Chris's Fitness Dashboard — 18

📊 Weight Progress — Two-Week View

Metric	2 May	9 May	16 May	Δ 2-week
Weight	112.9 kg	111.4 kg	111.2 kg	−1.7 kg ✓
Body Fat %	29.3%	28.7%	28.7%	−0.6% ✓
Skeletal Muscle	51.5 kg	51.2 kg	51.2 kg	held ✓
Visceral Fat	14	14	14	flat (slow mover)
BMR	2,294	2,274	2,271	−23 (tracks weight)
Metabolic Age	40	40	40	flat

Read of the week: the scale paused this week — totally normal after last week's 1.5 kg drop. Body composition is essentially identical to 9 May: same body fat %, same skeletal muscle mass, same visceral fat rating. This is your body re-balancing water and glycogen after a fast drop, not a sign the deficit has stopped working. Over two weeks the trend is clean: −1.7 kg with muscle held flat and body fat down 0.6%. Stay the course; the next weigh-in should resume the downtrend.

Scale Snapshot — 16 May 2026, 08:50

Body Weight 111.2 kg Down 0.2 kg over the week — small but in the right direction. 7-day average is what counts, not single readings.

BMI 31.5 Unchanged. Population metric — your 51 kg of muscle skews this. Body fat % and visceral fat are better signals for you.

Body Fat % 28.7% Flat WoW. Target zone 18–20%. Will resume falling as the scale starts moving again.

Visceral Fat Rating 14 ⚠ Still elevated — the slowest-moving metric. Expect movement once total fat drops another 2–3 kg.

Subcutaneous Fat 24.6% Flat WoW. The visible "softer" fat. Mirror changes always lag the scale by a couple of weeks.

Skeletal Muscle Mass 51.2 kg ✓ Above 50 kg floor. Held perfectly through a cut — proof the 200 g protein target + lifts are doing their job.

Total Muscle Mass 75.26 kg Down 0.13 kg — hydration noise. Skeletal muscle (the trainable bit) hasn't budged.

Fat-Free Body Weight 79.30 kg Everything that isn't fat. Stable across the cut — exactly what we want.

Body Water 51.4% Healthy adult-male range (50–65%). Push 3+ litres on training days, especially Monday with two sessions.

Bone Mass 3.96 kg Normal for your frame. Lifting + Vit D + protein keep this strong long-term.

Protein 16.2% Body protein percentage — unchanged. Your 200 g/day target is supporting this.

BMR 2,271 kcal Down 3 from last week — tracks the tiny weight change. TDEE ~3,150 kcal. 2,700 = ~450 kcal deficit.

Metabolic Age 40 Unchanged. Driven mostly by visceral fat — will move down as that drops.

🚵 Sunday Ride Forecast — 24 May

☀️

High / Low

18° / 11°C

AM rain

10%

PM rain

20%

Wind

4 mph WSW

Pick of the week — ideal ride conditions. Mild, dry, almost still — could not ask for better. Roll out any time from 08:00; aim for a longer route while the weather plays ball. Shorts + light jersey, take a layer for the cool start.

🍽 Meal Structure This Week

NEW PATTERN

Breakfast · Lunch · Dinner only

No mid-morning or mid-afternoon snacks. Three bigger main meals + targeted training nutrition (pre-workout shake, on-ride fuel, post-workout recovery shake). Cleaner, less faff, easier to hit 200 g protein with intent.

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.

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 · 18 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
Incline DB press	3 × 10	30–45° bench, controlled descent
Overhead barbell press	3 × 8	Standing, brace core
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] Vegan protein pancakes with banana, blueberries, peanut butter drizzle & maple — sized up to carry you to lunch with no snack.

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

Total ingredients: 2 ripe bananas, 120 g oat flour (or blended oats), 50 g vegan vanilla protein, 1 tsp baking powder, 300 ml soya milk, 1 tbsp coconut oil, 120 g blueberries, 2 tbsp peanut butter, 2 tbsp maple syrup, 1 tsp cinnamon.

Blend bananas, oat flour, protein, baking powder, cinnamon, milk until smooth.
Cook 10 small pancakes in coconut oil, 2 min/side.
Plate: Chris 6 pancakes, wife 4. Scatter blueberries, drizzle warmed PB + maple.

Your portion macros (Chris)

~620 kcal · 38 g protein · 78 g carbs · 14 g fat

~620 kcal
~38 g prot

Lunch
~13:00

[For 2] Mediterranean chickpea & quinoa power bowl with roasted spiced chickpeas, peppers, cucumber, olives, hummus base, lemon-tahini drizzle.

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

Total ingredients: 180 g quinoa (dry), 2 tins chickpeas, 1 tsp smoked paprika, 1 tsp cumin, 1 tsp oregano, 2 tbsp olive oil, 1 red pepper, ½ cucumber, 8 cherry tomatoes, 60 g rocket, handful olives, 4 tbsp hummus, 2 tbsp tahini, 1 lemon, salt + pepper.

Cook quinoa 12 min in salted water, drain, fluff.
Drain chickpeas (use 1.5 tins, save ½ tin for Fri), toss with paprika, cumin, oregano, oil. Roast 200°C for 20 min until crisp.
Whisk tahini + juice of ½ lemon + 2–3 tbsp water for dressing.
Plate: spread hummus across bottom of each bowl (bigger smear for Chris). Pile quinoa, chickpeas, sliced pepper, cucumber, tomatoes, rocket, olives. Drizzle tahini, squeeze lemon.

Your portion macros (Chris)

~720 kcal · 32 g protein · 88 g carbs · 24 g fat

~720 kcal
~32 g prot

Pre-Gym
~16:30 Pea protein shake: 30 g pea protein + 300 ml oat milk + 1 rice cake with almond butter. ~340 kcal
~32 g prot

Dinner
~18:30

[For 2] Seitan stir-fry with brown rice, ginger-garlic veg, tamari-sesame glaze — high-protein swap-in for the usual tofu version.

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

Total ingredients: 200 g seitan strips, 160 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.
Slice seitan, pan-fry 5 min until golden at edges.
Add ginger + garlic, then pepper, carrot, broccoli. Stir-fry 6 min.
Add tamari, sesame oil, maple, sriracha; toss 1 min.
Plate: Chris ~60% rice + seitan + veg, wife ~40%. Top each with spring onion + sesame.

Your portion macros (Chris)

~720 kcal · 42 g protein · 80 g carbs · 20 g fat

~720 kcal
~42 g prot

Pre-Football
~19:45 2 medjool dates + 1 banana — fast carbs only, not a snack. ~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. ~340 kcal
~32 g prot

Day total (Chris): ~2,920 kcal · ~178 g protein (extra calories cover the football session)

Tuesday · 19 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] Hearty overnight oats with berries, chia, almond butter, hemp hearts & vegan protein — beefed up to ride solo until lunch.

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

Total ingredients: 120 g rolled oats, 360 ml soya milk, 2 tbsp chia seeds, 30 g vegan protein, 1 tbsp maple syrup, 1 tsp vanilla, 150 g mixed berries, 2 tbsp almond butter, 2 tbsp hemp hearts.

Two jars: Chris's gets 72 g oats + 216 ml milk + 1 tbsp chia + 18 g protein. Wife's gets 48 g oats + 144 ml milk + 1 tbsp chia + 12 g protein.
Stir maple + vanilla into both, refrigerate overnight.
Top each with berries, almond butter and hemp hearts (bigger dollop for Chris).

Your portion macros (Chris)

~620 kcal · 36 g protein · 64 g carbs · 22 g fat

~620 kcal
~36 g prot

Lunch
~13:00
[Solo · meat]

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

Method (Chris solo · 1 portion)

Ingredients: 220 g chicken breast, 90 g jasmine rice (dry), 1 red pepper, ½ avocado, 80 g podded edamame, 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; defrost edamame in the last 2 min.
Char pepper in same pan 4 min until blistered.
Bowl: rice base, chicken, pepper, avocado, edamame, lime squeeze.

Macros

~720 kcal · 60 g protein · 70 g carbs · 18 g fat

~720 kcal
~60 g prot

Pre-Workout
~16:30 30 g pea protein shake + 300 ml oat milk + 1 banana. ~310 kcal
~32 g prot

Dinner
~19:00

[For 2] Red lentil & sweet potato curry with coconut milk, spinach, basmati, fresh coriander & warm flatbread.

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

Total ingredients: 220 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, 120 g basmati rice (dry), 2 wholemeal flatbreads, 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. Warm flatbreads.
Plate: Chris larger ladle (~60%) + flatbread, wife smaller + ½ flatbread. Top with coriander.

Your portion macros (Chris)

~780 kcal · 36 g protein · 110 g carbs · 16 g fat

~780 kcal
~36 g prot

Recovery Shake
~21:30 30 g pea/rice protein + 300 ml oat milk + 1 tsp almond butter. ~280 kcal
~28 g prot

Day total (Chris): ~2,710 kcal · ~192 g protein

Wednesday · 20 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] Big smoothie bowl: frozen banana, berries, soya milk, vegan protein, peanut butter — topped with granola, chia, coconut flakes & hemp hearts.

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

Total ingredients: 2 frozen bananas, 250 g frozen berries, 350 ml soya milk, 50 g vegan protein, 3 tbsp peanut butter, 6 tbsp granola, 2 tbsp chia seeds, 2 tbsp coconut flakes, 2 tbsp hemp hearts.

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, hemp.

Your portion macros (Chris)

~620 kcal · 38 g protein · 72 g carbs · 20 g fat

~620 kcal
~38 g prot

Lunch
~13:00
[Solo · meat]

[Solo · Meat] Loaded turkey & avocado wrap: turkey, avocado, red pepper, rocket, mustard-mayo, cheddar slice, lemon — plus side of olives.

Method (Chris solo · 1 portion)

Ingredients: 1 large wholemeal wrap, 180 g sliced turkey breast, ½ avocado, 1 red pepper sliced, small handful rocket, 1 tbsp light mayo, 1 tsp Dijon mustard, 1 slice mature cheddar, juice of ¼ lemon, handful olives on the side.

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

Macros

~720 kcal · 52 g protein · 52 g carbs · 30 g fat

~720 kcal
~52 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 & lentil tacos with quick-pickled red onion, shredded cabbage, avocado, vegan sour cream, lime.

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

Total ingredients: 1 tin black beans, 150 g cooked puy lentils (pouch), 1 tsp smoked paprika, 1 tsp cumin, 1 tsp oregano, 1 tbsp olive oil, 8 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 lentils + spices in oil 5 min, mash slightly.
Warm tortillas in dry pan.
Plate: Chris 5 tacos, wife 3. Layer bean-lentil mix, cabbage, pickled onion, avocado, sour cream, coriander, lime.

Your portion macros (Chris)

~740 kcal · 36 g protein · 92 g carbs · 24 g fat

~740 kcal
~36 g prot

Recovery Shake
~21:30 30 g pea protein + 300 ml oat milk + 1 tbsp chia seeds. ~260 kcal
~28 g prot

Day total (Chris): ~2,680 kcal · ~166 g protein

Thursday · 21 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] Big breakfast bowl: soy yogurt, vegan protein, banana, granola, mixed berries, walnuts, hemp hearts, drizzle of maple.

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

Total ingredients: 400 g unsweetened soy yogurt, 30 g vegan protein powder (whisk into Chris's portion only), 1 banana, 8 tbsp granola, 150 g mixed berries, 30 g walnuts, 2 tbsp hemp hearts, 2 tsp maple syrup.

Spoon ~240 g yogurt into Chris's bowl, ~160 g into wife's.
Whisk 30 g protein into Chris's yogurt until smooth.
Top with sliced banana, granola, berries, walnuts, hemp, maple — bigger heap on Chris.

Your portion macros (Chris)

~640 kcal · 42 g protein · 64 g carbs · 22 g fat

~640 kcal
~42 g prot

Lunch
~13:00
[Solo · meat]

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

Method (Chris solo · 1 portion)

Ingredients: 180 g salmon fillet, 70 g quinoa (dry), 1 red pepper, ½ avocado, 80 g podded edamame, handful rocket, 1 tbsp olive oil, ½ lemon, salt + pepper.

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

Macros

~720 kcal · 48 g protein · 56 g carbs · 28 g fat

~720 kcal
~48 g prot

Pre-Workout
~16:30 30 g pea protein shake + 300 ml oat milk + 1 medjool date. ~310 kcal
~32 g prot

Dinner
~19:00

[For 2] Seitan & veg traybake: seitan strips, courgette, yellow pepper, new potatoes, herbs, garlic — finished with a yogurt-tahini drizzle.

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

Total ingredients: 220 g seitan strips, 1 courgette, 1 yellow pepper, 250 g new potatoes, ¼ red onion, 2 tbsp olive oil, 1 tbsp tamari, 2 tsp Italian herbs, 2 garlic cloves, 2 tbsp soy yogurt, 1 tbsp tahini, lemon, salt + pepper.

Halve potatoes, parboil 8 min.
Toss everything on a tray with oil, tamari, herbs, garlic.
Roast 200°C, 25 min.
Whisk yogurt + tahini + squeeze of lemon for the drizzle.
Plate: Chris larger pile (~60%), wife smaller. Drizzle.

Your portion macros (Chris)

~720 kcal · 44 g protein · 70 g carbs · 22 g fat

~720 kcal
~44 g prot

Recovery Shake
~21:30 30 g pea/rice protein + 300 ml oat milk + 1 tbsp ground flaxseed. ~260 kcal
~28 g prot

Day total (Chris): ~2,650 kcal · ~194 g protein

Friday · 22 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] Loaded avocado toast with chickpea smash on sourdough & tomato-rocket side.

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

Total ingredients: 4 slices sourdough, 1 avocado, ½ tin chickpeas (use the spare from Mon's lunch), 2 tbsp tahini, ½ lemon, ¼ red onion finely chopped, 60 g rocket, 8 cherry tomatoes halved, 1 tbsp olive oil, chilli flakes, salt + pepper, 2 tbsp hemp hearts.

Drain chickpeas, smash with tahini, lemon juice, onion, salt.
Toast 4 sourdough slices.
Dress rocket + tomatoes with oil + lemon.
Plate: Chris 2 toasts with bigger avo + chickpea smash + hemp. Wife 2 toasts with smaller piles. Rocket-tomato shared 60/40 on the side.

Your portion macros (Chris)

~600 kcal · 24 g protein · 60 g carbs · 26 g fat

~600 kcal
~24 g prot

Lunch
~13:00
[Solo · meat]

[Solo · Meat] Big tuna & bean salad: 2 tins tuna, cannellini beans, cherry tomatoes, red onion, rocket, hard-boiled egg, lemon dressing.

Method (Chris solo · 1 portion)

Ingredients: 2 tins tuna in spring water, ½ tin cannellini beans (rest in fridge), 8 cherry tomatoes, ¼ red onion, handful rocket, 1 hard-boiled egg, 1 tbsp olive oil, 1 tsp red wine vinegar, salt + pepper.

Hard-boil egg 8 min; cool, peel, halve.
Drain tuna and beans.
Toss everything in a bowl.
Dress, season, eat.

Macros

~640 kcal · 62 g protein · 38 g carbs · 22 g fat

~640 kcal
~62 g prot

Pre-Workout
~16:00 30 g pea protein + 300 ml oat milk + 1 tbsp almond butter — light fuel before easy spin/Bosu work. ~310 kcal
~32 g prot

Dinner
~19:00

[For 2] Mushroom, butter-bean & spinach pasta with oat-cream sauce, garlic, thyme, nutritional yeast — bean protein bump.

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

Total ingredients: 200 g wholemeal pasta, 250 g chestnut mushrooms, 1 tin butter beans, 100 g spinach, 2 garlic cloves, 1 tbsp olive oil, 100 ml oat cream, 3 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 drained butter beans, spinach, oat cream, nooch, thyme. Toss with pasta + pasta water.
Plate: Chris ~120 g pasta + extra mushroom + bean topping, wife ~80 g.

Your portion macros (Chris)

~680 kcal · 32 g protein · 96 g carbs · 18 g fat

~680 kcal
~32 g prot

Recovery Shake
~21:30 30 g pea protein + 300 ml oat milk. ~240 kcal
~28 g prot

Day total (Chris): ~2,470 kcal · ~178 g protein (rest day deficit)

Saturday · 23 May

Home full-body · Wife home all day · Vegan for 2 — every meal

🏠 HOME FULL-BODY

Wife home all day — vegan all day, cooking for two. Full-body session — quick hit on every major movement pattern. Keep legs fresh for Sunday's ride; nothing maxed out.

Exercise	Sets × Reps	Notes
Spinning bike warm-up	10 min	Zone 2 easy spin, mobilise hips
Goblet squat (kettlebell)	3 × 10	Legs — KB at chest, full depth
Swedish ladder pull-ups	3 × AMRAP	Back — full hang, chin clears bar
DB floor press	3 × 10	Chest — pause at floor, drive up
Kettlebell RDL	3 × 10	Posterior chain — hinge, slow lower
Swedish ladder dips	3 × 10	Triceps + chest — controlled descent
Kettlebell swing	3 × 15	Power — hip-driven, explosive
DB shoulder press	3 × 10	Shoulders — seated or standing, brace core
Bosu plank	3 × 45 sec	Core — forearms on dome, hips level
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] Chickpea-flour omelette (besan chilla) with mushrooms, peppers, spring onion — high-protein, no tofu — served with sourdough, avocado & grilled tomato.

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

Total ingredients: 150 g gram (chickpea) flour, 300 ml water, ½ tsp turmeric, ½ tsp kala namak, 1 tbsp nutritional yeast, 200 g chestnut mushrooms sliced, ½ red pepper diced, 1 spring onion, 1 tbsp olive oil, 4 slices sourdough, 1 avocado, 2 tomatoes halved, salt + pepper.

Whisk gram flour + water + turmeric + kala namak + nooch + salt to smooth pancake batter.
Sauté mushrooms, pepper, spring onion in oil 5 min.
Pour batter into pan to make 2 omelettes (one bigger). Scatter veg on top. Cover, cook 4 min/side.
Grill tomatoes; toast sourdough.
Plate: Chris gets the larger omelette + 2 toasts + bigger avo. Wife gets smaller omelette + 2 toasts + half avo.

Your portion macros (Chris)

~680 kcal · 38 g protein · 76 g carbs · 22 g fat

~680 kcal
~38 g prot

Lunch
~13:30

[For 2] Big falafel-and-tempeh mezze: warm pittas, hummus, falafel, pan-fried tempeh skewers, tabbouleh, cucumber, tomatoes, olives, parsley.

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

Total ingredients: 200 g shop-bought falafel, 150 g tempeh cubed, 1 tbsp tamari, 1 tsp smoked paprika, 200 g hummus, 2 wholemeal pittas, 100 g cooked bulgur or quinoa, ½ cucumber, 8 cherry tomatoes, handful parsley, 1 lemon, handful olives, 1 tbsp olive oil.

Toss tempeh in tamari + paprika; pan-fry 8 min until crisp.
Warm falafel + pittas 8 min at 180°C.
Toss bulgur with chopped tomato, cucumber, parsley, lemon, oil for quick tabbouleh.
Plate: Chris 6 falafel + ⅔ of the tempeh + bigger hummus dollop + bigger tabbouleh. Wife 4 falafel + ⅓ tempeh + smaller hummus + smaller tabbouleh. Pittas + olives shared.

Your portion macros (Chris)

~780 kcal · 40 g protein · 78 g carbs · 32 g fat

~780 kcal
~40 g prot

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

Dinner
~18:30

[For 2] Tempeh BBQ burgers with slaw on wholemeal buns + roasted sweet potato wedges.

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

Total ingredients: 250 g tempeh, 3 tbsp BBQ sauce, 2 wholemeal burger buns, ¼ savoy cabbage shredded, 1 carrot grated, 2 tbsp light mayo, 1 tsp cider vinegar, 1 gherkin sliced, lettuce, 1 large sweet potato, 1 tbsp olive oil, smoked paprika.

Wedge sweet potato, toss with oil + paprika, roast 200°C, 25 min.
Slice tempeh into 5 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 (3 patties), wife single (2 patties). Slaw shared 60/40. Sweet potato wedges 60/40. Gherkin on top.

Your portion macros (Chris)

~740 kcal · 44 g protein · 78 g carbs · 24 g fat

~740 kcal
~44 g prot

Recovery Shake
~21:00 30 g pea/rice protein + 300 ml oat milk + frozen berries. ~260 kcal
~28 g prot

Day total (Chris): ~2,740 kcal · ~156 g protein

Sunday · 24 May

☀️ 18° / 11°C · Light winds · Outdoor ride with wife · Vegan all day

🚵 OUTDOOR RIDE

Sunday outdoor ride — with your wife. Best forecast of the month so far. Mild, dry, almost no wind. With conditions this good consider a longer route (Teign Valley) if legs are willing. Roll out from 08:00, plan to be back by lunch.

🗺 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. Solid default for a 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 Recommended with this forecast. 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 25–30 km	RPE 5/10 social pace. Climbs as they come.
Cool-down	Final 10 km	Zone 1–2 spin home, coffee stop optional.
Post-ride stretch	15 min	Quads, hip flexors, glutes, calves.

On-ride fuel: banana 30 min before. 500 ml water + flapjack + dates every 45 min once past 60 min. Aim 60 g carbs/hour on rides past 90 min.

🥗 Sunday Meals — vegan all day · cooking for 2

Breakfast
~07:00

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

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

Total ingredients: 120 g rolled oats, 450 ml soya milk, 1 banana, 2 tbsp peanut butter, 1 tbsp maple syrup, 1 tsp cinnamon, handful walnuts, 25 g vegan protein (Chris only).

Simmer oats + milk 5 min.
Stir in banana slices, cinnamon.
Plate: Chris's portion (~60%) — whisk protein scoop in off-heat until smooth. Wife's portion plain. Top each with PB, maple, walnuts.

Your portion macros (Chris)

~620 kcal · 38 g protein · 76 g carbs · 18 g fat

~620 kcal
~38 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 + 350 ml oat milk + banana + frozen berries. ~420 kcal
~42 g prot

Lunch
~13:30

[For 2] Post-ride peanut noodles with crispy tempeh (tofu swap), peanut-lime sauce, fresh veg, peanuts, coriander.

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

Total ingredients: 200 g rice noodles, 200 g tempeh cubed, 1 tbsp tamari, 1 tbsp cornflour, 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, 2 tbsp roasted peanuts.

Soak noodles per packet.
Toss tempeh in 1 tbsp tamari + cornflour. Pan-fry 8 min until very crisp.
Whisk PB, 1 tbsp tamari, lime, maple, sriracha + 2 tbsp warm water.
Plate: Chris bigger bowl (~60% noodles + tempeh), wife smaller. Top with veg, peanuts, coriander, sauce.

Your portion macros (Chris)

~720 kcal · 38 g protein · 86 g carbs · 22 g fat

~720 kcal
~38 g prot

Dinner
~18:30

[For 2] Moroccan-spiced chickpea, lentil & veg traybake with quinoa, pomegranate, fresh herbs & lemon-tahini yogurt.

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

Total ingredients: 120 g quinoa (dry), 2 tins chickpeas, 250 g cooked puy lentils (pouch), 1 red pepper, 1 yellow pepper, 1 courgette, 1 red onion, 3 garlic cloves, 2 tbsp olive oil, 2 tbsp ras el hanout, 1 tsp cumin, 1 tsp smoked paprika, 1 lemon (zest + juice), 100 g spinach, 100 g pomegranate seeds, fresh mint, fresh coriander, 4 tbsp soy yogurt, 1 tbsp tahini, salt + pepper.

Cook quinoa 12 min in salted water, drain, fluff.
Toss drained chickpeas, lentils, sliced peppers, courgette, onion, garlic with oil + spices. Roast 200°C, 25 min.
Stir in lemon zest, roast 3 more min.
Wilt spinach through hot mix off-heat.
Whisk yogurt + tahini + lemon juice for drizzle.
Plate: quinoa base, traybake (~60/40), drizzle, pomegranate, mint, coriander, lemon squeeze.

Your portion macros (Chris)

~660 kcal · 32 g protein · 92 g carbs · 18 g fat

~660 kcal
~32 g prot

Recovery Shake
~21:00 30 g pea protein + 300 ml oat milk — wind-down. ~240 kcal
~28 g prot

Day total (Chris): ~3,060 kcal · ~178 g protein (plus on-ride carbs — extra fuel for a long ride)

🛒 Asda Shopping List · 18–24 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 5 (Mon lunch 1 · Tue lunch 1 · Wed lunch 1 · Sat brkfst ½ · Sun dinner 1 + spare)
Yellow peppers 2 (Thu dinner 1 · Sun dinner 1)
Brown onions 1 (Tue curry)
Red onion 1 (Wed tacos ¼ · Wed pickle ¼ · Thu traybake ¼ · Fri brkfst ¼; Sun dinner uses ½ — buy 2 if needed)
Garlic bulb 1 (Mon/Tue/Thu/Fri/Sun)
Ginger 1 thumb (Mon stir-fry · Tue curry)
Spring onions 1 bunch (Mon, Sat, Sun)
Carrots 3 (Mon stir-fry 1 · Sat slaw 1 · Sun noodles 1)
Tenderstem broccoli 100 g (Mon dinner)
Sweet potatoes 2 (Tue curry 1 · Sat wedges 1)
Courgettes 2 (Thu traybake 1 · Sun dinner 1)
New potatoes 250 g (Thu traybake)
Savoy cabbage 1 small (Wed tacos ¼ · Sat slaw ¼)
Cucumber 2 (Mon lunch ½ · Sat lunch ½ · Sun lunch ½ · Fri brkfst ½)
Cherry tomatoes 2 × 250 g punnets (Mon, Sat lunch, Fri brkfst, Fri lunch)
Large tomatoes 2 (Sat breakfast grilled)
Chestnut mushrooms 2 × 250 g (Sat brkfst 200 g · Fri pasta 250 g)
Avocados 5 (Tue ½ · Wed ½ · Thu ½ · Fri brkfst 1 · Sat brkfst 1 · Wed tacos 1)
Lemons 3
Limes 2 (Tue, Wed tacos, Sun)
Bananas 9 (Mon pancakes 2 · Wed smoothie 2 · Thu yogurt bowl 1 · Sun porridge 1 + post-ride 1 · pre-workout × 2)
Mixed berries (fresh) 150 g punnet (Tue oats · Thu bowl)
Frozen berries 500 g (Wed smoothie · Mon/Sat/Sun shakes)
Frozen edamame (podded) 300 g (Tue + Thu lunches)
Rocket 1 bag (Mon, Thu, Fri × 2)
Spinach 200 g bag (Tue 100 g · Fri 100 g · Sun dinner 100 g — buy 2 small bags if needed)
Lettuce 1 small (Sat burgers)
Fresh coriander 2 bunches (Tue, Wed, Sun lunch + Sun dinner)
Fresh mint 1 small bunch (Sun dinner)
Pomegranate seeds 100 g tub (Sun dinner)
Fresh parsley 1 small bunch (Sat lunch)
Fresh thyme 1 small (Fri pasta)

💪 Plant proteins & dairy alts

Seitan strips 2 × 200 g (Mon stir-fry 200 g · Thu traybake 220 g — buy 2 packs)
Tempeh 3 × 200 g (Sat lunch 150 g · Sat burgers 250 g · Sun noodles 200 g)
Falafel 1 × 200 g pack (Sat lunch)
Cooked puy lentil pouch 2 × 250 g (Wed tacos · Sun dinner)
Hummus 2 × 200 g tubs (Mon lunch · Sat lunch)
Soya milk 2 L (Tue/Wed/Thu/Sun + coffee)
Oat milk (for shakes & cooking) 3 × 1 L
Oat cream 1 × 250 ml (Fri pasta)
Vegan sour cream 1 small tub (Wed tacos)
Soy yogurt (unsweetened) 2 × 400 g (Thu bowl · Thu+Sun drizzle)

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

Chicken breast 220 g (Tue lunch)
Sliced turkey breast 180 g pack (Wed lunch)
Salmon fillet 1 × 180 g (Thu lunch)
Tuna in spring water 2 tins (Fri lunch)
Mature cheddar small block (Wed wrap slice)
Free-range eggs 6 pack (Fri lunch 1; rest spare)

🥫 Tinned & dry goods

Chickpeas 5 tins (Mon lunch 2 · Fri brkfst ½ · Sun dinner 2 · ½ spare)
Black beans 1 tin (Wed tacos)
Cannellini beans 1 tin (Fri lunch ½; rest in fridge)
Butter beans 1 tin (Fri dinner)
Red lentils 220 g (Tue curry) [ROLL]
Chopped tomatoes 1 tin (Tue curry)
Tomato purée [ROLL]
Light coconut milk 1 tin (Tue curry)
Gram flour (chickpea flour) 200 g (Sat brkfst omelette)
Sourdough loaf 1 (Fri 4 slices · Sat 4 slices)
Wholemeal pittas 2 (Sat lunch)
Wholemeal burger buns 2 (Sat dinner)
Large wholemeal wraps 1 pack (Wed lunch 1; freeze rest)
Wholemeal flatbreads 2 (Tue dinner)
Small corn tortillas 1 pack (Wed dinner 8)
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]
Bulgur wheat (or use quinoa) [ROLL]
Granola [ROLL]
Olives small jar (Mon, Sat, Wed wrap)
Gherkins [ROLL]
Medjool dates 200 g (Mon pre-football · Thu pre-workout · Sat pre-ride · ride fuel)

🫙 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]
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]
Cornflour [ROLL]
Chia seeds [ROLL]
Hemp hearts [ROLL]
Ground flaxseed [ROLL]
Sesame seeds [ROLL]
Coconut flakes [ROLL]
Walnuts [ROLL]
Almonds [ROLL]
Roasted peanuts [ROLL]
Spices: paprika, smoked paprika, cumin, turmeric, oregano, Italian herbs, curry powder, cinnamon, chilli flakes, garlic granules, ras el hanout [ROLL]
Vanilla extract [ROLL]
Baking powder [ROLL]

🚴 Ride fuel

Flapjacks 2–3 (Sat pre-ride + Sun on-ride)
Energy gel 1 (Sun mid-ride)
Rice cakes 1 pack (Mon · Wed · Fri pre-workout) [ROLL]

🧪 Supplements

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

📦 Leftovers & carry-overs: Spare wraps + corn tortillas (freezer) · ½ tin cannellini beans (next week's salad) · ½ tin chickpeas from Friday breakfast (Sat snack base or salad) · 5 spare eggs (next week) · Cheddar block (next week) · Spinach + rocket — finish by Sunday.

📖 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: 2,271 kcal. Increases as you build muscle.

TDEETotal Daily Energy Expenditure. BMR + activity. Your estimated TDEE is ~3,150 kcal. Eating ~450–500 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.

Besan ChillaIndian savoury pancake made from gram (chickpea) flour. Naturally vegan, ~20 g protein per 100 g flour. Great tofu-scramble alternative.

Kala NamakBlack salt — South Asian rock salt with sulphurous, egg-like flavour. Used in chickpea omelette for that "eggy" hit.

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.