 g per 100 g), gluten-free. Whisk with water + kala namak + turmeric = egg-like batter.

Nutritional YeastDeactivated yeast flakes. Cheesy, savoury, umami. 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, rich in omega-3 and -6.

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

SupersetTwo exercises back-to-back without rest. Saves time, keeps HR up. Pair opposing groups (biceps + triceps) or heavy-lift + accessory.

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

Lat PulldownCable machine targeting lats (wide back). Sit, grip wide, pull to upper chest. Builds V-taper. Don't lean too far back.

Face PullCable/band exercise for rear delts + external rotators. Pull rope toward face, flare elbows. Counteracts pressing-induced shoulder rounding.

Goblet SquatSquat holding a kettlebell or dumbbell at chest height. Easier on the back than barbell back squat, great for full-depth practice.

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

Templer WayLong-distance footpath/cycling route from Haytor (Dartmoor) to Teignmouth, following the old granite tramway and Teign Estuary. Mostly flat, sheltered.