3c6e202e-d2b9-4a0d-8e43-f2e10306689e

Diet for

Ines Costa

Jan 13, 2021

Rest day

Ok Ines

Here we go!

Super Hell Week!

Not much different from Hell week, just way more cardio!!!!


4 meals, no timings, zero carb, manipulated water intake, high cardio. That’s the generally lay out. Eat meals in order but at any time you want. Try and avoid within 30-40 minutes of exercise.

Stick to the below meal plan for the next 6 days. No cheat meal this week.
Meal 1:  - 3 eggs, 1 coffee (black)
Meal 2:  - 120 chicken 1 Coffee (Black)
Meal 3:  - 25 Cashew nuts 1 Coffee (Black)       
Meal 4:  - 120 beef tenderloin 100 Vegetables (Steamed) 1 Tea     

Cardio
Here we go!
We go 200 minutes a day for 6 days.  It can be any form of cardio, walking, jogging, cycling, all I ask is you try and keep your heart rate over 115 bpm. At least 1 hour has to be at elevated heart rate 130bph minimum. This doesn’t need to be in a row it can be 10-20 minutes at a time. All other cardio should be over 115bpm
Apologies 


Water
Day 1... 4 liters per day
Day 2... 4 liters
Day 3... 4 .5 liters
Day 4...5 Liters
Day 5... 6 Liters
Day 6…. 1.5 liters only. Finish water with last meal around 8pm and no veg with last mean on Wednesday only

No water until weigh in Thursday morning then go back to normal plan until I get back to you.

Very Important! If at any point you feel it’s too much we stop. Simple! Yes rewards will be high if you get through it but this is like running a half marathon every day for 6 days. It’s not for everyone. I couldn’t do it!

Check ins… On Super Hell week we check in with a scree shot of data every night starting tomorrow. If I’m in bed already I’ll reply the next morning 

Good Luck

Coach 

Meal 1 @

Whole wheat bread (medium sized slice)

Salmon (Smoked)

Egg (Whole)

Berries mixed

Coffee (Black)

Slice

Grams

Eggs

Grams

Per serving

Meal 2 @

Strawberries

Walnuts

125

Grams

Meal 3 @

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

Veg stir fry

Apple

100

150

Grams

Apple

Meal 4 @

Beef Tenderloin or Salmon

Vegtables (Steamed)

125

150

Grams

Diet for

Ines Costa

Jan 13, 2021

Rest day

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Diet for

Ines Costa

Jan 13, 2021

Rest day

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