DAY THIRTEEN


MEAL PLAN.

BREAKFAST.

Scrambled tofu - Add some onions, green peppers or other veggies some light soy sauce or tamari, maybe some garlic powder and black pepper, stir fry with a little olive oil. East with whole-grain toast.

LUNCH.

Black Bean Salad: Mix 1/2 cup canned black beans, 1/2 cup mandarin orange sections, chopped red bell peppers, red onion, scallions, and any other desired veggies with 1 teaspoon vinegar. Serve over salad greens. Serve with corn tortilla.

DINNER.

150g cod or other white fish steak wrapped in a slice of Parma ham and baked. Serve with 200g sweet potatoes boiled and mashed with 2 tsp olive oil, plus green leaves.

SNACKS.

30g cheddar and a small handful of grapes

EXERCISE.

This series of exercises should be completed 4 times in a week every other day, do each circuit three times in total, seeking to do as many exercises as the time allows.

Strength: Push-ups for 30 seconds. Preferably on your toes but moving to your bent knees if need be.

Cardio: Star Jumps (Jumping jacks) for 30 seconds.

Recovery: March (1 minute).

Strength: Squats for 30 seconds. With feet hip-width apart, arms straight out in front of you and spine straight, bend legs as if sitting down.

Keep knees in line with ankles as you squat. Return to standing.

Cardio: Star Jumps (Jumping jacks) for 30 seconds. Recovery: Gentle marching for 1 minute.

Strength: Alternating split-stance bent-over rows for 30 seconds. With a dumbbell in each hand, step left foot forward, bending both legs slightly. Lean forward from waist, abs tight and spine straight, palms facing in. Bend right arm, bringing dumbbell to waist. Lower and repeat on left side, alternating arms. After 15 seconds, switch legs so right foot is forward.

Cardio: Star Jumps (Jumping jacks) for 30 seconds. Recovery: March for 1 minute.

Do circuit three times, then cool down and stretch.