6533b502-b37e-421f-8cb2-63a80fb7fb96

Diet for

Martyn Crocker

Jun 14, 2020

Training day

Ok Mart
Looking great!
We been tapering up food for a while so even when we start to drop calories the scale can keep creeping up. Almost like a delayed effect. Which is great!
So we discussed steps last week lets go to something a little more measured. Regardless of steps i want you to hit a 20 minute walk around the block some time between meals 5 and 6 training day and anytime on rest day. I would maybe suggest before bed on cheat night but no biggy. You will be amazed how this livens you up a little.

Zero Food Changes. Not guaranteed but the scale should stabilize or maybe even reduce a touch this week. The extra cardio will DEFINITELY make you feel less bloated in the tummy. 

We mow have 2 tools we can manipulate on a weekly basis to pull this body fat down a little and get nearer the unavailing before summer holiday. (if we get one)

One last thing. In your 10 week package, I agreed to throw in an extra week or two before your trip. We are now at 14 weeks of your ten week package. I run this through the club as you know so accounts are on at me saying you are 4 weeks overdue with fees.I will mail them now so if you get a mail from them ignore it, don't reply.  Let's say from now we are flat even so to keep going it's a straight 400 a month and you can start and stop as you like.

Keep up the great work mate, this is the fun part now.

Good Luck

Fraser

Meal 1 @

0730

Egg (Whole)

White bread (medium sized slice)

Coffee (Black)

Whey Protein

Water

Oats plain (Quaker)

250

Eggs

Slice

Per serving

Grams

Millilitres

Grams

Meal 2 @

1030

Chicken, Turkey or Low Fat Mince

Rice (White)

Vegtables (Steamed)

200

175

100

Grams

Meal 3 @

1300

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

Bagel (Plain)

Grams

Bagel

Meal 4 @

Post workout

Oats plain (Quaker)

Whey Protein

Orange juice

100

250

Grams

Millilitres

Meal 5 @

Post workout

Coco pops (Kelloggs)

Milk (Low fat)

300

Grams

Meal 6 @

Pre bed

Nada flavored Greek Drinking Yogurt (lu lu)

Strawberries

Almonds

325

100

Milliliters

Grams

Diet for

Martyn Crocker

Jun 14, 2020

Training day

Meal 1 @

0730

Meal 2 @

1030

Meal 3 @

1300

Meal 4 @

Post workout

Meal 5 @

Post workout

Meal 6 @

Pre bed

Meal 7 @

Meal 8 @

Diet for

Martyn Crocker

Jun 14, 2020

Training day

Meal 1 @

0730

Meal 2 @

1030

Meal 3 @

1300

Meal 4 @

Post workout

Meal 5 @

Post workout

Meal 6 @

Pre bed

Meal 7 @

​

Meal 8 @

​