4cf3e437-75a3-4ee5-90ca-bd9c68c2b7e2

Diet for

Peter Armstrong

Nov 4, 2020

Training day

Hi Bud
Absolute class!
You look like a big strong, lean, functionally fit athlete! Exactly what you told me you wanted to look and be like! really top effort mate!
You don't actually need me now, what you wrote in your summary proves that. I want you to have a crack on your own for a bit. I will send you a quick voice note with some things to keep in mind. You always have me on the other end of the phone if you need anything too!
Very happy with your progress mate, i honestly believe you are only at 10% too!

Fraser x

Meal 1 @

0800

Egg (Whole)

Egg (white)

Strawberries

White bread (medium sized slice)

Peanut butter (Creamy)

Eggs

Grams

Slice

Grams

Meal 2 @

Pre workout

Oats plain (Quaker)

Whey Protein

Banana (Large)

Cashew Nuts

125

Grams

Banana

Grams

Meal 3 @

Post workout

Chicken, Turkey or Low Fat Mince

Potato (Sweet)

Vegtables (Steamed)

175

350

100

Grams

Meal 4 @

1500

Chicken breast or Tuna in Water (1 can)

Potato (Baked, Skin included)

125

350

Grams

Meal 5 @

1730

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

Vegtables (Steamed)

Potato (White)

175

125

350

Grams

Meal 6 @

Pre bed

Greek yogurt (Fage 0% fat yogurt)

Whey Protein

Chocolate (Dark 70% cocoa)

Peanut butter (Creamy)

225

Grams

Meal 7 @

X meal

Grenade protein Bar 60g

Nada flavored Greek Drinking Yogurt (lu lu)

350

Bar

Milliliters

Diet for

Peter Armstrong

Nov 4, 2020

Training day

Meal 1 @

0800

Meal 2 @

Pre workout

Meal 3 @

Post workout

Meal 4 @

1500

Meal 5 @

1730

Meal 6 @

Pre bed

Meal 7 @

X meal

Meal 8 @

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