W7,D4

OATWHITES. So easy. You ‘can’ make it in a pot but it sticks like wallpaper glue. I always use the microwave for this – it’s the only thing I nuke. I use about 1/3 cup dry oats, add just a little water and nuke it for 2 minutes. Add your egg-whites (‘ew’s) stir and zap for another 2 minutes, check, stir, nuke again another minute if necessary. Add the ‘extras’. I regularly use:
Banana and cinnamon
Applesauce and cinnamon
Frozen berries (they quickly defrost in the oatwhites if you cover it all with a plate for a minute or so.
Lately I’ve been adding yogurt and I always sprinkle it with 2-3 tsp of erythritol.

Of course you can turn it into a pancake, and sometimes I do that on a weekend, but during the week I have limited cooking time in the mornings.

TT challenge – WEEK 7, DAY 4

Training
Today I am having a rest day and I’m sitting here all edgy because I miss that training buzz. This is a very good sign, to be all ‘champing at the bit’ to train. Tomorrow is Workout B then Sunday is Workout C. Tonight I will do some core work right after I’ve written this. My back was really bad last night. I’m expecting some improvement in the night-time aching once my NEW BED arrives next Tuesday. My new, chiropractic approved, super king-sized, awesome bed.

Eats.
Hmm.. still no problem with the usual afternoon sugar cravings. I have bumped my protein consumption up, making sure that I get over 100g a day and I think this is helping with appetite control. This week I am replicating my most successful TT week so far, which is where I kept a slight calorie deficit for 4 days, then had a higher calorie day followed by a fasting day.
1. Oatwhites with berries and greek yogurt. 6 x Omega 3 caps
2. Protein cookie, nectarine
3. Slice of cassava bread, 85g canned salmon, tomato, raw carrot 6 Omega 3 caps
4. Beef, chickpea, pumpkin casserole
5. WPC in water

Calories: 1700 P28% C33% F39%

Water: 3L
Espresso: 4
Supplements:
12g Omega 3 Fish Oil
Niacin/Vit C
Iron/B12