5f23f18b-08eb-4ecf-90c9-9e0fb3373399

Diet for

Pierre Van Rensburg

Dec 8, 2019

Training day

Big P
When you get out the gates so fast it's easy to feel like you plateau. This is part of the process, don't let it demotivate you. You have had a few off weeks with things getting in the way and you have still not gained. This is the holy grail. It is now time to push on again. Remember the intensity of your food prep and meal timings first 4 weeks. Can you honestly say it is to the same standard now? If not, lets get it back! 
Last week was probably a bad week to start the aggressive plan with F1 in the middle of it. This week is not. It's time to sprint Christmas. Back to same instructions from last week and try to make sure you get those 4 sessions in. There is nothing like a 2kg drop to get you going again.

Good luck big fella, Coach has 100% faith in you!

Fraser x

Meal 1 @

Pre workout

Berries mixed

125

Grams

Meal 2 @

Post workout

Rice krispies (Kelloggs)

Whey (Myprotein Impact Whey Isolate)

Grapes

Grams

Meal 3 @

1330

Chicken breast (Skinless, boneless) or Tuna in Water (1 can)

Salad (No dressing)

100

Grams

Meal 4 @

1730

Chicken breast, White fish, Shrimp or Turkey breast

Vegtables (Steamed)

200

100

Grams

Meal 5 @

Greek yogurt (Kolios 0% fat)

Whey Protein

Chocolate (Dark 70% cocoa)

250

Grams

Diet for

Pierre Van Rensburg

Dec 8, 2019

Training day

Meal 1 @

Pre workout

Meal 2 @

Post workout

Meal 3 @

1330

Meal 4 @

1730

Meal 5 @

Meal 6 @

Meal 7 @

Meal 8 @

Diet for

Pierre Van Rensburg

Dec 8, 2019

Training day

Meal 1 @

Pre workout

Meal 2 @

Post workout

Meal 3 @

1330

Meal 4 @

1730

Meal 5 @

​

Meal 6 @

​

Meal 7 @

​

Meal 8 @

​