Plan

The day, about 170g protein

Shakes

Each jar is about 48g protein: 30g from a serve of Musashi High Protein + Creatine, 12g from the milk, 6g from the oats. Each serve also carries 3g of creatine. Make two the night before, one for breakfast and one for when you get home.

1. Milk first, about 350ml, so the powder does not cake on the bottom.
2. One serve of powder, then half a cup of oats.
3. Leave space at the top, lid on, shake hard for 20 seconds.
4. Fridge overnight. It thickens, so add a splash of milk in the morning and shake again.

Steak

1. Bench for 20 to 30 minutes so the middle is not fridge cold.
2. Pat it dry with paper towels. A wet steak steams instead of browning.
3. About half a teaspoon of salt per side, plus pepper.
4. Pan on high for 2 to 3 minutes, then a little neutral oil. Ready when the oil shimmers and just starts to smoke.
5. Lay it down away from you and leave it alone for 2 minutes.
6. Flip once, another 1.5 to 2 minutes for medium. It should feel springy, not hard.
7. Rest on a plate for 4 minutes, then slice across the grain.

Chicken fried rice, five lunches

1. Take the chicken breasts out of the pack. Do not rinse them. Wash your hands after touching them.
2. Heat a big pan on medium, not high, with a little oil. Whole breasts burn outside and stay raw inside on high.
3. Put the chicken in whole. Salt and pepper on top. Leave it 6 to 7 minutes without moving it.
4. Flip each one, put a lid on, and give it another 6 to 7 minutes.
5. Cut into the thickest part of the biggest breast. White all the way through with clear juice means done. Any pink, lid back on for 3 more minutes and check again.
6. Take the chicken out onto a board and leave it 5 minutes. Keep the pan.
7. While it rests, put the broccoli in the same pan with a splash of water, lid on for 3 minutes.
8. Add the rice, break up the clumps, and stir 4 to 5 minutes until the whole pan is steaming.
9. Slice or tear the cooked chicken into bite sized pieces. It is much easier to cut cooked than raw.
10. Stir the chicken through the rice, add soy sauce if it needs it, and turn the heat off.

Dishing up five lunches

1. Line up five tubs next to the pan, lids off.
2. Put one big spoonful in each tub, left to right, then go round again. Keep going until the pan is empty. That keeps all five even, about 120g of chicken each.
3. If one looks light on chicken, move a few pieces across.
4. Leave the lids off for 20 minutes so the steam gets out.
5. Lids on. Two tubs in the fridge for Monday and Tuesday, three in the freezer for Wednesday, Thursday and Friday. Do this within the hour, cooked rice should not sit warm.
6. The night before a frozen one, move it to the fridge. At work, microwave 2 to 3 minutes with a splash of water, stir halfway, until piping hot. Reheat each tub once only.

Arms

• Monday, Wednesday and Friday, with runs on the other days.
• Curls, hammer curls, overhead press and push ups. Triceps are most of the upper arm, so pressing matters as much as curls.
• Three sets of 8 to 12 reps, 60 to 90 seconds rest. The last two reps should be hard.
• When you hit 12 reps on all three sets, go heavier or slow the lowering down.