0910361c-c2c7-4eb2-ae59-740e0b5449a7

Diet for

Megan Bouwman

Nov 22, 2020

Competition prep

Hey Megs
Now we are beginning to look like a competitor! 
Food going up and abs coming in! Not a common thing to happen but i'm sure you are not too annoyed lol
Ok, now we are in a place to pounce!

Training... Get your new routine written down and let's get you in there getting stronger on the lifts i have given you, week after week. You should be at least 6 months before you are close to maxing out!

Food... I like where you are at right now but i'd still like to raise food up a little more. I wan't more muscle tissue on your butt and legs!
Training day additions only...
Meal 1. Oats up to 85g
Meal 4. Potato up to 300

Energy will be through the roof now. Train hard enough and you will just get bigger and leaner. Massive push on those leg days Megs!

Keep up the amazing work

I'm proud of you

Fraser

Meal 1 @

0530

Whey Vegan

Oats plain (Quaker)

Berries mixed

Coffee (Black)

Grams

Per serving

Meal 2 @

Pre workout

White fish or Shrimp

Rice (White)

Banana (Small)

100

125

Grams

Banana

Meal 3 @

Post workout

Coco pops (Kelloggs)

Whey Protein

Banana (Small)

Grams

Banana

Meal 4 @

1800

Chicken, Turkey, Shrimp, White Fish, Low fat mince

Potato (White)

Vegtables (Steamed)

100

300

100

Grams

Meal 5 @

Pre bed

Greek yogurt (Fage 0% fat yogurt)

Whey Protein

Berries mixed

Chocolate (Dark 70% cocoa)

200

Grams

Diet for

Megan Bouwman

Nov 22, 2020

Competition prep

Meal 1 @

0530

Meal 2 @

Pre workout

Meal 3 @

Post workout

Meal 4 @

1800

Meal 5 @

Pre bed

Meal 6 @

Meal 7 @

Meal 8 @

Diet for

Megan Bouwman

Nov 22, 2020

Competition prep

Meal 1 @

0530

Meal 2 @

Pre workout

Meal 3 @

Post workout

Meal 4 @

1800

Meal 5 @

Pre bed

Meal 6 @

​

Meal 7 @

​

Meal 8 @

​