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Diet for

Ravinder Gill

Nov 22, 2020

Weekday

Ok Rav
Done it again mate. Just look leaner and sharper every week!
Ok mate, as discussed we are on holiday so we have to relax a little...
Training... Do what you can even if its 30 minute in the hotel gym to pump up a little before you head out with your bro.
Cardio... Try and do something every day. If you are hungover, walk. If fresh hit a minimum of 40 minute run
Food... Meal plan and your belly takes a rest. We go to 3 meals for the whole 5 days..
Meal 1. 3 eggs, 2 toast, 1 fruit OR medium cereal, low fat milk, 1 fruit small Greek yogurt
Meal 2. Any meat with medium carb and veg or salad. Good alternative is foot long grilled chicken subway with white cheese.
Meal 3. Anything you want mate. If you have been active, have dessert too if not stick to a main

This keeps calories under control so for the most part your weight will hang where it is if you don't go super mad on the bevy. You will be a little softer when you come back but that's zero concern. We will re comp within a couple of days of being back on the routine!

Let's get it mate. Enjoy that new shape you have worked so hard for!

Fraser x

Meal 1 @

Almond milk

Whey Protein

Pineapple

200

Milliliters

Grams

Meal 2 @

Yogurt (Flavored, low fat)

175

Grams

Meal 3 @

Pre workout

Oats plain (Quaker)

Whey Protein

Grams

Meal 4 @

Greek yogurt (Fage 0% fat yogurt)

Whey Protein

Berries mixed

Chocolate (Dark 70% cocoa)

225

Grams

Meal 5 @

Rice crackers

Halloumi Cheese (full fat)

Grams

Diet for

Ravinder Gill

Nov 22, 2020

Weekday

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Meal 2 @

Meal 3 @

Pre workout

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Meal 8 @

Diet for

Ravinder Gill

Nov 22, 2020

Weekday

Meal 1 @

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Meal 2 @

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Meal 3 @

Pre workout

Meal 4 @

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Meal 5 @

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Meal 6 @

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Meal 7 @

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Meal 8 @

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