28 DAY FLAP – Day 15 - Combined Fitness

Workout

Workout 15 – (HIIT Mix 30/5)

Equipment – Skipping rope, weight & step

Workout 15 – (HIIT Mix 30/5)

Workout 15 x 2 today

Nutrition

3 meals with some starchy carbohydrates today.

4 litres of water minimum

Licorice Tea up to about 4pm then switch to Tulsi.

Meal 1

Protein rich breakfast & a handful of fruit from the shopping list (cherries, blueberries, rasberries, grapes)

Meal 2

High protein low carb – Meat / fish lots of vegetables / salad and add a small amount (knuckle size) of starchy carbohydrates – Brown Rice / Root vegetables.

E.g. Flaked Chili Salmon & salad,

Meal 3

High protein low carb – Meat / fish lots of vegetables / salad and add a small amount (knuckle size) of starchy carbohydrates – Brown Rice / Root vegetables.

E.g. Chicken casserole with brocolli, cabbage, & baked parsnips