179b8da3-c941-4575-b286-a87d00c270a2

Diet for

Samantha Newman

Aug 30, 2020

Rest day

Welcome back Sammy
I've missed you!
Ok gained a little but don't look too different to be honest. I'm sure you will feel it a little but we won't be long in sorting that. :)
Time to start getting the good habits back in. 
Let's go 2 rest days and 5 training days. I know you like to stick to the rest day plan when you want to strip but i wan't us to get back in the habit of both menus. 
Both are set up when you were 3-4kgs leaner so you will start to feel a difference right away. 
Exercise... We feel ourselves back in gently. I went you to shoot for 5 x 30 minute cardio sessions only this week. Record what you do each day and submit in next check in. First couple of weeks we just need to create some information to pull from. You know how it works lol

Same with food. Anything you need changed next wek, write it down.

Easy week coming

Let's get this again!

Coach x

Meal 1 @

0700

Egg (Whole)

Egg (white)

Gluten free bread (medium sized slice)

Jam

Berries mixed

Eggs

Slice

Grams

Meal 2 @

1200

Chicken, Turkey or Low Fat Mince

Salad (No dressing)

100

Grams

Meal 3 @

1700

Chicken breast, White fish, Shrimp or Turkey breast

Vegtables (Steamed)

Potato (White)

100

125

Grams

Meal 4 @

Yogurt (Flavored, low fat)

Chocolate (Dark 70% cocoa)

175

Grams

Diet for

Samantha Newman

Aug 30, 2020

Rest day

Meal 1 @

0700

Meal 2 @

1200

Meal 3 @

1700

Meal 4 @

Meal 5 @

Meal 6 @

Meal 7 @

Meal 8 @

Diet for

Samantha Newman

Aug 30, 2020

Rest day

Meal 1 @

0700

Meal 2 @

1200

Meal 3 @

1700

Meal 4 @

​

Meal 5 @

​

Meal 6 @

​

Meal 7 @

​

Meal 8 @

​