Chris's Fitness Dashboard — 8

📊 Weight Progress — Four-Week View

Metric	16 May	23 May	31 May	7 Jun	Δ trend
Weight	111.2 kg	112.2 kg	111.7 kg	111.9 kg	↔ flat · clean AM base
Body Fat %	28.7%	29.0%	28.8%	29.0%	↔ flat
Muscle Mass	75.3 kg	75.6 kg	75.4 kg	75.4 kg	held ✓
Visceral Fat	14	14	14	14	flat (slow mover)
BMR	2,271	2,285	2,278	2,281	stable
Metabolic Age	40	40	40	40	flat

Fresh AM weigh-in logged — nice one. The 7 June reading was taken fasted at 07:31, so it's a true like-for-like baseline against the early-morning reads from earlier in May. At 111.9 kg it's essentially flat on 31 May (a touch up, but the 31 May number was a late-morning read that ran slightly low) — muscle held at 75.4 kg and visceral fat steady at 14. This is now your clean reference point; weigh again next Sunday AM and we get a real week-on-week trend.

Full training is back — two gym sessions, Zwift HIIT, a home full-body day and the Dartmoor ride — so nutrition holds at ~2,700 kcal / ~200 g protein on training days. That defends your 75 kg of muscle while keeping a steady ~500 kcal deficit pointed at the 90 kg goal.

Scale Snapshot — 7 June 2026, 07:31 (fresh fasted-AM reading ✓)

Body Weight 111.9 kg Clean fasted reading, 7 June 07:31 — the like-for-like baseline we wanted. Essentially flat on 31 May. 21.9 kg from the 90 kg goal.

BMI 31.7 Population metric — your 75 kg of muscle skews this high. Body fat % and visceral fat are the signals that matter for you.

Body Fat % 29.0% Holding around 29%. Target zone 18–20% — slow and steady is exactly right while protecting muscle.

Visceral Fat Rating 14 Still elevated — the slowest-moving metric. Expect it to start dropping once total fat falls another 2–3 kg. The full-training week pushes this along.

Subcutaneous Fat 24.8% The visible "softer" fat. Mirror changes lag the scale by weeks — stay patient and trust the process.

Skeletal Muscle Mass 75.4 kg ✓ Above the 75 kg floor. Held within 0.1 kg across the month — the ~200 g protein target plus resistance training is protecting it.

Total Muscle Mass 75.41 kg Stable. The daily protein shakes + resistance work keep this defended through the deficit.

Fat-Free Body Weight 79.46 kg Everything that isn't fat. Stable across the month — the deficit is coming off fat, not muscle.

Body Water 51.2% Healthy range (50–65%). Push 3 L daily this week with two gym sessions and a long ride on the card.

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

Protein 16.1% Body protein % — stable. Daily shakes + whole-food protein supporting this.

BMR 2,281 kcal Calories at complete rest. With full training back, TDEE is nearer ~3,200. Eating 2,700 = ~500 kcal deficit — the sweet spot for fat loss without starving the muscle.

Metabolic Age 40 Driven by visceral fat — will tick down as that drops.

🌦️ Week Weather — Newton Abbot TheWeatherOutlook / Met Office · issued 6 Jun

MON 8

🌦️

17° / 12°

~4 mm

18 mph

TUE 9

🌤️

16° / 8°

<1 mm

16 mph

WED 10

🌥️

16° / 9°

<1 mm

17 mph

THU 11

🌦️

16° / 11°

~3 mm

17 mph

FRI 12

⛅

18° / 10°

0 mm

17 mph

SAT 13

☀️

17° / 10°

0 mm

6 mph

SUN 14

☀️

20° / 12°

0 mm

10 mph

A wet Monday morning clears to a dry evening — football's fine by 8:30 pm. Tuesday–Wednesday turn brighter but breezy, a showery Thursday, then a lovely settled weekend. Sunday is the pick of the week — 20°C, dry, light winds — a perfect day to get out on Dartmoor. No Zwift fallback needed this Sunday.

🎯 This Week's Focus

PRIORITY #1

LCL clear — push on 💪

The knee's settled and you're feeling stronger after extra Zwift miles — great signs. With the pain gone you can add a little load and intensity: chase a few watts on the HIIT and the Dartmoor climbs, and progress the lifts. Still build gradually — no need to prove it all in one session.

TRAINING

Full rhythm restored 💪

Two gym days (Push + Pull), a Zwift HIIT block, a home full-body session and a real outdoor ride — plus football Monday night. Hit every session and the muscle stays defended while the deficit chips at the fat.

NUTRITION

200 g protein, every day 🥗

The number that protects 75 kg of muscle in a deficit. Two daily shakes do the heavy lifting; whole-food protein at every meal fills the rest. Tue–Wed you're in Manchester — eat protein-forward on the road; your wife has one batch vegan dinner for both nights.

SUNDAY

Dartmoor ride + batch cook 🚵

The weather gods delivered: 20°C and dry. Get out on the Dartmoor lanes for a proper endurance ride. Then while dinner bakes, batch-cook a portable vegan dish for the wife's travel-week lunches.

Daily Plan — Activity & Meals

Monday · 8 June

🏋️ Gym Push + ⚽ Indoor football 8:30–9:30 pm · Wife home · Vegan all day for 2 · Wet AM, dry evening

🏋️ PUSH + ⚽

Big day to open the week: a gym Push session (chest, shoulders, triceps) then indoor football 8:30–9:30 pm. The wet morning clears to a dry evening, so the football's on. Fuel a little before you play (see the pre-football snack) and get the recovery shake in straight after. DOMS (delayed-onset muscle soreness) from the first hard push in a while is normal 24–48 h later.

🏋️ 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 lift
Incline DB Press	3 × 8–10	DB = dumbbell. Bench at ~30°. Hits the upper chest. Control the lower, don't clank the bells
Standing Overhead Press (OHP)	3 × 8–10	OHP = overhead press. Brace the core, press bar/DBs overhead, no leaning back
Cable / Machine Fly	3 × 12	Slight elbow bend, squeeze the chest at the middle. Stretch is where the growth is
DB Lateral Raise	3 × 12–15	Lift to shoulder height, lead with the elbows, pour-the-jug at the top. Builds shoulder width
Dips (Swedish ladder)	3 × AMRAP	AMRAP = as many reps as possible. Lean slightly forward for chest, upright for triceps
Triceps Rope Pushdown	3 × 12–15	Elbows glued to your 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 after sitting all evening
5-a-side	60 min	Your weekly conditioning + sprint work in disguise. ~600–700 kcal. Hydrate at the breaks

🥗 Monday Meals — vegan · cooking for 2 · ~2,810 kcal / ~208 g protein

Breakfast
~07:30

[For 2 · vegan] Turmeric tofu scramble on sourdough — black-salt "eggy" scramble with spinach & cherry tomatoes. High protein, savoury start.

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

Total ingredients: 350 g firm tofu (drained), 1 tsp turmeric, ½ tsp kala namak (black salt — gives the eggy taste), 100 g spinach, 150 g cherry tomatoes (halved), 4 slices sourdough, 1 tbsp olive oil, 2 tbsp nutritional yeast, black pepper.

Crumble tofu into a hot oiled pan. Add turmeric, black salt, nooch + pepper. Fry 5–6 min, stirring, until golden and a little crisp at the edges.
Throw in cherry tomatoes 2 min, then spinach to wilt 1 min.
Toast the sourdough. Pile the scramble on top. Chris ~60% (2½ slices' worth).

Your portion macros (Chris)

~600 kcal · 44 g protein · 56 g carbs · 22 g fat

~600 kcal
~44 g prot

Lunch
~13:00

[For 2 · vegan] Crispy marinated tofu & roasted veg grain bowl — bulgur, courgette, pepper, edamame, rocket, tahini-lemon dressing.

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

Total ingredients: 300 g firm tofu (pressed & cubed), 150 g frozen edamame, 150 g bulgur wheat (dry), 1 courgette, 1 red pepper, 60 g rocket, 2 tbsp olive oil, 1 tbsp soy/tamari, 1 tbsp tahini, 1 lemon, 1 tsp dried oregano, salt + pepper.

Toss tofu in soy + oregano + 1 tbsp oil. Roast at 200°C for 25 min (or pan-fry) until crispy. Cook bulgur 10 min.
Roast courgette + pepper chunks at 200°C for 18 min. Boil edamame 4 min.
Dressing: tahini + lemon + remaining oil + splash water. Build bowls: bulgur, roast veg, edamame, rocket, crispy tofu on top. Chris ~60%.

Your portion macros (Chris)

~700 kcal · 50 g protein · 62 g carbs · 30 g fat

~700 kcal
~50 g prot

Shake
~16:30 Afternoon shake: 35 g pea protein + 350 ml oat milk + 1 banana. Pre-loads protein and carbs before the double session. ~350 kcal
~35 g prot

Pre-football
~19:45 Quick fuel before kick-off: 2 rice cakes + 1 tbsp peanut butter + ½ banana. Fast carbs so you've got legs for the second half. ~250 kcal
~9 g prot

Dinner
~22:00
post-football

[For 2 · vegan] Tempeh & vegetable noodle stir-fry — broccoli, pepper, carrot, ginger-soy sauce. Fast recovery dinner after football.

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

Total ingredients: 200 g tempeh (cubed), 200 g rice noodles, 1 head broccoli (florets), 1 red pepper, 2 carrots (julienned), 2 garlic cloves, 1 thumb ginger, 3 tbsp soy/tamari, 1 tbsp sesame oil, 1 tsp maple, 1 tbsp veg oil.

Cook noodles, drain. Fry tempeh 5 min until golden, set aside. (Prep the veg before football so it's a 10-min cook when you're back.)
Stir-fry broccoli, pepper, carrot 4 min. Add garlic + ginger 1 min.
Return tempeh + noodles. Sauce: soy + sesame oil + maple. Toss 2 min. Chris ~60%.

Your portion macros (Chris)

~620 kcal · 38 g protein · 70 g carbs · 20 g fat

~620 kcal
~38 g prot

Eve shake
~22:45 Casein-style night cap: 30 g pea protein + 250 ml oat milk. Slow-feeds the muscle overnight after a heavy training day. ~290 kcal
~32 g prot

Day total (Chris): ~2,810 kcal · ~208 g protein — flexed up for the gym + football double

Tuesday · 9 June

🏠 Home Pull (AM) · ✈️ Chris → Manchester from afternoon · Wife home · One batch dinner for wife (tonight + Wed)

🏠 HOME PULL

Home Pull day — back and biceps on the Swedish ladder, your two adjustable dumbbells, the stretch bands and a kettlebell finisher. Get it done in the morning before you travel — and with the knee settled and you feeling stronger, add a little load this week. You head to Manchester this afternoon, so dinner's on the road; your wife's vegan tagine (below) covers her tonight and tomorrow.

🏠 Home Pull — back / biceps · ~45 min

Exercise	Sets × Reps	Form notes
Pull-ups (Swedish ladder)	4 × AMRAP	AMRAP = as many reps as possible. Full hang to chin over bar. Add a band for assistance 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, feel the hamstrings
DB Hammer Curl	3 × 10–12	Neutral grip (palms facing in). Hits biceps + forearm. No swinging
Band Face Pull	3 × 15	Pull band to your face, elbows high. Bulletproofs the rear delts & posture
Kettlebell Swing	3 × 15	Explosive hip snap, not a squat. Posterior-chain finisher + heart-rate spike

🥗 Tuesday Meals — Chris home AM & travelling PM · wife's vegan dinner for two nights

Breakfast
~07:30

[Solo] Protein overnight oats — oats, soya yoghurt, pea/whey protein, chia, blueberries. Made the night before, grab and go.

Method (Chris solo · 1 portion · prep night before)

Ingredients: 70 g rolled oats, 200 g soya yoghurt, 1 scoop (30 g) protein powder, 1 tbsp chia seeds, 100 g blueberries, 150 ml oat milk, 1 tsp maple, cinnamon.

Stir oats, protein, chia, cinnamon + maple into the yoghurt and oat milk in a jar.
Top with blueberries, lid on, fridge overnight.
Eat cold straight from the jar, or warm 1 min in the microwave.

Macros

~600 kcal · 42 g protein · 72 g carbs · 14 g fat

~600 kcal
~42 g prot

Lunch
~13:00
[Solo · meat]

[Solo · Meat] Chicken burrito bowl — rice, black beans, sweetcorn, salsa, cheddar, avocado. Big 58 g protein lunch.

Method (Chris solo · 1 portion)

Ingredients: 220 g chicken breast, 75 g basmati rice (dry), ½ tin black beans, 60 g sweetcorn, 3 tbsp tomato salsa, 30 g grated cheddar, ½ avocado, 1 tsp smoked paprika, 1 tsp cumin, lime.

Cook rice. Season chicken with paprika + cumin, pan-grill 6 min per side, slice.
Warm beans + corn through. Build bowl: rice, beans, corn, chicken, salsa, cheddar, avo. Lime squeeze.

Macros

~720 kcal · 58 g protein · 64 g carbs · 22 g fat

~720 kcal
~58 g prot

Shake
~15:30
before you go [Chris] Afternoon shake: 35 g pea protein + 350 ml oat milk + 1 banana. Get it in before you set off — easy protein you might miss on the road. ~350 kcal
~35 g prot

Dinner
Manchester
on the road [Chris · away] Eating out tonight — go protein-forward: grilled chicken or fish, or a bean/lentil dish, plus veg and a carb. Aim ~700 kcal / ~45 g protein, and squeeze your evening shake in at the hotel if you can. ~700 kcal
~45 g prot

Chris — home meals: ~1,670 kcal · ~135 g protein · top up with the dinner out (+ a shake) to land near ~2,700 / ~200 g on the road.

🍲 WIFE'S DINNER — cook tonight, covers Tue + Wed

[For your wife · vegan · makes 2 nights] One comforting chickpea, butternut & apricot tagine with couscous — she eats half tonight, the rest reheats beautifully on Wednesday while you're away. Big-batch, low-effort, nothing to waste.

Method (vegan · makes 2 dinners for one)

Total ingredients: 1 tin chickpeas (drained), 1 small butternut squash (~500 g, cubed), 60 g dried apricots (halved), 1 tin chopped tomatoes, 1 onion, 2 garlic cloves, 1 tbsp ras el hanout (or 1 tsp each cumin, coriander, cinnamon, paprika), 1 tsp cumin, 120 g couscous (dry), 1 tbsp olive oil, 300 ml veg stock, fresh coriander, lemon, optional flaked almonds.

Fry onion 5 min. Add garlic + ras el hanout + cumin, 1 min until fragrant.
Add squash, chickpeas, apricots, tomatoes + stock. Simmer 25–30 min until the squash is tender and the sauce thick.
Couscous: pour boiling stock/water over, cover 5 min, fluff. Serve the tagine over couscous, coriander + lemon + almonds. Cool the second portion, fridge — reheats in a pan or microwave on Wednesday.

Per night (one portion)

~520 kcal · 18 g protein · 88 g carbs · 10 g fat

Wednesday · 10 June

✈️ Chris in Manchester (back evening) · Wife home · Zwift HIIT paused — travel session · Wife's dinner: night 2

✈️ TRAVEL DAY

You're in Manchester today, back this evening. The Zwift trainer's at home, so Wednesday's HIIT pauses — either keep momentum with the quick hotel-room circuit below (no kit needed), or rest and pick the Zwift block back up Thursday/when you're home. You're feeling strong, so a short sharp circuit is a good shout if you've 20 minutes. Your wife has night 2 of the tagine — nothing to cook.

✈️ Hotel-room circuit — optional · no kit · ~20 min

Exercise	Sets × Reps	Form notes
Press-ups	4 × AMRAP	AMRAP = as many reps as possible. Hands under shoulders, body in a straight line. Knees down if needed
Bodyweight squats	4 × 20	Sit between the knees, chest up, drive through the heels. Slow and controlled
Reverse lunges	3 × 12 / side	Step back, knee toward the floor, push back up. Knee-friendly and balanced
Pike press-ups	3 × 8–10	Hips high, head toward the floor. Hits the shoulders with no weights
Plank	3 × 45 s	Forearms down, brace the core, hips level. Finisher

🥗 Wednesday Meals — Chris travelling (back evening) · wife's vegan dinner, night 2

Breakfast
Manchester [Chris · away] Hotel/cafe breakfast — eggs, beans, porridge or a protein pot. Aim ~600 kcal / ~35 g protein to start the day right. ~600 kcal
~35 g prot

Lunch
Manchester [Chris · away] Out and about — a chicken/fish/bean bowl, wrap or salad with a solid protein source. Aim ~700 kcal / ~45 g protein. ~700 kcal
~45 g prot

Shake
if packed [Chris] If you took a shaker + sachet: 35 g pea protein + water or oat milk. Easy travel-day protein insurance between meals. ~250 kcal
~32 g prot

Dinner
home PM [Chris · back evening] Back home — keep it simple: share the tagine with your wife, or a quick tofu/bean bowl if you're in late. Plus your evening shake. ~650 kcal
~38 g prot

Chris — travel day: aim ~2,200–2,700 kcal / ~150–180 g protein across meals out + a shake. Don't chase macros to the gram on the road — protein at each meal is the priority.

🍲 WIFE'S DINNER — night 2 (reheat)

[For your wife · vegan] The second half of Tuesday's chickpea, butternut & apricot tagine — no cooking, just reheat.

Reheat (1 portion)

Reheat the tagine in a pan over a low heat 6–8 min (a splash of water to loosen), or microwave 3–4 min, stirring halfway. Freshly cook the couscous (pour boiling water over 60 g, cover 5 min, fluff) so it's not stodgy. Finish with fresh coriander, a squeeze of lemon and a few flaked almonds.

Per portion

~520 kcal · 18 g protein · 88 g carbs · 10 g fat

Thursday · 11 June

🏋️ Gym Pull · Wife away · Solo · Meat lunch OK · Vegan dinner · Showery

🏋️ GYM PULL

Second gym day — heavy Pull (back, biceps, posterior chain), built around a deadlift. This is the big strength stimulus of the week, so eat the meat lunch and get the carbs in around it. Showery outside — no problem, you're indoors.

🏋️ 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 — warm up properly
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 all the pressing from Monday
Hanging Leg Raise	3 × 12	Hang from the bar, raise legs to 90°, no swinging. Lower-ab finisher

🥗 Thursday Meals — solo · meat lunch · vegan dinner · ~2,730 kcal / ~207 g protein

Breakfast
~07:30 [Solo] Protein overnight oats (as Tuesday) or tofu scramble. Carbs + protein to fuel the deadlift session. ~600 kcal
~44 g prot

Lunch
~13:00
[Solo · meat]

[Solo · Meat] Salmon & lemon couscous with cucumber — omega-3 hit, ready in 15 minutes.

Method (Chris solo · 1 portion)

Ingredients: 1 large salmon fillet (~160 g), 75 g couscous (dry), ½ cucumber (diced), 30 g rocket, 1 tbsp olive oil, 1 lemon, 1 tsp Dijon, parsley, pepper.

Pan-fry or bake salmon 12 min until just cooked. Flake.
Pour boiling stock/water over couscous, cover 5 min, fluff.
Dressing: oil + lemon + Dijon. Toss couscous, cucumber, rocket. Top with salmon + parsley.

Macros

~680 kcal · 48 g protein · 56 g carbs · 28 g fat

~680 kcal
~48 g prot

Shake
~16:00 Post-gym shake: 35 g pea protein + 350 ml oat milk + 1 banana. Get it in within 45 min of the last set. ~350 kcal
~35 g prot

Dinner
~19:00

[Solo · vegan] Tempeh & broccoli noodles in a ginger-garlic sauce — quick, savoury, high-protein recovery dinner.

Method (Chris solo · 1 big portion)

Ingredients: 150 g tempeh (cubed), ½ head broccoli (florets), 100 g rice noodles, 2 garlic cloves, 1 thumb ginger, 2 tbsp soy/tamari, 1 tbsp sesame oil, 1 tsp maple, 1 tsp chilli flakes, 1 tbsp oil, sesame seeds.

Cook noodles. Steam/blanch broccoli 3 min. Fry tempeh 5 min until golden.
Add garlic + ginger 1 min. Return broccoli + noodles.
Sauce: soy + sesame oil + maple + chilli. Toss 2 min. Sesame seeds.

Macros

~660 kcal · 38 g protein · 72 g carbs · 24 g fat

~660 kcal
~38 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): ~2,730 kcal · ~207 g protein

Friday · 12 June

🔄 Active Recovery + Spin · Wife away · Solo · Meat lunch OK · Vegan dinner · Dry & bright

🔄 RECOVERY + SPIN

Active recovery — flush the legs and loosen everything off after four hard days, but keep moving. An easy Zone 2 spin (conversational pace), then a proper mobility + foam-roll block. Nothing here should feel hard; the point is to recover, not to add fatigue before the weekend.

🔄 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 the hips + upper back
Foam roll	10 min	Quads, calves, glutes, lats. Slow, pause on the sore spots. Helps tomorrow's session feel fresh

🥗 Friday Meals — solo · meat lunch · vegan dinner · ~2,640 kcal / ~197 g protein

Breakfast
~07:30 [Solo] Protein overnight oats or tofu scramble. Lighter recovery day — keep breakfast solid to anchor the protein. ~580 kcal
~42 g prot

Lunch
~13:00
[Solo · meat]

[Solo · Meat] Tuna & white bean salad — cannellini beans, rocket, red onion, lemon. Fast, fresh, ~52 g protein.

Method (Chris solo · 1 portion)

Ingredients: 2 tins tuna in spring water (drained), 1 tin cannellini beans (drained), 50 g rocket, ¼ red onion (thin), 2 tbsp olive oil, 1 lemon, 1 tsp Dijon, parsley, pepper.

Whisk oil + lemon + Dijon. Toss beans + onion + rocket.
Flake tuna over the top. Parsley + pepper. Done in 5 minutes.

Macros

~620 kcal · 52 g protein · 44 g carbs · 22 g fat

~620 kcal
~52 g prot

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

Dinner
~19:00

[Solo · vegan] White bean & tomato pasta with spinach & nutritional yeast — creamy without cream, under 25 min.

Method (Chris solo · 1 big portion)

Ingredients: 100 g penne, ½ tin cannellini beans (drained), ½ tin chopped tomatoes, 100 g spinach, 2 garlic cloves, 1 tsp chilli flakes, 1 tsp oregano, 3 tbsp nutritional yeast, 1 tbsp olive oil, salt + pepper.

Cook pasta al dente, save ½ cup water.
Fry garlic + chilli 1 min. Add tomatoes + oregano, simmer 8 min.
Add beans + spinach 3 min. Stir in pasta + splash water + nooch.

Macros

~640 kcal · 30 g protein · 98 g carbs · 14 g fat

~640 kcal
~30 g prot

Snack
~21:00 1 apple + 25 g dark chocolate, or a small handful of nuts. Recovery day treat — you've earned it. ~180 kcal
~8 g prot

Eve shake
~22:00 Night cap: 28 g pea protein + 250 ml oat milk. ~270 kcal
~30 g prot

Day total (Chris): ~2,640 kcal · ~197 g protein — slightly lighter, it's a recovery day

Saturday · 13 June

🏠 Home Full-Body · Wife home · Vegan all day for 2 · Calm & dry

🏠 FULL-BODY

A home full-body circuit pulling in all the kit — kettlebells, dumbbells, the Bosu, the decline bench and bands. Calm, dry weather so you could take it to the garden. Run it as a circuit (move between exercises with short rests) for a conditioning hit, or straight sets for strength — your call.

🏠 Home Full-Body — 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	A heavy KB each hand, walk tall, brace the core. Grip, traps + conditioning finisher

🥗 Saturday Meals — vegan all day · cooking for 2 · ~2,770 kcal / ~192 g protein

Breakfast
~08:30 [For 2 · vegan] Weekend tofu scramble on sourdough with spinach & tomatoes (as Monday), or big protein oats. Relaxed weekend start, cook for two. ~600 kcal
~44 g prot

Lunch
~13:00

[For 2 · vegan] Falafel & hummus mezze — falafel, bulgur tabbouleh, olives, warm flatbread. Mediterranean sharing plate.

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

Total ingredients: 1 pack falafel (~12), 200 g tub hummus, 80 g bulgur wheat (dry), 2 vine tomatoes, ½ cucumber, small bunch parsley, small jar olives, 2 flatbreads, 1 lemon, 1 tbsp olive oil.

Cook bulgur 10 min, cool. Dice tomato + cucumber, chop parsley. Toss with lemon + oil for tabbouleh.
Warm falafel through (oven 10 min) and flatbreads.
Build mezze plates: falafel, tabbouleh, hummus, olives, flatbread. Chris ~60%.

Your portion macros (Chris)

~700 kcal · 30 g protein · 78 g carbs · 30 g fat

~700 kcal
~30 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] Tempeh tikka skewers with basmati rice & charred peppers — marinated, grilled, smoky-spiced.

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

Total ingredients: 250 g tempeh (cubed), 2 tbsp vegan tikka/tandoori paste, 1 red pepper (chunks), 1 red onion (wedges), 130 g basmati rice (dry), 1 tbsp oil, coriander, lemon.

Marinate tempeh in tikka paste 15 min. Thread onto skewers with pepper + onion.
Grill/griddle 12 min, turning, until charred. Cook rice.
Serve skewers over rice, coriander + lemon. Chris ~60%.

Your portion macros (Chris)

~660 kcal · 36 g protein · 84 g carbs · 18 g fat

~660 kcal
~36 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 near 190 g protein. ~300 kcal
~34 g prot

Day total (Chris): ~2,770 kcal · ~192 g protein — fully vegan, protein leans on soy + shakes

Sunday · 14 June

🚵 Outdoor ride — Newton Abbot / Dartmoor · Wife home · Vegan all day for 2 · Batch cook PM · 20°C, dry

🚵 RIDE DAY · 20°C · 10 mph

The session of the week — and the weather's perfect: 20°C, dry, light 10 mph winds. Get the road bike out and head for the Dartmoor lanes. Build a steady Zone 2 endurance base, then throw in a few short climbing efforts on the moor. Zwift Zone 2 (60–75 min) is the indoor fallback if anything changes — but it won't be needed today. Fuel before, on the bike, and recover hard 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
Dartmoor climb efforts	3–4 × 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
Fallback (if it turns)	60–75 min	Zwift Zone 2 indoors. Not expected today — forecast is dry & settled

🥗 Sunday Meals — vegan all day · cooking for 2 · ~2,990 kcal / ~177 g protein (ride day)

Pre-ride
~08:00 [For 2 · vegan] Big porridge — 100 g oats + oat milk + 1 banana + 1 scoop protein + cinnamon + maple. Slow-release carbs to fuel the ride, eaten ~60–90 min before you roll. ~600 kcal
~35 g prot

On-ride
fuel 1 banana + 1 flapjack + 2 medjool dates across the ride. Sip electrolytes — warm day, don't skimp. ~400 kcal of fast carbs to hold the pace on the climbs. ~400 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 — protein + carbs to refill the tank. ~400 kcal
~40 g prot

Lunch
~14:00

[For 2 · vegan] Crispy tofu & hummus grain bowl — quinoa, courgette, pepper, hummus, pumpkin seeds, rocket. Refuel after the ride.

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

Total ingredients: 300 g firm tofu (pressed & cubed), 150 g quinoa (dry), 1 courgette, 1 red pepper, 60 g rocket, 100 g hummus, 30 g pumpkin seeds, 1 tbsp soy/tamari, 1 tbsp olive oil, 1 tsp smoked paprika, lemon.

Toss tofu in soy + paprika + oil. Roast at 200°C for 25 min until crispy. Cook quinoa 12 min.
Roast courgette + pepper at 200°C for 18 min. Toast pumpkin seeds in a dry pan 2 min.
Build bowls: quinoa, roast veg, rocket, hummus, crispy tofu on top, pumpkin seeds scattered. Lemon. Chris ~60%.

Your portion macros (Chris)

~700 kcal · 38 g protein · 60 g carbs · 34 g fat

~700 kcal
~38 g prot

Dinner
~19:00

[For 2 · vegan] Stuffed sweet potatoes — baked, loaded with chickpeas & spinach, tahini drizzle & toasted pumpkin seeds. Comforting end to ride day.

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

Total ingredients: 4 sweet potatoes, 1 tin chickpeas (drained), 100 g spinach, 2 tbsp tahini, 30 g pumpkin seeds, 2 garlic cloves, 1 tsp smoked paprika, 1 tsp cumin, 1 tbsp olive oil, lemon, salt + pepper.

Bake sweet potatoes at 200°C for 45 min until soft. Toast pumpkin seeds in a dry pan 2 min.
Fry garlic + spices 1 min, add chickpeas + spinach 4 min to wilt.
Split potatoes, fluff, load with chickpea mix. Loosen tahini with lemon + water, drizzle over, scatter seeds. Chris ~60% (3 halves), wife ~40% (2 halves).

Your portion macros (Chris)

~640 kcal · 26 g protein · 96 g carbs · 20 g fat

~640 kcal
~26 g prot

Eve shake
~21:30 Night cap: 30 g pea protein + 250 ml oat milk. Tops the day off for overnight repair after a big ride. ~250 kcal
~32 g prot

Day total (Chris): ~2,990 kcal · ~177 g protein — flexed up for the ride, carbs prioritised around the effort

🍲 BATCH COOK — wife's travel-week lunches (Mon–Thu)

While the sweet potatoes bake, make a big black bean & sweet potato chilli — 4 portions boxed up for the wife's Mon–Thu travel-week lunches. Portable, freezer-friendly, reheats anywhere.

Ingredients: 3 tins black beans (drained), 3 sweet potatoes (cubed), 2 tins chopped tomatoes, 1 onion, 2 carrots (diced), 100 g sweetcorn, 2 garlic cloves, 1 tbsp smoked paprika, 1 tsp cumin, 1 tsp chilli powder, 1 tbsp oil, veg stock.
Method: Fry onion + carrot 6 min, add garlic + spices 1 min. Add sweet potato, tomatoes, beans, corn, splash of stock. Simmer 25 min until the potato is tender and the sauce thick. Cool, box into 4 portions, fridge/freeze.

🛒 Asda Shopping List · 8–14 June

Sized for solo cooking Tue–Fri + shared "for 2" weekends & Monday, calculated to minimise waste. Items tagged [ROLL] are pantry/store-cupboard staples — only buy if you're running low. Tap any item to tick it off (saved in your browser).

🥦 Produce

Red peppers 5 (Mon lunch · Mon dinner · Wed lunch · Sat dinner · Sun lunch)
Courgettes 2 (Mon lunch · Sun lunch)
Broccoli 2 heads (Mon dinner · Thu dinner)
Spinach 3 × 200 g bags (Mon/Wed breakfast · Tue/Wed/Sun dinners)
Rocket 2 bags (Mon/Wed/Thu/Fri/Sun lunches)
Cherry tomatoes 2 punnets (Mon & Sat/Wed scrambles)
Vine tomatoes 2 (Sat lunch tabbouleh)
Cucumber 1 (Thu lunch · Sat lunch)
Avocado 1 (Tue lunch)
Bananas large bunch ~10 (daily shakes · Sun ride fuel · porridge)
Blueberries 2 punnets (Tue/Thu overnight oats)
Sweet potatoes 7 (Sun dinner 4 · Sun batch chilli 3)
Butternut squash 1 small ~500 g (wife's Tue/Wed tagine)
Carrots 5 (Mon dinner 2 · Sun batch 2 · spare)
Red onions 2 (Fri lunch · Sat dinner)
Brown onions 3 (Tue dahl · Wed curry · Sun batch)
Garlic 1 bulb
Ginger 2 thumbs (dahl · curry · stir-fries)
Fresh coriander 2 bunches (Tue/Wed/Sat/Sun)
Fresh parsley 1 bunch (Thu/Fri/Sat)
Lemons 5 (Mon/Thu/Fri/Sat/Sun)
Limes 2 (Tue/Wed)
Frozen sweetcorn 300 g (Tue lunch · Wed lunch · Sun batch)
Frozen edamame 500 g bag (Mon lunch · Wed/Sat snacks)

💪 Plant proteins

Firm tofu 5 × ~396 g blocks (Mon b'fast + lunch · Wed b'fast · Sat b'fast · Sun lunch)
Tempeh 3 × 200 g (Mon · Thu · Sat dinners)
Falafel 1 pack ~12 (Sat lunch)
Hummus 2 × 200 g tubs (Sat lunch · Sun lunch)
Tinned chickpeas 2 tins (wife's tagine · Sun dinner)
Tinned black beans 4 tins (Tue lunch 1 · Sun batch 3)
Tinned cannellini / white beans 2 tins (Fri lunch · Fri dinner)
Dried apricots 60 g (wife's Tue/Wed tagine)

🥩 Meat & fish (Tue–Fri lunch only)

Chicken breast ~250 g (Tue lunch only — away Wed)
Salmon fillet 1 (~160 g · Thu lunch)
Tuna in spring water 2 tins (Fri lunch)

🌾 Grains

Sourdough loaf 1 (Mon/Wed/Sat scrambles)
Rice noodles 2 × 200 g (Mon · Thu dinners)
Couscous 250 g (Thu lunch · wife's tagine)
Penne / pasta 150 g (Fri dinner)
Wholemeal flatbreads 1 pack (Wed curry · Sat lunch)
Rolled oats [ROLL] (Tue/Thu oats · Sun porridge)
Basmati rice [ROLL] (Tue · Wed · Sat)
Bulgur wheat [ROLL] (Mon lunch · Sat tabbouleh)
Quinoa [ROLL] (Sun lunch)

🥛 Dairy alts

Oat milk 4 × 1 L (shakes all week · oats · porridge)
Soya yoghurt 1 large tub / 4 pots (Tue/Thu oats · Tue/Thu snacks)
Mature cheddar small block — solo only (Tue burrito bowl)

🫙 Pantry

Chopped tomatoes 3 tins (wife's tagine · Fri dinner · Sun batch)
Ras el hanout / tagine spice 1 jar (wife's tagine)
Tomato salsa 1 jar (Tue lunch)
Flaked almonds small bag (wife's tagine garnish)
Vegan tikka / tandoori paste 1 jar (Sat dinner skewers)
Olives small jar (Sat lunch)
Medjool dates 200 g (Sun on-ride)
Flapjacks 2 (Sun on-ride)
Rice cakes 1 pack (Mon pre-football)
Dark chocolate 1 bar (Fri snack)
Olive oil · sesame oil · veg oil [ROLL]
Tamari / soy sauce [ROLL]
Tahini [ROLL] (Mon dressing · Sun drizzle)
Peanut butter · almond butter [ROLL]
Nutritional yeast (nooch) [ROLL] (scrambles · Fri pasta)
Maple syrup · Dijon mustard [ROLL]
Chia seeds · mixed nuts · pumpkin seeds [ROLL]
Tomato purée · veg stock cubes [ROLL]

💊 Supplements

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

🌶️ Spices

Smoked paprika [ROLL] (burrito · peri · tofu · chilli)
Ground cumin [ROLL] (curries · dahl · chilli)
Turmeric [ROLL] (scramble · dahl · curry)
Curry powder / garam masala [ROLL] (Tue dahl · Wed curry)
Chilli flakes / chilli powder [ROLL] (Thu noodles · Fri pasta · Sun chilli)
Dried oregano [ROLL] (Mon bowl · Fri pasta)
Cinnamon [ROLL] (oats · porridge)
Kala namak (black salt) [ROLL] — gives tofu scramble its eggy taste
Sesame seeds [ROLL] (stir-fries)

📦 Notes: All shared "for 2" dishes (Monday + weekends) are fully vegan for your wife. You're in Manchester Tue afternoon → Wed evening, so meat is just chicken on Tuesday (salmon Thursday, tuna Friday) and there's a single chickpea, butternut & apricot tagine cooked Tuesday that covers your wife's Tuesday AND Wednesday dinners — that's why the butternut, apricots and tagine spice are on the list. Cheddar is a solo item for your Tuesday burrito bowl. Tofu is the workhorse this week (breakfasts + bowls), so the 5 blocks are deliberate. Sunday's batch cook makes 4 × black bean & sweet potato chilli for the following week's travel lunches. Spare flatbreads → freezer. Protein powder is your biggest spend driver at 2 shakes/day — check the tub before the shop.

📖 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 4 / 5Hard / very hard efforts. Z4 = ~85–90% max HR (Dartmoor climbs); Z5 = near-max (Zwift intervals).

DOMSDelayed-Onset Muscle Soreness. Normal stiffness 24–48 h after a hard or new session.

NEATNon-Exercise Activity Thermogenesis. Calories burned outside formal exercise — walking, stairs, fidgeting.

BMRBasal Metabolic Rate. Calories burned at complete rest. Yours: 2,281 kcal.

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

Visceral FatFat around the internal organs. Rating 1–9 healthy, 10–14 elevated. Most linked to metabolic risk.

TempehFermented soybean cake. ~20 g protein per 100 g. Pan-fry until crispy.

Tofu (firm)Pressed soybean curd. ~15 g protein per 100 g. Press, marinate, then roast or pan-fry hot for flavour.

EdamameYoung green soybeans. ~11 g protein per 100 g. Boil from frozen in 4 min — easy protein boost.

NoochNutritional yeast. Cheesy umami flakes, high in B vitamins. Sprinkle on pasta, scrambles and sauces.

Kala namakBlack salt. Sulphurous tang that makes tofu scramble taste convincingly "eggy".