DWF: a food diary and a workout with anything you can scramble over

Ive been randomly showing you fairly balanced meals over the last month, just to show you that you can take fairly normal food and put it into quantities and rough ratios that are metabolically good for you you. Your system doesn’t really like being bathed in carb. It wants some, but probably not enough to match your current lust for cakes and donuts!

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DWF: A Cajun chicken dinner and morning burpees

Well its Saturday, and day 2 out of this training block of 3 days.

Todays workout is 12 minutes of :

10 burpees, 5 dumbbell push press L, 5 dumbbell push press R

This is nastily crafted as yesterday you had the push up grind. Today you will really want to drive your hips on the push press and you’ll probably want more of a sprawl on the burpee.

Still, super compensation, aside, it was surprisingly yuk!


sorry for the dirty forearm. Car park dirt

Todays Healthy Food Option

To add more variety to this blog, I’m inviting guests into share their favourite meals. First up is a Cajun chicken dish from Fresh Fitness foods.

Chicken –  P: 27.83 | C: 0.73 | F: 3 | Kcal: 141.24
Broccoli – [ P: 2.52 | C: 3.2 | F: 2.42 | Kcal: 35.66 
Rice – [ P: 2.8 | C: 26.5 | F: 0.75 | Kcal: 123.5 ]

Cajun Chicken Ingredients

  • 2 chicken breasts
  • 15g cajun seasoning
  • 5g honey


  1. Preheat the oven to 200c
  2. Mix all of the ingredients together, making sure the chicken is completely coated. 
  3. Place the chicken onto a tray, place the tray into the preheated oven. 
  4. Cook the chicken for 20-25 minutes, or until the chicken is cooked the whole way through leave to rest for 5-10 minutes then slice into thin 0.5cm slices.

Roasted Broccoli  Ingredients

  • 1 head broccoli
  • 1tbsp smoked paprika
  • 2 cloves garlic
  • splash of olive oil


  1. Take the florets off the broccoli, slice the bottom off the stalk, cut into 1/4’s lengthwise then slice into 1/2 – 1 inch cubes. 
  2. Mix all ingredients together then place onto a tray and cook in an oven for 15 minutes at 200c.

Zesty Rice Ingredients

  1. 100g white rice
  2. 300g water
  3. 2 limes, zested and juiced
  4. small bunch of coriander sliced.


  1. Place the rice into a pan and pour over the water. 
  2. Bring up to the boil, leave to boil for 2-3 minutes then cover the pan with a lid and turn off the heat. 
  3. After 10 minutes, fluff up the rice with a fork and mix through the lime and coriander.

If you want to try Fresh Fitness Food go here https://www.freshfitnessfood.com/ then use the discounts GABDOU10 for 10% off and GABDOU for £50 off your first order.

Have a great weekend, stay active, eat healthily, see you tomorrow, and join the mailing list

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DWF: disappointing beef dinner and a workout

Well, it looked ok, but may I introduce you to a bit of tasteless beef.

Looked great before it went in the oven

So, its 4 block of tasteless beef ( lovingly slow roasted for 3 hours: that was a waste of electricity), 3 blocks of potatoes at 150g, and some nice cabbage with a block of extra butter (between the 2 of us) chucked in, otherwise Kate won’t eat it.

looked ok, tasted of nothing.

looked ok, totally tasteless


This mornings workout was 20 box jumps (or step ups) 20 push ups, 400m run . As many rounds as possible in 15 minutes.

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DWF: Rest day, a left over lamb curry and a shout out to the vegetarians

Today is a rest day. We have trained the previous 3 days, so day 4 is rest. You get stronger by resting and recovering from training, not training all the time. You only get stronger during the rest!

I had struggled to knock up the evening meal, as I’d run out of most things. I ended up with an onion, a pepper some garlic , some ginger a spoon of coconut milk, 200g of lamb from last night, gravy from last nights lamb, a tin of tomatoes , some curry powder and some bits of frozen chilli, some powdered coriander, and 3 frozen bits of spinach.

This blog isn’t meant to be a detailed cooking blog, just one that nudges you into the possibility of health eating by doing some basic cooking and following zone diet principle and trying to balance 40% carbs, with 30% protein and 30% fat.

But as a rough guide, fry the onions and pepper, garlic and ginger fry them, add a little bit of water add the curry powder, fry it all, throw in everything else and simmer

I have an ongoing battle with heat in curry so after last times “no heat curry” I thought I’d add a bit of chilli in a game of Chilli Roulette. A game that I had lost, so I had to hunt about to drag these bits out!

Now for future recipes I need a vegetarian to send me in some veggie meals that balance carb, protein and fat ( think 7g protein, 9g carb, 1.5g fat x 4). Email me your ideas to andrew@andrewstemler.com and I’ll post them with a big credit to you. See if you can send me photo of it and you .

In fact any good, healthy meals will be welcome !!!

If you crave something physical, it will probably be a good time to remind yourself that even on a rest day, you need 10,000 steps