DIARY OF A DETOXER
DETOX PLAN: DAY 15
The thought of a deadlift fills me with dread (dreadlift?),
and I’m not alone. Sofia’s so keen to get out of them, she’s
contemplating being suspended upside down from the ceiling
instead (maybe that’s what we’ll see in tomorrow’s post…).
WORKOUT: THE SCULPTOR
l
Tota
s
Leg
SHE SAYS...
Here we go.
Deadlifts, again.
Have you seen the
weight he’s put on?
Seriously, how is that even
healthy? Are we here to achieve
the results that Mr Lomax
wants? I can hear in my head
his booming voice saying, ‘the
most important muscle group
in the body to work is the legs!.’
He likes muscly legs, I, on the
other hand, dream of long,
skinny, shapely... you know,
Gisele-esque pins. Maybe I
could get him to hang me
upside down to stretch them
an inch or two? Oh well! Let’s
not give him any ideas.
HE SAYS...
BLOCK 1 »
BLOCK 3 »
MAIN EXERCISE
3 sets x 12 Barbell Squats
MAIN EXERCISE
3 sets x 16 Barbell Lunges (alt. legs)
SUPERSET
10 x Bench Jumps
SUPERSET
10 x Bench Step-Ups
CARDIO INTERVAL
30s Spin Bike Hill Sprint
CARDIO INTERVAL
30s Spin Bike Hill Sprint
BLOCK 2 »
BLOCK 4 »
MAIN EXERCISE
3 sets x 20 Leg Press
MAIN EXERCISE
3 sets x Bent Leg Deadlift
SUPERSET
10 x Nordic Hamstring Curls
SUPERSET
10 x TRX Hamstring Extensions
CARDIO INTERVAL
30s Spin Bike Hill Sprint
CARDIO INTERVAL
30s Spin Bike Hill Sprint
Deadlifts are the
king of exercises
– I get all the
mummies to do them!
They use such a large amount
of muscles that your heart
pounds, your legs burn and
your core screams by the end
- if there was only one exercise
you could take to a desert
island, deadlifts would be it!
She is secretly good at these
because she is has strong
bum muscles even though
she complains about being
a chunky weight lifter!!!
The exercises used are based on compound movements. If you haven’t trained before you shouldn’t attempt these without a
Personal Trainer demonstrating the correct technique before you start to add weights other than your body weight.
www.lomaxpt.com/diary
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1
B
ion
Opt
NUTRITION PLAN
PRE-TRAINING (for early birds)
Option 1 »
125g of Coyo coconut yoghurt, a handful of berries and 1 tbsp of mixed seeds
Option 2 »
1 slice of Ugg Foods chia seed and nut paleo bread with Wanderlust espresso
almond butter
Koko – www.kokodairyfree.com
Linwoods –www.linwoodshealthfoods.com
HOW TO USE THE 21-DAY
NUTRITION PLAN...
» Each day gives you 3 options
at each meal/snack point.
Choose which option you
are most likely to want.
» You can swap meals and
snacks around, the plan
is indicative. The most
important thing is to
ensure you have snacks
AND main meals, so don’t
skip because you don’t like
the options or just eat the
snacks because you are
worried about over-eating.
» Be sure to choose a different
option over the next two
weeks to keep variation –
variation is the key to success
as your body will get bored
and complain!
Option 3 »
Pre-Training Super Milk: Warm glass of Koko coconut milk with 2 tbsp of oats,
ground cinnamon, 1 tsp Meridian raw almond butter, 1 tsp Biona agave syrup and
Warrior NRG chocolate protein powder
BREAKFAST
Option 1 »
60g jumbo oat porridge with 150ml Koko coconut milk, The Protein Works soy
protein and a handful of blueberries
Option 2 »
1 whole egg and 6 tbsp Two Chicks egg white scrambled eggs and 25g smoked
salmon on 1 slice Vogels soy and linseed bread
Option 3 »
Breakfast Protein Super Detox Smoothie: Super green juice with Pure Health
reishi mushroom booster or Naturya spirulina and L-glutamine booster
MID-MORNING SNACK
Option 1 »
1 Amisa spelt cracker with nut butter and ½ a banana
Option 2 »
1 InSpiral wasabi cracker and smoked salmon or chicken
Option 3 »
2 Rude Health multigrain thins with ½ avocado and 1 can of tuna in spring water
LUNCH
Option 1 »
1 salmon fillet with cherry tomatoes, rocket, avocado and 100g
Bare Naked protein noodles
ning
r
o
M
ck
Sna 1
ion
Opt
Option 2 »
1 grilled chicken breast, broccoli and a medium sweet potato with cayenne pepper
Option 3 »
Super Protein Detox Soup:
Soupologie Spinach & Kale soup with a Pure Health cordyceps booster and
Pulsin hemp protein
Amisa – www.inspiral.co
www.lomaxpt.com/diary
in
Tra
Pre- on 2
i
Opt
AFTERNOON SNACK
Option 1 »
2 Rude Health multigrain thins with Wanderlust chocolate butter
Option 2 »
1 Chia Pod and a handful of mixed nuts
Option 3 »
125g Coyo coconut yoghurt with a handful of berries and 1 tbsp chia seeds
PRE-TRAINING
(for evening warriors)
Option 1 »
Clearspring oat cakes with ½ avocado and 50g of prawns
G’nosh – www.gnosh.co.uk
Option 2 »
50g Chicken slices and G’nosh dippables hummus
Option 3 »
Pre-Training Smoothie: Apple, avocado, ginger, lemon
and Warrior NRG choc protein
DINNER
Option 1 »
Cajun salmon salad with mixed leaves and giant brown rice
Option 2 »
1 roast chicken breast in lemon, garlic and ginger, steamed
spinach with 40g of pearl barley
Option 3 »
Super Protein Detox Soup: Sweet potato, coconut and chilli
soup with Demeter silken tofu and Linwoods flaxseed
Remember to drink plenty of fluids throughout the day!
21-DAY SUPPLEMENT GUIDE
Please seek advice from a Nutritionist or Personal Trainer or
contact us if you are unsure of using supplements or have
any allergies/intolerances.
BOOSTERS:
(used within the menu options where possible)
» Pure Health medicinal mushroom boosters
» Protein works L-Glutamine
» Protein works L-Carnitine (subject to exercise requirement)
» Protein Works AAKG (subject to exercise requirement)
» Protein Works Creatine Monohydrate
(subject to exercise requirement)
» Protein Works non-dairy soy protein
» Warrior NRG non-dairy natural protein blend
SUPPLEMENTS:
(in addition to menu options)
21-DAY DETOX PACKAGE – £1200*
Includes 18 Personal Training Sessions, 3 Real Ryder
and 3 Pilates Classes.
Call 08715 120 770 or email [email protected]
for more information and bookings.
* Food and supplements are not included within this
cost. All brands used are sold within our café and health
food shop. Food delivery is available upon request.
Morning with breakfast:
Protein Works BCAA
Viridian Sports Multi Vitamin
Igennus VegEPA
Naturally Pureway-C
Lipogel Alpha lipoic acid
Biosolv CarniQnol
Bedtime:
Lipogel Alpha lipoic acid
Biosolv CarniQnol
Protein Works BCAA
Protein Works ZMA
Igennus VegEPA
www.lomaxpt.com/diary