633cb2ea-b1b7-410a-997d-adb5715b0661

Diet for

Zoe Dunbar

Jan 20, 2021

Training day

Hi Z
OK, not the best week but zero damage done! You may feel a little fluffy but all is in the right place. No changes this week, as we mentioned food is higher than ever so let's try and get a full on week of training, see what the extra food does.
I also want you to add 1 new glute exercise to the end of leg day. Time to really get those glutes as hard as possible now you have some nice shape to them. Go 4 sets of 12-15. Should be fine with your hip, maybe even help a little but if not then obviously leave it out. I will dig out a video and send now. It's hard to explain.

Give me a massive week

Fraser x

Meal 1 @

0700

Egg (Whole)

Egg (white)

Blueberries

Coffee (Black)

Gluten free bread (medium sized slice)

100

Eggs

Grams

Per serving

Slice

Meal 2 @

1000

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

Salad (No dressing)

Rice (White)

125

100

Grams

Meal 3 @

Pre workout

Bob Mills Oats Gluten Free

Beef protein powder

Berries mixed

Grams

Meal 4 @

Post workout

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

Rice (Brown)

Vegtables (Steamed)

125

175

100

Grams

Meal 5 @

Pre bed

Strawberries

Chocolate (Dark 70% cocoa)

125

Grams

Diet for

Zoe Dunbar

Jan 20, 2021

Training day

Meal 1 @

0700

Meal 2 @

1000

Meal 3 @

Pre workout

Meal 4 @

Post workout

Meal 5 @

Pre bed

Meal 6 @

Meal 7 @

Meal 8 @

Diet for

Zoe Dunbar

Jan 20, 2021

Training day

Meal 1 @

0700

Meal 2 @

1000

Meal 3 @

Pre workout

Meal 4 @

Post workout

Meal 5 @

Pre bed

Meal 6 @

​

Meal 7 @

​

Meal 8 @

​