THE FOOD . A zone Chicken dinner.

Here we have 112g of roast chicken, (4 blocks) 150g of boiled potato (3 blocks) . I rubbed 2 blocks of butter onto the chicken ( kate loves her crispy skin) and put about 2 blocks of butter onto the vegetables. I boiled up a “mess” of courgettes, broccoli and cabbage, served with an ” as much as you can eat” mentality. Any diet that restricts non starchy carb should be avoided. As many veggies as you can get down I say!!

Use the veggie stock to make gravy (with the juice from the chicken)

The sneaky “bad” things I did were: 1) slung a glass of wine into the baking pan, to support the juice from the chicken and the trivet ( thats the bed of onion, celery and carrot) hoping that most of the alcohol had boiled away ( check if I”m delusional, by following this thread) and 2) stirred in 2 tea spoons of gravy powder which had a bit of carb in. I’ve ignored that as it minor and life is too short.

Delicious and filling!

Straight after diner, when the chicken is cold, rip it off the bone, with your hands. Put the trivet and the bones and any remainder gravy/juice into a pot to make a stock ( you’ll need this for tomorrows curry)

THE WORKOUT

Today, kate and I are off to the gym ( at the amazing Crossfit London) to do a strength workout 3 sets of 5’s of deadlift, squat and press.

If you are stuck at home can I suggest 3 sets of 10 kettlebell deadlift (holding whatever weight kettlebell you have), 3 sets of 10 goblet squats, ( with a weight you can cope with) and 3 sets of 10 dumbbell press. Do these with rest periods as a strength session, not a mad workout!

Not every workout should be a near death intense workout, you need to sprinkle in strength ( and you’ll see the odd run now and then)

If you want more hints and tips do join the mailing list. Ill be launching a free Zone course and I’ll email when it’s ready.

To see if I have time to help you personally in an around the city and the East End of london, do drop me an email Andrew@andrewstemler.com