evanroberts.com

Activity

• Rode the bike to work (6.1km)
• Carried my 34lb bike up the stairs - 3 floors

Breakfast

• Three hard boiled eggs

Lunch

• I Love Sushi
  • Assorted sushi (eight pieces of sushi, a six piece spicy tuna roll, one California hand roll)
  • Kimlan soy sauce
  • Miso soup

• Bangkok Paradise
  • Two Thai spring rolls - seafood
  • Sweet tamarind sauce
• Diet Pepsi

Snacks

• One Granny Smith apple

Activity

• Rode the bike home (6.1km)
• Carried my 34lb bike up the stairs - 10 floors
• 1×20 - free weights - incline dumbbell flyes - 40lbs
  
• 1×10 - free weights - incline bench dumbbell press - 40lbs
  
• 1×20 - free weights - hammer grip incline dumbbell press - 40lbs

Dinner

• One Interactive Nutrition Low Carb Bar - chocolate fudge delight

Snacks

• Six pieces of Walgreens Select Pure Butter Shortbread

Breakfast

• Protein shake
  • Two scoops of MuscleTech Nitro-Tech Hardcore - vanilla
  • One banana
  • 300ml 2% partly-skimmed lactose-free milk
  • Frozen strawberries
  • Frozen blueberries
  • Frozen raspberries

Activity

• 2×20 - bench - full incline sit-ups
• Rode the bike to work (6.1km)

Snacks

• Three light Babybels

Activity

• Rode the bike to Dominion, then over to Strachan, down to the Princes’ Gates, through the CNE, and back up to the office (4km)

Snacks

• One Interactive Nutrition Low Carb Bar - cinnamon frost

Lunch

• Chicken and ham club salad - (Dominion - 275g)
• Light Caesar dressing

Activity

• Rode the bike home (6.1km)
• Carried my 34lb bike up the stairs - 10 floors

Dinner

• Strip loin steak with Club House Montreal Steak rub - 522g
• Dipped in Gourmet Spicy Diana Sauce
• Veggies (red onion, zucchini, red pepper, orange pepper, mushrooms, dill, olive oil)

Breakfast

• Protein shake (shared)
  • 1.5 scoops of Weider 90% Protein Soy - chocolate
  • Two bananas
  • 375ml 2% skim lactose-free milk
  • Frozen strawberries
  • Frozen blueberries

Activity

• Worked out at the gym
  • 2×10 - machine - chest press - vertical handles - 40lbs
  • 2×10 - machine - chest press - horizontal handles - 40lbs
  • 1×10 - machine - chest press - vertical handles - 50lbs
  • 1×10 - machine - chest press - horizontal handles - 50lbs
  • 1×30 - machine - butterfly - 50lbs
    
  • 2×20 - machine - abdominal crunch - 50lbs
  • 1×13 - machine - ax chop - 40lbs

Snacks

• One Granny Smith apple

Lunch

• Small chicken Caesar salad with real bacon bits - (Dominion - 250g)
• Light Caesar dressing

Activity

• One hour of spinning at Quad

Dinner

• One Premier Nutrition Protein bar - double chocolate crunch
• 1L of Evian water with three 3g Nestea Active Lemon Lime low calorie sports drink mix packets

Breakfast

• Protein shake
  • Two scoops of MuscleTech Nitro-Tech Hardcore - vanilla
  • One banana
  • 250ml 2% skim lactose-free milk
  • Frozen strawberries
  • Frozen blueberries
  • Frozen raspberries

Activity

• Rode the bike to work (6.1km)
• Rode the bike to Dominion, then over to Strachan, down to the Princes’ Gates, started through the CNE, was asked where the Musik building was (didn’t know), found it, rode back to the people who asked, and then back up to the office (6.4km)

Lunch

• Small chicken Caesar salad with real bacon bits - (Dominion - 250g)
• Light Caesar dressing

Snacks

• Two light Babybels

Activity

• Rode the bike home (6.1km)

Dinner

• Strip loin steak with Club House Spicy Hickory rub - 585g
• Dipped in Gourmet Spicy Diana Sauce
• Kabobs with red onion, zucchini, green pepper, orange pepper, and mushrooms

Breakfast

• Protein shake
  • Two scoops of MuscleTech Nitro-Tech Hardcore - vanilla
  • Two bananas
  • 400ml Tropicana orange juice - no pulp
  • Frozen strawberries
  • Frozen blueberries

Lunch

• Coffee Hut
  • Large chicken Caesar salad

Snacks

• Three light Babybels

Dinner

• One Premier Nutrition Protein bar - double chocolate crunch

Snacks

• Six pieces of Walgreens Select Pure Butter Shortbread

Breakfast

• Protein shake (shared)
  • Two scoops of MuscleTech Nitro-Tech Hardcore - vanilla
  • Two bananas
  • 375ml Tropicana orange juice - no pulp
  • Frozen strawberries
  • Frozen blueberries

Snacks

• Two hard boiled eggs

Lunch

• I Love Sushi
  • Assorted sushi (eight pieces of sushi, a six piece spicy tuna roll, one California hand roll)
  • Kimlan soy sauce
  • Miso soup

• Bangkok Paradise
  • Two Thai spring rolls - seafood
  • Sweet tamarind sauce
• Diet Pepsi

Dinner

• The Station (in Havelock)
  • 19 Cajun wings
  • Carrot and celery sticks with blue cheese
  • Half of Seth’s poutine
  • Two pints of Keith’s

Living Life

• Two Coronas

Breakfast

• Protein shake
  • Two scoops of MuscleTech Nitro-Tech Hardcore - chocolate
  • Two bananas
  • 250ml 1% skim lactose-free milk
  • Frozen strawberries
  • Frozen blueberries

Lunch

• Three hard boiled eggs

Snacks

• One Granny Smith apple
• Two light Babybels

Dinner

• Precision Sport Supplements ISO-Pro Protein bar - double chocolate chunk
• Two light Babybels