Omnomnomnom!

Good gym today.  I upped the reps on my clean and press to 3x12 with the 25kg bar-bell, which was pleasing for my final run through that routine.  I wanted to get to 3x8 with 30kg but I've just missed that target I think.  Not down about it at all though, I've made some great progress with this routine and it's time for a new one.

Favourite home-alone dinner tonight, even though I'm not home alone :o)  I'm trying to shift a bit more fat %, get it down a bit lower so I'm on a lower calorie intake drive for a little bit and that means Prawnychilligarliclimething!  It does exactly what it says on the tin; it's strongly flavoured, packed full of great nutrition, is wonderfully filling and warming, and takes almost no time at all to make.

God, I love this stuff and I love it with enough chilli to make my nose run and my eyes water and make me a bit sweaty :o)  So, here's the recipe... (serves 1):

• 200g large, cooked, peeled prawns
• 50g dry couscous
• 5ml good olive oil
• 1 decent chilli, with the seeds
• 300g-350g fresh plum tomatoes
• 45ml lime juice
• 2-3 large cloves of garlic

Finely chop the chilli pepper, peel and crush garlic and add both to the heated oil in a non-stick pan.

While that's fizzling, chop the tomatoes into small chunks then add those to the pan with a little bit of salt and freshly ground black pepper. Bring to a sizzling point, add the lime juice and bring to a fierce bubble. Leave bubbling for 7-10 minutes, then add the prawns for another 4-5 minutes until the prawns are well heated through and the tomato mix has gone very soft. Serve with the couscous (cooked as per instructions on the packet - I usually sit 50g of couscous with a bit of seasoning in 120ml boiling water with a plate covering it for about 10 minutes, then fluff with a fork).

Calories (kcal)	433.5
Carbohydrate (g)	52.8
Protein (g)	38.3
Fat (g)	7.8
Fibre (g)	6.1
Fruit & Veg	4.8

And today went like this:-

B - greek yogurt with fruit compote, flaked almonds and 1 scoop MP Max
S - banana
*gym*
S - 1 scoop MP Max in skimmed milk
L -chicken salad with lettuce, cherry tomatoes, celery, sweet pepper and roasted chicken breast
S - Frijomole (cannelini beans and chick peas mushed with chilli, coriander and mayonnaise) with Ryvita Thins
S - Fruit, nut and seed bar
D - Prawnychilligarliclimething with couscous

Exercise - 60 minutes gym (573kcals before background tax)

Calories (kcal) [kcals to maintain weight (inc. exercise)	1578 2292]
Protein (g)	147.3 (38.2%)
Carbohydrate (g)	157.2 (38.2%)
Fat (g)	40.6 (23.7%)
Fibre (g)	21.0
Fruit & Veg	11.0