6cdf828d-49ee-42cd-9735-abf3f2d2b779

Diet for

Nicola O'Donoghue

Dec 6, 2020

Training day


Fecking Legend!
You look incredible Nicola really top work!
OK, next week is last check in. Let's have a sprint to the finish.
Food... We go back to Training day Rest day food you will be glad to hear. Cheat meal is definatly back in too! Very well deserved!
Exercise... we stick to your 5 day circuit. Here comes the ball breaker... I want you to add a 30 minute power walk in before breakfast EVERY morning. You'll be amazed how good you will feel if you can get out of bed and get it done. Use it as a time to plan your day. 
Christmas is coming let's have one last big push this week.

Good luck Nic, keep up the great work.

Proud of you!

Fraser

Meal 1 @

0730

Oats plain (Quaker)

Whey Protein

Blueberries

Grams

Meal 2 @

1000

Strawberries

125

Grams

Meal 3 @

1300

Chicken Breast or Tuna in Water (1 can)

Salad (No dressing)

Tortilla wrap corn

Salsa

Grams

Wrap

Grams

Meal 4 @

Pre workout

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

Vegtables (Steamed)

125

150

Grams

Meal 5 @

Pre bed

Greek yogurt (Fage 0% fat yogurt)

Whey Protein

Chocolate (Dark 70% cocoa)

Berries mixed

150

Grams

Diet for

Nicola O'Donoghue

Dec 6, 2020

Training day

Meal 1 @

0730

Meal 2 @

1000

Meal 3 @

1300

Meal 4 @

Pre workout

Meal 5 @

Pre bed

Meal 6 @

Meal 7 @

Meal 8 @

Diet for

Nicola O'Donoghue

Dec 6, 2020

Training day

Meal 1 @

0730

Meal 2 @

1000

Meal 3 @

1300

Meal 4 @

Pre workout

Meal 5 @

Pre bed

Meal 6 @

​

Meal 7 @

​

Meal 8 @

​