Chris's Fitness Dashboard — 6

📊 Weight Progress — Four-Week View

Metric	14 Jun	27 Jun	5 Jul	Δ vs 27 Jun
Weight	113.2 kg	114.5 kg	112.6 kg	↓ 1.9 kg ✓ (fasted read)
Body Fat %	29.4%	30.0%	29.3%	↓ 0.7 ✓
Muscle Mass	75.79 kg	76.0 kg	75.55 kg	held above 75 floor ✓
Visceral Fat	14	14	14	flat — steady
Body Water	50.9%	50.4%	51.0%	↑ hydration up ✓
Metabolic Age	40	41	40	↓ back to 40 ✓

This is exactly what a good restart week looks like. The 5 July reading was taken fasted at 5:18 am — a true like-for-like baseline — and it's down 1.9 kg on the 27 June evening figure. Some of that gap is the AM-vs-PM difference, but the whole picture confirms real progress: body fat down 0.7%, body water up to 51.0%, metabolic age back to 40, visceral fat steady, and muscle holding above your 75 kg floor. Every dial moved the right way in seven days.

The plan doesn't change — because it's working. Full training week, protein near 200 g, a steady ~500 kcal deficit, and plenty of water in the warm weather. Keep stacking clean weeks and the 90 kg goal comes to you. Weigh again fasted next Sunday and we'll have a proper week-on-week trend line to chart. 💪

Scale Snapshot — 5 July 2026, 05:18 (fresh fasted-AM reading ✓)

Body Weight 112.6 kg Clean fasted reading (05:18) — your true restart baseline, down 1.9 kg on 27 June. 22.6 kg from the 90 kg goal, and now trending the right way again.

BMI 31.9 Population metric — skewed by your 75 kg of muscle. Body fat % and visceral fat are the signals that matter.

Body Fat % 29.3% Down 0.7 in a week — the deficit's biting again. Target zone 18–20%; the downtrend has resumed.

Visceral Fat Rating 14 Steady at 14 — the slowest-moving metric. Expect it to start dropping as total fat falls another couple of kg.

Subcutaneous Fat 25.1% Edging back down (was 25.7%). Follows the body-fat trend.

Skeletal Muscle % 45.6% Nudged up as total weight fell — a good sign the loss is coming off fat, not muscle.

Total Muscle Mass 75.55 kg ✓ Above your 75 kg floor. A clean fasted number (the 76.0 kg on 27 June included evening food + fluid). The base is protected.

Fat-Free Body Weight 79.61 kg Everything that isn't fat — stable. Confirms the weight drop is fat, not lean tissue.

Body Water 51.0% Back up into a healthier spot (from 50.4%). Keep it there — 3.5 L daily this warm week.

Bone Mass 3.97 kg Normal. Vitamin D + protein + loaded lifting keep this strong.

Protein 16.1% Body protein % — nudged up. The daily shakes + whole-food protein doing their job.

BMR 2,290 kcal Calories at complete rest. With full training, TDEE is ~3,200. Eating 2,700 = ~500 kcal deficit — the fat-loss sweet spot.

Metabolic Age 40 Back to 40 (from 41). Tracks the body-fat improvement — it'll keep falling as the fat does.

☀️ Week Weather — Newton Abbot Met Office / TheWeatherOutlook · issued 4 Jul

MON 6

🔥

28° / 12°

dry

4 mph

TUE 7

🔥

27° / 12°

dry · calm

2 mph

WED 8

☀️

26° / 14°

dry

7 mph

THU 9

🌬️

24° / 14°

dry

20 mph · gust 32

FRI 10

⛅

23° / 16°

dry

16 mph

SAT 11

🌦️

22° / 15°

~2 mm

10 mph

SUN 12

☀️

21° / 14°

0 mm

12 mph

A warm, dry, high-pressure week — a hot start (Mon–Tue in the high 20s), easing to a comfortable low-20s by the weekend. Hydration is the theme: the Monday football hall will be warm and Wednesday's turbo HIIT in a hot room is brutal — put a fan on and train it early or late. Thursday turns breezy (gusts ~32 mph). A small shower is possible Saturday, then Sunday is dry at ~21°C — the ride is on. Roll early to beat the heat and carry double water.

🎯 This Week's Focus

PRIORITY #1

Repeat what just worked 🔁

Week one back delivered a clean −1.9 kg and −0.7% body fat. Don't change a thing — just run it again. Hit the sessions, keep protein near 200 g, weigh fasted next Sunday. Momentum is doing the work now.

MEAL STRUCTURE

Vegan lunch & dinner for two 🌱

Updated to your routine: breakfast is your own (you two rarely eat it together). Every dinner is vegan for two; lunches are vegan for two on Mon + weekends. Tue–Fri you get a solo meat lunch. All tofu-free & quick.

HYDRATION

Warm week — drink up 💧

Body water's back to 51% — protect that. Aim 3.5 L/day + an electrolyte tab on training days. Train Wednesday's HIIT with a fan; roll Sunday early before the heat.

SUNDAY

Family ride day 🚵

Dry, ~21°C — out on the bikes around Newton Abbot/Dartmoor. Go early while it's cool. Then batch-cook a roasted red pepper, tomato & butter bean soup for the wife's travel-week lunches.

Daily Plan — Activity & Meals

Meal routine: 🍳 breakfast is self-managed (you eat separately) · 🌱 every dinner is vegan for two · lunches are vegan for two on Mon, Sat & Sun · 🥩 Tue–Fri you have a solo meat lunch. All plant meals are tofu-free and 15–25 min.

Monday · 6 July

🏋️ Gym Push + ⚽ Indoor football 8:30–9:30 pm · Wife home · Vegan lunch & dinner for 2 · 🔥 Hot · 28°C

🏋️ PUSH + ⚽

Fresh week off the back of a great restart. Gym Push then indoor football 8:30–9:30 pm. It's hot (28°C) — the gym and football hall will be warm, so pre-load fluids and take an electrolyte bottle to both. Vegan lunch and dinner for the two of you today; tofu-free as always.

🏋️ 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. The week's main press
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. Warm hall — sip electrolytes at every break

🥗 Monday Meals — vegan lunch & dinner for 2 · ~2,840 kcal / ~203 g protein

Breakfast
self-managed [Your own] You do breakfast separately — your call (overnight oats, a protein smoothie or eggs). Aim ~560 kcal / ~40 g protein to keep the day on target. ~560 kcal
~40 g prot

Lunch
~13:00

[For 2 · vegan] Giant butter bean & roasted veg salad with lemon-herb dressing — creamy butter beans, roasted courgette & pepper, tomatoes & rocket. No tofu, 25 min, lovely on a hot day.

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

Total ingredients: 2 tins butter beans (drained), 1 courgette, 2 peppers, 200 g cherry tomatoes, 1 red onion, 60 g rocket, 30 g toasted flaked almonds; Dressing: 3 tbsp olive oil, 1 lemon, 1 garlic clove (grated), 1 tsp Dijon, handful parsley + basil, salt + pepper.

Roast chopped courgette, peppers, onion + cherry tomatoes with a little oil at 200°C for 20 min.
Whisk the dressing. Toast the almonds in a dry pan.
Toss butter beans, roasted veg + rocket with the dressing. Scatter almonds. Serve warm or at room temp. Chris ~60%.

Your portion macros (Chris)

~680 kcal · 38 g protein · 62 g carbs · 34 g fat

~680 kcal
~38 g prot

Shake
~16:30 Afternoon shake: 40 g pea protein + 350 ml oat milk + 1 frozen banana, blended icy. Pre-loads protein before the double session. ~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] Soy mince keema with peas & basmati rice — spiced Indian-style mince, quick & savoury. High protein, no tofu, 20-minute cook.

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

Total ingredients: 250 g vegan/soy mince, 150 g frozen peas, 1 onion, 3 garlic cloves, 1 thumb ginger, 1 tomato (chopped), 2 tbsp tomato purée, 1 tbsp garam masala, 1 tsp cumin, 1 tsp turmeric, ½ tsp chilli powder, 150 g basmati rice (dry), 1 tbsp oil, coriander, lemon.

Fry onion 5 min, add garlic, ginger + all spices 1 min. (Prep this base before football.)
Add soy mince, tomato + purée + splash water. Cook 8 min. Stir in peas 4 min.
Cook rice. Finish the keema with coriander + lemon. Serve over rice. Chris ~60%.

Your portion macros (Chris)

~680 kcal · 46 g protein · 84 g carbs · 18 g fat

~680 kcal
~46 g prot

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

Day total (Chris): ~2,840 kcal · ~203 g protein — flexed up for the gym + football double

Tuesday · 7 July

🏠 Home Pull · Solo meat lunch · Vegan dinner for 2 · 🔥 Hot & calm · 27°C

🏠 HOME PULL

Home Pull day — back and biceps on the Swedish ladder, dumbbells, bands and a kettlebell finisher. Hottest, stillest day — train early morning or late evening with the windows open. Lunch is your solo meat meal (a quick sweet chilli chicken stir-fry); dinner is vegan for the two of you — a no-tofu chickpea shakshuka.

🏠 Home Pull — back / biceps · ~45 min · train cool

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 — keep water close in the heat

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

Breakfast
self-managed [Your own] Your call — overnight oats or a protein smoothie. Aim ~600 kcal / ~42 g protein. ~600 kcal
~42 g prot

Lunch
~13:00
[Solo · meat]

[Solo · Meat] Sweet chilli chicken noodle stir-fry — chicken, crunchy veg & noodles in a sweet-chilli-soy glaze. One wok, 15 minutes, ~56 g protein.

Method (Chris solo · 1 portion · 15 min)

Ingredients: 220 g chicken breast (strips), 1 nest egg noodles (~90 g), 1 red pepper, 100 g tenderstem broccoli, 100 g sugar snap peas, 2 garlic cloves, 1 thumb ginger; Sauce: 2 tbsp sweet chilli sauce, 1 tbsp soy/tamari, 1 tsp rice vinegar, 1 tsp sesame oil; 1 tbsp veg oil, sesame seeds, spring onion.

Cook noodles, drain. Mix the sauce.
Hot wok with oil — stir-fry chicken 4 min until cooked. Add pepper, broccoli + sugar snaps 3 min, then garlic + ginger 1 min.
Add noodles + sauce, toss 1 min until glossy. Sesame seeds + spring onion.

Macros

~720 kcal · 56 g protein · 74 g carbs · 20 g fat

~720 kcal
~56 g prot

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

Dinner
~19:00

[For 2 · vegan] Chickpea shakshuka with crusty bread — chickpeas simmered in a smoky spiced tomato & pepper sauce. A one-pan, no-tofu twist on the classic, ready in 20 min.

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

Total ingredients: 2 tins chickpeas (drained), 2 tins chopped tomatoes, 2 red peppers (diced), 1 onion, 4 garlic cloves, 1 tsp smoked paprika, 1 tsp cumin, ½ tsp chilli flakes, 150 g spinach, 3 tbsp vegan yoghurt (to swirl), crusty bread, olive oil, parsley.

Fry onion + peppers in oil 6 min. Add garlic + spices 1 min.
Add tomatoes + chickpeas + splash water. Simmer 10 min, lightly crushing some chickpeas to thicken.
Stir in spinach to wilt. Swirl through vegan yoghurt, parsley + olive oil. Serve with crusty bread. Chris ~60%.

Your portion macros (Chris)

~640 kcal · 30 g protein · 84 g carbs · 20 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 · ~207 g protein

Wednesday · 8 July

🚴 Zwift HIIT · Solo meat lunch · Vegan dinner for 2 · Warm & dry · 26°C

🚴 ZWIFT HIIT

Indoor HIIT (high-intensity interval training) on the Zwift smart trainer — short, savage, ~40 min. It's 26°C, and a turbo session in a hot room is punishing, so do it before 8 am or after 8 pm with a fan on full and electrolytes to hand. Lifts your VO₂max (the ceiling on how much oxygen you can use). Solo meat lunch (harissa salmon); vegan dinner for two (chipotle black bean tacos).

🚴 Zwift HIIT — smart trainer · ~40 min · fan on full

Phase	Duration	Notes
Warm-up	10 min	Spin easy, build to a sweat (fast today). Open the legs up before the efforts
VO₂max intervals	5 × 1 min	Zone 5 (~110% FTP) — FTP = functional threshold power, the watts you can hold for an hour. 90 s easy between. Drop a rep if the heat bites
Sprints	4 × 30 s	All-out, out of the saddle. 90 s recovery between. Stop early if you feel dizzy
Cool-down	10 min	Easy spin until the heart rate settles. Rehydrate with electrolytes straight after

🤸 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. Skip if you're cooked from the heat

🥗 Wednesday Meals — solo meat lunch · vegan dinner for 2 · ~2,730 kcal / ~199 g protein

Breakfast
self-managed [Your own] Your call — overnight oats or a cold protein smoothie. Aim ~600 kcal / ~44 g protein to fuel the HIIT. ~600 kcal
~44 g prot

Lunch
~13:00
[Solo · fish]

[Solo · Fish] Harissa-glazed salmon with lemon couscous salad — spicy glazed salmon over a cooling herb couscous. Omega-3, ~50 g protein, ready in 18 min.

Method (Chris solo · 1 portion · 18 min)

Ingredients: 1 salmon fillet (~150 g), 1 tbsp rose harissa + 1 tsp honey/maple (glaze), 75 g couscous (dry), ½ cucumber (diced), 100 g cherry tomatoes, ¼ red onion, handful parsley + mint, 1 lemon, 1 tbsp olive oil, salt + pepper.

Pour boiling stock/water over couscous (cover by 1 cm), cover 5 min, fluff. Stir through diced cucumber, tomatoes, onion, herbs, lemon + oil.
Brush salmon with the harissa-honey glaze. Pan-fry skin-down 4 min, flip 2 min, spooning glaze over.
Serve the salmon on the couscous salad with extra lemon.

Macros

~700 kcal · 50 g protein · 58 g carbs · 28 g fat

~700 kcal
~50 g prot

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

Dinner
~19:00

[For 2 · vegan] Smoky chipotle black bean tacos with pickled onion & avocado — spiced beans piled into warm tortillas. 15-minute, no-tofu, big-flavour dinner for two.

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

Total ingredients: 2 tins black beans (drained), 1 tbsp chipotle paste, 1 tsp cumin, 1 tsp smoked paprika, 2 garlic cloves, 8 small corn/flour tortillas, 1 avocado, 1 red onion (pickled in lime + pinch salt), 150 g sweetcorn, coriander, 1 tbsp oil, lime.

Quick-pickle the thin red onion in lime juice + salt. Mash avocado with lime.
Fry garlic in oil 30 s, add black beans, chipotle, cumin, paprika + splash water. Cook 6 min, lightly crushing to a chunky refried texture. Warm the corn through.
Warm tortillas. Fill with beans, sweetcorn, avocado, pickled onion + coriander. Lime squeeze. Chris ~60%.

Your portion macros (Chris)

~640 kcal · 28 g protein · 92 g carbs · 18 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 the cool of the evening. ~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 · ~199 g protein

Thursday · 9 July

🏋️ Gym Pull · Solo meat lunch · Vegan dinner for 2 · Warm & breezy · 24°C (gusts 32 mph)

🏋️ GYM PULL

Second gym day — heavy Pull (back, biceps, posterior chain), built around a deadlift. The big strength stimulus of the week, and the air-conditioned gym is the comfiest place to be on a warm, blustery day. Solo meat lunch (turkey burger); vegan dinner for two (green lentil saag).

🏋️ Gym Pull — back / biceps · ~50 min

Exercise	Sets × Reps	Form notes
Deadlift	3 × 5	Bar over mid-foot, flat back, push the floor away. The week's heaviest lift — build up over warm-up sets
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 for 2 · ~2,750 kcal / ~206 g protein

Breakfast
self-managed [Your own] Your call — overnight oats or a protein smoothie. Aim ~600 kcal / ~44 g protein to fuel the deadlifts. ~600 kcal
~44 g prot

Lunch
~13:00
[Solo · meat]

[Solo · Meat] Homemade turkey burger with sweet potato wedges & slaw — a lean, juicy burger thrown together in minutes. High protein, ~55 g.

Method (Chris solo · 1 portion · 25 min)

Ingredients: 200 g turkey mince, ½ tsp garlic granules, ½ tsp smoked paprika, 1 tsp Dijon, 1 wholemeal bun, 1 small sweet potato (wedges), lettuce, tomato, ¼ red onion; Slaw: shredded cabbage + carrot + 1 tbsp Greek yoghurt + lemon; 1 tbsp oil, salt + pepper.

Toss sweet potato wedges in a little oil + paprika, roast/air-fry at 200°C for 20 min.
Mix turkey with garlic, paprika, Dijon + seasoning. Shape a patty, pan-fry 4–5 min per side until cooked through.
Toss the quick slaw. Build the burger — bun, lettuce, tomato, patty, onion. Serve with wedges + slaw.

Macros

~720 kcal · 55 g protein · 64 g carbs · 24 g fat

~720 kcal
~55 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

[For 2 · vegan] Green lentil & spinach saag-style curry with rice — earthy lentils in a spiced, garlicky spinach sauce. Naturally high protein, no tofu, ready in 25 min.

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

Total ingredients: 2 tins green/brown lentils (drained), 400 g spinach, 1 onion, 4 garlic cloves, 1 thumb ginger, 2 tomatoes, 1 tbsp garam masala, 1 tsp cumin, 1 tsp turmeric, ½ tsp chilli, 150 g basmati rice (dry), 1 tbsp oil, squeeze lemon.

Wilt the spinach in a splash of water, then blitz to a rough purée. Cook rice.
Fry onion 5 min, add garlic, ginger + spices 1 min. Add chopped tomatoes 3 min.
Stir in the spinach purée + lentils + splash water. Simmer 6 min. Season, lemon. Serve over rice. Chris ~60%.

Your portion macros (Chris)

~640 kcal · 30 g protein · 96 g carbs · 14 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 · ~206 g protein — heaviest lift day

Friday · 10 July

🔄 Active Recovery + Spin · Solo meat lunch · Vegan dinner for 2 · Warm & breezy · 23°C

🔄 RECOVERY + SPIN

Active recovery — flush the legs after four days back, but keep moving. An easy Zone 2 spin, then a mobility + foam-roll block. Warm and breezy at 23°C. Solo meat lunch (garlic butter cod); vegan dinner for two (chickpea flatbread pizzas). Nothing here should feel hard.

🔄 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 for 2 · ~2,720 kcal / ~193 g protein

Breakfast
self-managed [Your own] Your call — overnight oats or a protein smoothie. Aim ~580 kcal / ~42 g protein. ~580 kcal
~42 g prot

Lunch
~13:00
[Solo · fish]

[Solo · Fish] Garlic butter cod with crushed minted peas & new potatoes — flaky cod, vibrant crushed peas. A light, fresh 20-minute plate.

Method (Chris solo · 1 portion · 20 min)

Ingredients: 1 chunky cod fillet (~170 g), 250 g new potatoes, 150 g frozen peas, 1 garlic clove, 15 g butter, handful mint, 1 lemon, 1 tsp olive oil, salt + pepper.

Boil new potatoes 15 min. Boil the peas 3 min, drain, crush roughly with mint, a little butter, lemon + seasoning.
Season cod. Pan-fry in oil 3–4 min per side until it flakes. Add butter + garlic for the last minute, spoon the garlic butter over.
Serve the cod on the crushed peas with potatoes + lemon.

Macros

~660 kcal · 46 g protein · 62 g carbs · 20 g fat

~660 kcal
~46 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

[For 2 · vegan] Spiced chickpea & roasted veg flatbread pizzas — flatbreads topped with a chickpea-tomato base, veg & vegan cheese, crisped in the oven. Creative, no tofu, 20 min.

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

Total ingredients: 4 flatbreads/naan, 2 tins chickpeas (drained), 6 tbsp passata + water, 1 tsp smoked paprika, 1 tsp cumin, 1 red pepper, 1 red onion, 120 g vegan cheese, handful rocket, 1 tbsp oil, chilli flakes.

Roughly mash half the chickpeas with the passata, paprika + cumin for a spiced base. Keep the rest whole.
Spread over the flatbreads, top with whole chickpeas, sliced pepper + onion + vegan cheese.
Bake at 220°C for 10–12 min until crisp and melted. Finish with rocket, chilli flakes + a drizzle of oil. Chris ~60%.

Your portion macros (Chris)

~660 kcal · 30 g protein · 82 g carbs · 24 g fat

~660 kcal
~30 g prot

Snack
~21:00 1 nectarine + 25 g dark chocolate, or a small handful of nuts. Recovery day treat — a strong week back on plan. ~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 · ~193 g protein — slightly lighter, it's a recovery day

Saturday · 11 July

🏠 Home Full-Body · Wife home · Vegan lunch & dinner for 2 · Warm, small shower chance · 22°C

🏠 FULL-BODY

A home full-body circuit — kettlebells, dumbbells, the Bosu, the decline bench and bands. Warm at 22°C with a small shower chance, so watch the sky if you take it to the garden. Vegan lunch and dinner for the two of you, ending with a creative aubergine katsu curry. 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 lunch & dinner for 2 · ~2,790 kcal / ~194 g protein

Breakfast
self-managed [Your own] Your call — a weekend smoothie, oats or eggs. Aim ~600 kcal / ~38 g protein. ~600 kcal
~38 g prot

Lunch
~13:00

[For 2 · vegan] Loaded Mexican sweet potato skins — baked sweet potatoes stuffed with smoky black beans, sweetcorn, vegan cheese, guac & salsa. Fun, shareable, no tofu.

Method (serves 2 · Chris ~60% / Wife ~40%) · 45 min (mostly baking)

Total ingredients: 4 sweet potatoes, 1 tin black beans (drained), 100 g sweetcorn, 1 tsp smoked paprika, 1 tsp cumin, 80 g vegan cheese, 1 avocado + lime (guac), 4 tbsp salsa, ¼ red onion, coriander, 1 tbsp oil.

Bake sweet potatoes at 200°C for 40 min until soft. Halve, scoop a little flesh, mash it with the beans, corn, paprika + cumin.
Refill the skins with the mix, top with vegan cheese, bake 8 min to melt.
Top with guac, salsa, red onion + coriander. Chris ~60% (5 halves), wife ~40% (3 halves).

Your portion macros (Chris)

~680 kcal · 34 g protein · 92 g carbs · 20 g fat

~680 kcal
~34 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] Aubergine katsu curry with rice — crispy panko aubergine steaks over a golden katsu sauce. A creative, restaurant-style vegan dinner for two, no tofu.

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

Total ingredients: 1 large aubergine (thick slices), 80 g panko breadcrumbs, 4 tbsp flour, 4 tbsp oat milk (dip), 200 g jasmine rice (dry); Katsu sauce: 1 onion, 2 garlic cloves, 1 carrot, 1 tbsp mild curry powder, 1 tsp garam masala, 1 tbsp flour, 1 tsp soy, 1 tsp maple, 400 ml veg stock; 2 tbsp oil.

Sauce: fry onion + carrot 6 min, add garlic + curry powder + garam masala + flour 1 min. Add stock, soy + maple, simmer 12 min, then blend smooth.
Dip aubergine slices in flour, then oat milk, then panko. Shallow-fry or air-fry until deep golden + crisp (~4 min per side).
Cook rice. Serve the crispy aubergine over rice, smothered in katsu sauce. Chris ~60%.

Your portion macros (Chris)

~700 kcal · 40 g protein · 96 g carbs · 20 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 · ~194 g protein — vegan lunch & dinner, protein from beans, katsu + shakes

Sunday · 12 July

🚵 Outdoor ride — Newton Abbot / Dartmoor · Wife home · Vegan lunch & dinner for 2 · Batch cook PM · 21°C, dry

🚵 RIDE DAY · 21°C · dry

Family ride day to cap a strong week — dry and 21°C, comfortable riding weather around Newton Abbot/Dartmoor. Roll early while it's cool, carry two bottles with electrolytes, and keep it enjoyable — a steady Zone 2 base with a couple of moor climbs. Vegan lunch and dinner for the two of you. Fuel before, sip throughout, recover well after.

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

Phase	Duration	Notes
Warm-up	15 min	Easy spin out of town, build to Zone 2. Let the legs wake up before the climbs
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	3 × 3–5 min	Zone 4 (~85–90% max HR) up the moor climbs, seated + standing. Full recovery between. Builds power
Cool-down	10 min	Easy spin home, then stretch calves, quads + hip flexors. Rehydrate with electrolytes

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

Pre-ride
~07:30 [Your own] Fuel for the ride — big porridge: 100 g oats + oat milk + 1 banana + 1 scoop protein + cinnamon + maple. 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] Sticky hoisin chickpea & vegetable noodle bowl — crispy roasted chickpeas & crunchy veg tossed with noodles in a sticky hoisin-ginger sauce. Big, quick refuel, no tofu.

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

Total ingredients: 2 tins chickpeas (drained + patted dry), 200 g medium noodles, 1 red pepper, 150 g tenderstem broccoli, 2 carrots (ribbons), 2 spring onions; Sauce: 3 tbsp hoisin, 1 tbsp soy, 1 tbsp rice vinegar, 1 tsp sesame oil, 1 thumb ginger (grated), 1 garlic clove; 1 tbsp oil, sesame seeds.

Toss chickpeas in a little oil, roast at 200°C for 25 min until crisp.
Cook noodles. Stir-fry pepper, broccoli + carrot 4 min. Mix the hoisin sauce.
Add noodles + sauce + crispy chickpeas, toss to coat. Spring onions + sesame seeds. Chris ~60%.

Your portion macros (Chris)

~680 kcal · 30 g protein · 100 g carbs · 18 g fat

~680 kcal
~30 g prot

Dinner
~19:00

[For 2 · vegan] Homemade black bean burgers with oven sweet potato fries — smoky, hold-together bean patties in buns with all the trimmings. Creative, satisfying, no tofu.

Method (serves 2 · Chris ~60% / Wife ~40%) · 30 min

Total ingredients: 2 tins black beans (drained + dried well), 60 g porridge oats, 1 small onion (grated), 2 garlic cloves, 1 tsp smoked paprika, 1 tsp cumin, 2 tbsp tomato purée, 3 tbsp nutritional yeast; 4 burger buns, lettuce, tomato, vegan mayo; 2 sweet potatoes (fries), 1 tbsp oil.

Toss sweet potato fries in oil + paprika, roast at 210°C for 25 min.
Mash beans well, mix with oats, onion, garlic, spices, purée, nooch + seasoning until it holds. Shape 4 patties. Pan-fry 4 min per side (or bake 18 min).
Build the burgers — bun, mayo, lettuce, patty, tomato. Serve with the fries. Chris ~60%.

Your portion macros (Chris)

~660 kcal · 34 g protein · 92 g carbs · 16 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 roasted red pepper, tomato & butter bean soup — 4 portions boxed up for the wife's travel-week lunches. Silky, sweet-roasted and satisfying, with butter beans for body & protein. No tofu.

Ingredients: 4 red peppers (halved), 1 tin chopped tomatoes, 2 tins butter beans (drained), 1 onion, 3 garlic cloves, 1 tbsp tomato purée, 1 tsp smoked paprika, 1 tsp dried oregano, 900 ml veg stock, 2 tbsp olive oil, basil, salt + pepper.
Method: Roast the peppers (+ whole garlic) at 200°C for 25 min until charred. Fry onion 6 min, add purée + paprika + oregano 1 min. Add roasted peppers, tomatoes, one tin of butter beans + stock. Simmer 12 min, blend smooth. Stir in the second tin of butter beans whole for texture. Basil + season. Cool, box into 4, fridge/freeze.

🛒 Asda Shopping List · 6–12 July

Sized for your routine: vegan lunch & dinner for two on Mon + weekends, vegan dinners for two Tue–Fri, and your solo meat lunches Tue–Fri. Breakfast is self-managed. Tofu-free — beans, lentils, chickpeas & soy mince carry the plant protein. [ROLL] = pantry staple, only buy if low. Tap to tick off.

🥦 Produce

Red / mixed peppers 10 (Mon salad · Tue shakshuka · Fri pizza · Sun noodles + batch ×4)
Courgette 1 (Mon salad)
Aubergine 1 large (Sat katsu)
Tenderstem broccoli 250 g (Tue chicken · Sun noodles)
Sugar snap peas 100 g (Tue chicken)
Cherry tomatoes 2 punnets (Mon salad · Wed couscous)
Tomatoes 4 (Thu · Sat · burgers)
Cucumber 1 (Wed couscous)
Avocados 4 (Wed · Sat guac · Sun · spare)
Spinach 3 × 200 g bags (Tue shakshuka · Thu saag ×2)
Salad leaves / rocket 2 bags (Mon · Fri · burgers)
Sweet potatoes 7 (Thu wedges · Sat skins ×4 · Sun fries ×2)
New potatoes 500 g (Fri cod)
Carrots 5 (Thu/Sat slaw · Sat katsu · Sun noodles)
White / red cabbage 1 each (Thu/Sat slaw)
Bananas large bunch ~12 (shakes · Sun ride fuel · breakfasts)
Nectarine 1 (Fri snack)
Red onions 5 · Brown onions 4
Spring onions 1 bunch (Tue · Sun)
Garlic 2 bulbs · Ginger 1 thumb (Mon/Tue/Sun)
Fresh herbs coriander, parsley, basil, mint (across the week)
Lemons 5 · Limes 4
Frozen peas 400 g (Mon keema · Fri crushed peas)
Frozen sweetcorn 400 g (Wed tacos · Sat skins)
Frozen edamame 500 g bag (Wed/Sat snacks)

💪 Plant proteins (tofu-free)

Vegan / soy mince 250 g (Mon keema)
Tinned chickpeas 8 tins (Mon lunch ×2 · Tue dinner ×2 · Fri dinner ×2 · Sun lunch ×2)
Tinned black beans 5 tins (Wed tacos ×2 · Sat skins · Sun burgers ×2)
Tinned butter beans 4 tins (Mon salad ×2 · Sun soup batch ×2)
Tinned green / brown lentils 2 tins (Thu saag)

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

Chicken breast 220 g (Tue sweet chilli noodles)
Salmon fillet 1 (~150 g · Wed harissa)
Turkey mince 200 g (Thu burger)
Cod fillet 1 chunky (~170 g · Fri)

🌾 Grains

Egg / medium noodles 2 packs (Tue · Sun)
Couscous 75 g (Wed salmon)
Flatbreads / naan 1 pack of 4 (Fri pizzas)
Corn / flour tortillas 1 pack of 8 (Wed tacos)
Burger buns 1 pack (Thu turkey · Sun black bean)
Wholemeal bun 1 (Thu — or from the pack above)
Panko breadcrumbs 1 bag (Sat katsu)
Crusty bread 1 (Tue shakshuka)
Rolled / porridge oats [ROLL] (breakfasts · Sun porridge · bean burgers)
Jasmine rice [ROLL] (Mon · Sat)
Basmati rice [ROLL] (Thu saag)
Plain flour small bag (Sat katsu coating)
Flapjacks 2 (Sun on-ride)

🥛 Dairy alts & fridge

Oat milk 4 × 1 L (shakes · porridge · katsu · your breakfasts)
Soya yoghurt large tub (snacks · your breakfasts)
Vegan yoghurt (plain) small pot (Tue shakshuka swirl)
Greek yoghurt small pot — solo (Thu burger slaw)
Vegan cheese (grated) 2 packs (Fri pizza · Sat skins)
Vegan mayo small jar (Sun burgers)

🫙 Pantry

Chopped tomatoes 4 tins (Tue shakshuka ×2 · Sun soup + spare)
Passata 1 carton (Fri pizza base)
Sweet chilli sauce 1 bottle (Tue noodles)
Hoisin sauce 1 bottle (Sun noodles)
Chipotle paste 1 jar (Wed tacos)
Rose harissa 1 jar (Wed salmon)
Salsa 1 jar (Sat skins)
Mild curry powder 1 jar (Sat katsu)
Flaked almonds small bag (Mon salad)
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 · sesame oil [ROLL]
Tamari / soy sauce · rice vinegar [ROLL]
Peanut / almond butter [ROLL]
Nutritional yeast (nooch) [ROLL] (Sun burgers)
Tomato purée · maple syrup · Dijon [ROLL]
Veg stock cubes · chia · mixed nuts/seeds [ROLL]

💊 Supplements

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

🌶️ Spices

Smoked paprika [ROLL] (Tue · Wed · Thu · Sat · Sun · batch)
Ground cumin [ROLL] (Mon · Tue · Wed · Sat)
Garam masala [ROLL] (Mon keema · Thu saag · Sat katsu)
Turmeric [ROLL] (Mon · Thu)
Chilli powder / flakes [ROLL] (Mon · Tue · Thu · Fri)
Ground cinnamon [ROLL] (porridge)
Dried oregano [ROLL] (Fri pizza · Sun soup)
Garlic granules [ROLL] (Thu burger)
Sea salt & black pepper [ROLL]

📦 Notes: Reflects your updated routine — breakfast is self-managed (so I've left breakfast staples off; grab whatever your own routine needs), every dinner is vegan for two, and lunches are vegan for two on Mon + weekends. Meat & fish are your solo Tue–Fri lunches only — chicken (Tue), salmon (Wed), turkey (Thu), cod (Fri). Greek yoghurt is a solo item (Thu slaw). Everything's tofu-free. Because the Tue–Fri dinners now serve two, tinned beans & chickpeas are bought in bulk. Sunday's batch cook makes 4 × roasted red pepper, tomato & butter bean soup for the wife's travel lunches. Warm week — grab electrolytes and freeze a few 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. Normal stiffness 24–48 h after a hard session.

BMRBasal Metabolic Rate. Calories burned at complete rest. Yours: 2,290 kcal.

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

ElectrolytesSodium, potassium & magnesium lost in sweat. A tab in your water replaces them — important in a warm week.

Visceral FatFat around the internal organs. Rating 1–9 healthy, 10–14 elevated. Steady at 14 — will start dropping soon.

Fasted readA weigh-in first thing, before food/drink. The most consistent way to track — always compare fasted to fasted.

Soy minceTextured vegan mince — ~18–20 g protein per 100 g. Quick, high-protein base for keema (not tofu!).

KeemaIndian spiced minced dish (here soy mince with peas). Fast, savoury and very high protein.

SaagIndian spiced leafy-greens curry (spinach here), blended into a rich sauce around the lentils.

KatsuJapanese-style crispy panko-crumbed cutlet (here aubergine) with a mild golden curry sauce.

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