551c6498-4d47-481c-91a3-bbb157c5aacb

Diet for

Karen Potgieter

Aug 30, 2020

Training day

KP
Possibly best ever! really well done!
2 tiny changes to training day food this week. Meal 2, berries up to 125 grams and meal 3, Potato up to 225.
Dips/pull up super set is a great addition. Keep it in for sure. I also want to keep  on top of your glutes and hamstrings. As your waist gets smaller we want your Butt and Has bigger. It's all about developing those nice curves. 
I am sending you and exercise to add now. You can use the pull up machine to stand on if you like. 4 sets of 15, pause at the bottom!

As always, if unsure, send me a video.

Good luck

Coach x

Meal 1 @

1100

Egg (Whole)

Egg (white)

Whole wheat bread (medium sized slice)

Jam

Eggs

Slice

Grams

Meal 2 @

Pre workout

Greek yogurt (Fage 0% fat yogurt)

Whey (Myprotein Impact Whey Isolate)

Chocolate (Dark 70% cocoa)

Blueberries

150

125

Grams

Meal 3 @

Post workout

Chicken, Turkey or Low Fat Mince

Potato (Baked, Skin included)

Vegtables (Steamed)

100

225

100

Grams

Meal 4 @

1900

Strawberries

Chocolate (Dark 70% cocoa)

Greek yogurt (Kolios 2% fat)

Whey Protein

100

Grams

Diet for

Karen Potgieter

Aug 30, 2020

Training day

Meal 1 @

1100

Meal 2 @

Pre workout

Meal 3 @

Post workout

Meal 4 @

1900

Meal 5 @

Meal 6 @

Meal 7 @

Meal 8 @

Diet for

Karen Potgieter

Aug 30, 2020

Training day

Meal 1 @

1100

Meal 2 @

Pre workout

Meal 3 @

Post workout

Meal 4 @

1900

Meal 5 @

​

Meal 6 @

​

Meal 7 @

​

Meal 8 @

​