3786b661-393c-4ffa-a6eb-8a6913f47c5c

Diet for

Ines Costa

Feb 24, 2021

Training day

Wow
You really are 1 in a million Ines!
I can't compliment you enough. You are an animal. People like you make people like me look good for no reason!
You will hate this but it's essential. I'm all about pushing but we have to make sure we are not reckless.
This week...
We try and hang here for a week. When i say hold i mean the scale may not reduce but we can still shed some more fat. We need a week to let your body rest, repair and rejuvenat.
 Exercise... we drop to 75 minutes per day with only 25 minutes med/high intensity
Food... back to training day/rest day food and i want you to promise me you will have an off plan meal this weekend? You promise!
Next week.... It's up to you but we can go Hell for leather again or we can go back to the slow burn. We will make a decision nearer the time. As you know, when we get you to your final target cardio will go down and food will go up as we hold you there. There is nothing wrong with trying to get there fast.

Go get a big steak with your lovely Husband. You both deserve it!

Keep it up Legend

Coach x

Meal 1 @

0800

Coffee (Black)

Kiwi fruit

Per serving

Kiwi fruit

Meal 2 @

Post workout

Egg (Whole)

Egg (white)

Melon

Whole wheat bread (medium sized slice)

Jam

100

Eggs

Grams

Slice

Grams

Meal 3 @

1330

Beef Tenderloin or Salmon

Salad (No dressing)

125

Grams

Meal 4 @

1600

Strawberries

125

Grams

Meal 5 @

1930

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

Vegtables (Steamed)

125

150

Grams

Diet for

Ines Costa

Feb 24, 2021

Training day

Meal 1 @

0800

Meal 2 @

Post workout

Meal 3 @

1330

Meal 4 @

1600

Meal 5 @

1930

Meal 6 @

Meal 7 @

Meal 8 @

Diet for

Ines Costa

Feb 24, 2021

Training day

Meal 1 @

0800

Meal 2 @

Post workout

Meal 3 @

1330

Meal 4 @

1600

Meal 5 @

1930

Meal 6 @

​

Meal 7 @

​

Meal 8 @

​