👋 I'm YK. I'm a DJ/Producer and songwriter. This is my fitness/healthy eating blog. 💪 🌱
Ky Oki (@eatingcleanandkeepinglean) Medias
08 August 20:33:29 Today s post workout lunch: grilled aubergine, buffalo mozzarella, beef vine tomato, fresh basil toasted sandwich on stonebaked ciabatta. Drizzled with olive oil, salt and pepper.🌱
05 August 18:27:04 So easy to go for heavy carbs at lunchtime. I try to have a soup or salad to avoid a massive afternoon carb coma. Here s a tender stem broccoli, roasted butternut squash, spinach, tomato, cucumber, yellow pepper, red cabbage salad topped with a dollop of hummus and simply seasoned with salt, pepper and extra virgin olive oil.🌱
04 August 10:21:58 Strong morning arm session before hitting the studio. Practicing the 1 second up 3 second down lifts. Hit the lift up with intensity and then slowly bring your arms down for 3 seconds on each lift. Arms day: 27.5kg ez bar curls with 24kg dumbbell hammer curl supersets, 32kg isolated dumbbell curls, 25kg overhead rope bicep curls, 60x 20kg barbell burnout bicep curls, 60 extended leg crunches, 30 lift up crunches.
02 August 21:46:10 Great day in the gym, slept great last night and felt ready to go this morning. Exercise - chest day: 70kg bench press, 55kg incline bench press, 28kg upright dumbbell pec fly, 28kg bicep curl with 20kg hammer curl supersets. 10 min xtrainer. Breakfast: bagel with organic peanut butter and strawberry jam. Post workout: vegan chocolate protein shake with soya milk and water mix. Lunch: pea and spinach soup with toasted Pitta and hummus. Dinner: potatas bravas, black beans with lime and coriander, nachos funditas, caramelised onion quaseadila.
31 July 21:02:39 Eating🌱 and feeling 💪🏻Breakfast: Plain Soya Extra Protein yoghurt with a drizzle of honey topped with rolled oats and banana. Lunch: pea and mint soup with 2 pieces of soya and linseed toast drizzled wth olive oil and salt and pepper. Dinner: Courgette and tomato tagliatelle pasta with garlic bread. Snacks: handful of cashews, 4 aero mint balls. Exercise: attempted a leg day, but after a light squat session, a hacksaw squat threw me off course - back still playing up. Ended up topping off my shoulder run from yesterday - 60kg barbell squat, 88kg hacksaw squat, 32kg standing overhead shoulder dumbbell press, 30kg barbell standing row, 10 minute cross trainer, 2.7 miles walking.
30 July 19:15:14 Took a week off with a nasty back injury. Still have been eating healthy and doing some light training. Back on it today! Breakfast: vegan chocolate protein shake with almond milk and water mix, 1 piece of seeded granary toast with vegan margarine. Lunch: Family BBQ - vegan sausage with sautéed onions in a bun, bunless homemade quinoa and bean burger topped with mozzarella and fresh basil c/o @emmalfaulkner92 lentil and roasted vegetable salad, 1/4 corn on the cob. Snacks: carrots, garden tomatoes and hummus. Dessert: peach, strawberry, raspberry Eton mess and a sliver of chocolate birthday cake. Exercise: tricep and shoulder day: 27.5kg rolling ez bar extensions, 26kg overhead extensions supersets, 30 second knee kick ups, 21kg rope cable pull downs, 8kg shoulder side lateral rise, 8kg Front lateral raise, 10kg ball throw downs, 40x 20kg overhead barbell shoulder press burnouts.
21 July 17:51:12 I m playing a festival today abroad so I m slightly at the mercy of airports and catering. Breakfast: 1/2 banana, fresh apple juice, egg and spinach on English muffin. Flight snack: orange juice and croissant. Lunch/Dinner (flight delayed so skipped lunch): lovely vegan spread at catering - mixed lentils, quinoa salad, roasted carrots with lemongrass, mashed potatoes, geeek salad, Vietnamese noodle salad. I couldn t help but hit the dessert bar where I was slightly naughty and had a piece of banana cake and half a piece of chocolate and nut cake as well as some fruit and a fresh orange juice. Exercise: push ups and sit ups, 2 miles walking.
20 July 20:58:13 Thank you for all the messages I got regarding my fatigue. Going to look at my b12, zinc and iron intake. Have purchased some vegan multivits! Had a really good arm workout today, feeling strong and motivated! Exercise: Arm Day -27.5kg isolated ez bar curl -24kg hammercurl supersets -36kg overhead cable curls -25kg mid grip standing barbell curls -27.5kg rolling ez bar tricep extension -28kg overhead dumbbell extension -20kg tricep rope pull downs Breakfast: soya yoghurt with honey, banana, blueberries and oats with a vegan chocolate protein shake. Postworkout: vegan protein shake, and a few cashews. Lunch: lentil spinach daal with 2 ryvita and low fat hummus. A couple fresh cherries. Dinner: vege burger with mixed leaves and oven baked chips. Snacks: 1 small beer, 1 chocolate muffin. 🌱 💪🏻 🏋🏻
19 July 19:19:35 Another day waking up feeling very lethargic. Is this related to changing to a🌱 based diet? If anyone has any advice please let me know! Breakfast: overnight vegan chocolate protein oats with fresh blueberries. Lunch: minestrone soup, 3 ryvitas and reduced fat hummus. Dinner: tofu, green bean and broccoli thai green curry with sticky rice. Snacks: blueberry soya yoghurt with granola top, 1 banana, 1 vanilla doughnut (naughty!) Exercise: 3 miles dog walking, 20 min jog. Home workout: wide push ups, narrow push ups, kick ups, tricep push ups, squats, burpees, walking lunges.
18 July 21:01:24 Enjoying another day of exploring a🌱based diet. Still waking up feeling really lethargic but putting that down to hayfever. If anything I should be feeling more energy right? If you have any more info on this please leave me a comment about your first weeks 🌱Breakfast: bagel with vegan spread on one side, and organic crunchy peanut butter and strawberry jam on the other. Post workout vegan protein shake with water. Lunch: minestrone soup (tomato, celery, onion, white beans, pasta, herbs) with 2 seeded ryvita. Dinner: vegetable tempura bento box - onion, sweet potato, aubergine, pepper, sticky rice, salad, tofu garnished with seaweed, miso soup and a side of avocado maki. 2 mini veg spring rolls. Snacks: soy cherry yoghurt with granola top, bite of a toffee cupcake. Exercise: chest day - 70kg bench press, 43kg dumbbell incline press, 36kg pec fly cables, 27.5kg rolling laying tricep extensions. 3 miles walking.
17 July 20:33:16 Breakfast: 20 min vegan chocolate protein oats topped with fresh blueberries. Lunch: leftover tofu stir fry with quinoa. 1 soy cherry yoghurt. Dinner: Vege pizza with a mixed leaf, corn, tomato and avocado side salad. Snacks: banana, handful of crisps, a few minstrels. Exercise: rest day.
16 July 20:57:52 Almost didn t make it to the gym today, still having some pain from my injury. Decided to see how it went and got through most of my programme, just avoiding any exercises that twinge this part of my chest/back. Enjoying exploring my plant based diet 🌱Breakfast: vegan chocolate protein shake with unsweetened almond milk, wholemeal seeded bread with organic peanut butter and honey. Lunch: quinoa with marinated tofu stir fried broccoli, cabbage, onion, peppers, carrots. Dinner: 3 vegan sausages with mashed potato and garlic green beans. Snacks: handful of pumpkin seeds, bite of a toffee cupcake, a few chips, 1/2 pint of lager, 1/2 can of ting soda. Exercise: shoulders and forearms day: 53.6kg seated barbell press, 32kg Arnold press, 20kg dumbbell lateral raise, 30kg upright row, 9 wide grip pull ups. Morning jog with my 🐶, 5.6 miles ran/walked. 💪🏋🏼🌎🌱