evanroberts.com

Breakfast

• Protein shake
  • Two scoops of MuscleTech Nitro-Tech Hardcore - chocolate
  • 250ml 1% skim lactose-free milk
  • Frozen strawberries
  • Frozen blueberries
  • The rest of the mix of frozen strawberries, blueberries, raspberries, and blackberries

Snacks

• Three hard boiled eggs

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

Breakfast

• Protein shake (shared)
  • Two scoops of MuscleTech Nitro-Tech Hardcore - vanilla
  • One banana
  • 375ml 1% skim lactose-free milk
  • Frozen strawberries

Activity

• Rode the bike to work (6.1km)
• Worked out at the gym
  • 2×10 - machine - chest press - vertical handles - 40lbs
  • 2×10 - machine - chest press - horizontal handles - 40lbs
  • 2×10 - machine - chest press - vertical handles - 50lbs
  • 2×10 - machine - chest press - horizontal handles - 50lbs
  • 1×30 - machine - butterfly - 50lbs
    
  • 1×10 - machine - lat pulldown - front - 40lbs
  • 1×10 - machine - lat pulldown - back - 40lbs
  • 1×10 - machine - lat pulldown - front - 50lbs
  • 1×10 - machine - lat pulldown - back - 50lbs
  • 1×10 - machine - ax chop - 40lbs
  • 1×5 - machine - ax chop - 50lbs
  • 1×10 - free weights - weighted oblique twists - 15lbs
  • 1×16 - free weights - weighted oblique twists - 15lbs

Snacks

• Two 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)

Lunch

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

Snacks

• One Granny Smith apple

Activity

• Rode the bike home (6.1km)

Dinner

• Top sirloin steak with garlic salt - 490g
• Dipped in Gourmet Spicy Diana Sauce
• Veggies (yellow peppers, green peppers, red onion, mushrooms, zucchini, olive oil, dill)

Breakfast

• Protein shake
  • 1.5 scoops of MuscleTech Nitro-Tech Hardcore - vanilla
  • One banana
  • 250ml 1% skim lactose-free milk
  • Mix of frozen strawberries, blueberries, raspberries, and blackberries

Activity

• Rode the bike to work (6.1km)

Snacks

• One Granny Smith apple

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)

Lunch

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

Snacks

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

Activity

• Rode the bike home (6.1km)

Dinner

• The rest of the Caribbean jerk wings from Wild Wing
• Two Bluewater Seafoods Grilled Pollock Fillets - Lemon Pepper - 215g

Breakfast / Lunch

• Top sirloin steak with Club House Spicy Hickory rub (282g)

Snacks

• One of Linda’s Lollies - bubble gum
• Two small glasses of Tropicana orange juice - no pulp

Dinner

• David Duncan House
  • Five pieces of buttered garlic bread
  • Six pickle slices
  • Cream of mushroom soup
  • New York peppercorn steak
  • Baked potato with butter
  • Mixed veggies (carrots, green beans, zucchini, mushrooms)
  • Glass of rye’n'coke

Breakfast

• Protein shake
  • 1.5 scoops of Weider 90% Protein Soy - chocolate
  • One banana
  • 300ml 1% skim lactose-free milk
  • Mix of frozen strawberries, blueberries, raspberries, and blackberries

Snacks

• Spitz sunflower seeds - salted

Lunch

• One Premier Nutrition Protein bar - double chocolate crunch

Dinner

• Wild Wings
  • Shared honey garlic, Thai, and Caribbean jerk flavoured wings
  • Two pints of Creemore

Living life

• Bottle of Bud Light
• Two Peps (NO MORE PEPS!!!)

Breakfast

• Protein shake
  • 1.5 scoops of Weider 90% Protein Soy - chocolate
  • One banana
  • 250ml 1% skim lactose-free milk
  • Mix of frozen strawberries, blueberries, raspberries, and blackberries

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

Snacks

• One Pep

Dinner

• Harvey’s
  • Double original bacon cheeseburger with ketchup, mustard, relish, onions, pickles, and mayo
  • Small fries with salt and ketchup
  • Fountain Pepsi

Snacks

• Three glasses of Tropicana orange juice - no pulp
• One Pep

Breakfast

• Protein shake
  • 1.5 scoops of Weider 90% Protein Soy - chocolate
  • One banana
  • 250ml 1% skim lactose-free milk
  • Mix of frozen strawberries, blueberries, raspberries, and blackberries

Activity

• Rode the bike to work (6.1km)

Snacks

• Four 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)

Lunch

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

Activity

• Rode the bike home (6.1km)

Dinner / Living life

• Artful Dodger
  • Three pitchers of Creemore (shared)
  • A dozen hot wings with a side of suicide sauce
  • Celery and carrot sticks with blue cheese
  • One pint of Creemore

Snacks

• One hard boiled egg

Activity

• Rode the bike to work (6.1km)

Breakfast

• Three hard boiled eggs

Activity

• Rode the bike to Dominion and back (2km)

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
• Walked back to the office (2.6km)

Dinner

• One Premier Nutrition Protein bar - double chocolate crunch

Activity

• Rode the bike home (6.1km)