62ddd190-1633-4fcc-ae5b-594adc3c3b89

Diet for

Emma Monaghan

Nov 29, 2020

Training day

Hi Em
Tightening up nicely now!
Try not to get too concerned with those scans, They are good ball park figures but it's impossible to have gained fat in your legs over a month when the majority of it has been in a dieting phase. Dis you train legs the day before? That can cause inflammation and water retention that can be picked up as fat???
Questions... Odd piece of chocolate... Will it kill you? No of course not but a you said yourself it does add up! You know when this really hits home. If you have a 7 day spell where you have nothing off plan, assuming it isn't the week before your cycle starts, you will feel the difference. Your tummy feels so flat. try it this week lol

Protein Powder... Concentrate V Isolate makes a pretty big difference over the peace! Isolate sits better in the tummy in my opinion but the most important factor is it has less fat and carbs. Change if you can, every little helps!

Talking about this week.... I want to go aggressive as discussed last week. You deserve to feel amazing on Christmas day, we can do that by working our ass off now!

Food... Tiny change to Meal 5 Training day only. Potato down to 125g

Cardio... We go to 1 hour medium/low intensity. You can split any way you want i don't care, let's get it through the books.

Next couple of weeks will be a little rough but i promise you will thank me for it!

Are you with me?

Fraser x

Meal 1 @

0730

Coffee (Black)

Coconut oil

Per serving

Grams

Meal 2 @

1000

Egg (Whole)

Egg (white)

Whole wheat bread (medium sized slice)

Jam

Eggs

Slice

Grams

Meal 3 @

1330

Chicken, Turkey or Low Fat Mince

Salad (No dressing)

Vegtables (Steamed)

100

Grams

Meal 4 @

Pre workout

Oats plain (Quaker)

Whey Protein

Berries mixed

Grams

Meal 5 @

Post workout

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

Vegtables (Steamed)

Potato (White)

125

150

125

Grams

Meal 6 @

Pre bed

Greek yogurt (Fage 0% fat yogurt)

Whey Protein

Walnuts

175

Grams

Diet for

Emma Monaghan

Nov 29, 2020

Training day

Meal 1 @

0730

Meal 2 @

1000

Meal 3 @

1330

Meal 4 @

Pre workout

Meal 5 @

Post workout

Meal 6 @

Pre bed

Meal 7 @

Meal 8 @

Diet for

Emma Monaghan

Nov 29, 2020

Training day

Meal 1 @

0730

Meal 2 @

1000

Meal 3 @

1330

Meal 4 @

Pre workout

Meal 5 @

Post workout

Meal 6 @

Pre bed

Meal 7 @

​

Meal 8 @

​