- ROLSEY -

BREAKFAST –7.30AM
*Porridge oats with skimmed milk sprinkled with flaxseeds and a teaspoon of syrup.
*Green tea

BRUNCH – 11AM
*Green tea
*Apple

LUNCH- 1:15PM
*1 whole large sweet potato, (chopped up, grilled and seasoned with a little paprika and ‘spray soy protein’)
*300 grams of chicken breast (grilled and seasoned same as above, I use the ‘George Foreman’ grill by the way)
*Cup of water
*Half a handful of whole Almonds

TEA BREAK – 3:30PM
*Green tea
*half a handful of whole almonds

PREWORKOUT
* A banana
* A bottle of water

POSTWORKOUT/DINNER
*3 Egg Whites
*Brown rice, or 1 whole sweet potato
300 grams of chicken breast
*Portion of boiled vegetables (peas, carrots, sprouts etc)
*Half a squeezed lime and hot water.

Well here it is! (well part 1.1 of it)  This is (Monday) of the workout program I have been doing which has helped me achieve the results I want.  I don’t go through bulking or cutting phases. My goal to build muscle while simultaneously cutting fat. I’ve been achieving exactly that.  Quite Simply my whole program is split into three parts :-

Part 1 - UPPER BODY (including abs) Monday & Wednesday
Part 2 - LOWER BODY (including abs) Tuesday & Thursday
Part 3 - CARDIO  I wake up at 6am twice a week and go for a 45 min run usually on Tuesday and Thursday.

Below is part 1,of the upper body routine that I do. I  do this every single Monday.  I will continue adding more of my workouts in my following blogs.
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