04ce42f6-2451-4b07-98c1-5727c2d769d1

Diet for

Tatiana Zwalve

Jul 19, 2020

Training day

Hi Tatiana
I am so please and proud of your check in pictures this morning. You look like a lean strong, athlete.
I need you to hang in there with the home workouts till we get you back in the gym. We are less than 2 weeks away so let's make these 2 weeks count.
Your home dumbbell workouts we reduce to 2 only per day instead of 3. 
Your long circuits i have a challenge for you this week. I will warn you now, this may hurt a little. On your last set of each exercise i want you to do a rest/drop set.
E>G> Lets say on your bent over  rows on Sundays... You have 4 sets of 10-15. Do 3 sets of 15 then on the 4th set, drop the weight after 15, count to 10 then pick it up again and go to failure, drop the weight count to 15 then pick it up again and go to failutre. keep doing this till you can't complete 5 reps then move to the next exercise. Do this on the last exercise of every set. I'm doing something similar, you will be cursing me whilsd doing this, it's pretty tough.

You were looking for motivation and a challenge. Here it is! Let's see what you got in the tank these next 2 weeks.

FOOD.. This will burn way more calories than before so TRY ans add the full peanut butter and rice back in if you can.Even if you add a little each day.

Keep me posted on how you are getting through the routines.

Best Wishes

Coach x

Meal 1 @

0630

Oats plain (Quaker)

Whey Protein

Milk full cream

Peanut butter (Creamy)

Apple

200

Grams

Milliliters

Grams

Apple

Meal 2 @

0930

Rice crackers

Peanut butter (Creamy)

Banana (Large)

Grams

Banana

Meal 3 @

1230

Chicken breast, White fish, Shrimp or Turkey breast

Whole wheat pitta wrap

Cranberries

Rice (White)

125

100

Grams

Wrap

Grams

Meal 4 @

1530

Nada flavored Greek Drinking Yogurt (lu lu)

Orange juice

350

Milliliters

Millilitres

Meal 5 @

1830

Chicken breast, White fish, Shrimp or Turkey breast

Rice (White)

Vegtables (Steamed)

125

100

Grams

Meal 6 @

2130

Greek yogurt (Fage 0% fat yogurt)

Chocolate (Dark 70% cocoa)

Whey (Myprotein Impact Whey Isolate)

Almonds

175

Grams

Diet for

Tatiana Zwalve

Jul 19, 2020

Training day

Meal 1 @

0630

Meal 2 @

0930

Meal 3 @

1230

Meal 4 @

1530

Meal 5 @

1830

Meal 6 @

2130

Meal 7 @

Meal 8 @

Diet for

Tatiana Zwalve

Jul 19, 2020

Training day

Meal 1 @

0630

Meal 2 @

0930

Meal 3 @

1230

Meal 4 @

1530

Meal 5 @

1830

Meal 6 @

2130

Meal 7 @

​

Meal 8 @

​