4c9574e2-b7d8-4f95-8380-3d66f5eaece3

Diet for

Quieta Raouf

May 17, 2020

Training day

Quieta
You know what. You look bloody amazing! 
Scale nudged up a bit. Who cares! 
I was thinking about you today I’m so sorry everything is hitting you a once. Hopefully things will start to get better starting from tomorrow. Hopefully all the bad news is gone.
This week now turns into last week. You did amazing to hold things together last week. Weaker people could have set themselves back 3 weeks. You didn’t!
No changes this week we start again and move on. Last weeks alterations including the higher cardio is enough for us to make a big move this week. You just got to find a way to hit your targets day by day. This week only I would like you to send me a text each evening telling me how close you were to hitting everything 100 percent. Can we do that? Maybe take your mind off all the shit stuff floating around!
There is no try remember, there is can and can’t do! I know the one you will be choosing! Coach has HUGE faith in you.
I look fire to my text tomorrow evening.
Let’s get it 
We got work to do
Coach x

Meal 1 @

0830

Coffee (Black)

Per serving

Meal 2 @

1000

Oats plain (Quaker)

Whey Protein

Berries mixed

Grams

Meal 3 @

1600

Beef Tenderloin or Salmon

Pineapple

Vegtables (Steamed)

100

Grams

Meal 4 @

1930

Chicken breast, White fish, Shrimp or Turkey breast

Rice (White)

100

Grams

Meal 5 @

2230

Strawberries

Chocolate (Dark 70% cocoa)

125

Grams

Diet for

Quieta Raouf

May 17, 2020

Training day

Meal 1 @

0830

Meal 2 @

1000

Meal 3 @

1600

Meal 4 @

1930

Meal 5 @

2230

Meal 6 @

Meal 7 @

Meal 8 @

Diet for

Quieta Raouf

May 17, 2020

Training day

Meal 1 @

0830

Meal 2 @

1000

Meal 3 @

1600

Meal 4 @

1930

Meal 5 @

2230

Meal 6 @

​

Meal 7 @

​

Meal 8 @

​