If you do pullups every day,  you would be working the same muscle group every day in a row and not providing your muscles the necessary recovery time. Depending on the intensity of your workout. I wait 48 to 72 hours before doing my pullups and  workout again.

If you do not give your muscles enough recovery time, they cannot improve and may atrophy, or weaken. The National Strength and Conditioning Association recommends that beginners rest at least 48 hours between full body workouts. I do pull ups, swimming and cycling on separate day, depending on intensity of cycling and swimming.
If I  do pullups, swimming and cycling on separate days, I could do them almost daily. I work my upper body on one day then bike training for Tour de Yorkshire  the next day. My pullups muscles rest on the days I do ride and vice versa. However, the body as a unit requires a recovery period, not just the individual muscles. If you perform  pullups everyday, eventually you will wear your body out. Throw in a recovery day after every two workouts to avoid overtraining and reversing all your progress. Study saids :)

So here is my 9 pull ups to warm up with Robus resistance band and 17 pull ups for my challenge to Tour de Yorkshire.


 I never feel hungry immediately after a long ride but it leaves me fighting off hunger pangs day after. Which means I can be in calorie deficit 24-48 hours after my ride.

I will need to start using a recovery drink to make sure I am getting in the nutrients I need to repair my body and help fend off the urge to overeating later in the day.

To help my hunger locked down I add some protein to my meals.


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Today I had Strawberry Beauty Cream Shake. with handful of nuts. Then I had few pieces of Avocado Chocolate Brownies and and fruit to make a healthy and well balanced snack between my meals. Two hours later I had for my lunch 4 Vegan Meatballs with Barbecue Sauce and salad. For dinner I had two Stuffed Peppers, 3 Vegan Meatballs and 120 g of quinoa. 

Stuffed Peppers

Preparation time:   15 mins   Cooking time: 40 minutes   Serves: 4

 Per serving: 269kcal, 6.5 g protein, 20.9 g fat, 2.5 g sat fat, 13.6 g carbs, 9.3 g sugars

Per serving: 269kcal, 6.5 g protein, 20.9 g fat, 2.5 g sat fat, 13.6 g carbs, 9.3 g sugars

  • 4 peppers
  • 1 tbsp olive oil
  • 1 small red onion, finely chopped
  • 2 garlic cloves, crushed
  • 5-6 button mushrooms ( 100 g), chopped
  • 175 ml passata
  • 6 sun-dried tomatoes, chopped
  • 1 tbsp balsamic vinegar
  • Pinch of chilli powder
  • 1 tbsp tamari soy sauce
  • 80 g walnuts, chopped
  • 60 g cooked quinoa ( 30 g dry weight)

Preheat the oven 180C. Cut teh red peppers in half langthways and discard the core and seeds. PLace on baking tray, cut side down, and bake in the oven for 10 minutes to soften them slightly. Remove from the oven and allow to cool, then turn cut side up.

Heat the oil in a frying pan and saute the onion and garlic over medium heat until soft. Add the mushrooms, passata, sun-dried tomatoes, vinegar, chilli powder and soy sauce and simmer for 5 minutes until sauce has thickened slightly.

Transfer the mixture to a food processor along with walnuts and cooked quinoa. Pulse lightly to create a chunky filling. Spoon the filling into the peppers and then bake in the oven for 20 - 30 minutes until peppers are golden and soft.

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