74a19eb3-851d-4d3c-b1e5-8319e5b73dae

Diet for

Yusuf Bhamjee

Apr 12, 2020

Training day

Hi Yusuf
!0kg down and food never dipped under 1500 calories at any time. Truly Magnificent!]
Moving forward you just need to keep doing the same thing. Keep calories the same and slowly up the exercise either in duration or intensity. Remember you can lose fat and not drop weight. Your food sources are so clean your body fat will still drop for months although the scale weight may solidify a little.
Ramadan is a whole different thing! This month can be a potential nightmare month for you when in fact it is a massive opportunity to lose fat and detox the body. The biggest issue is managing sugar. Below is an example food plan if i were to start you on a Ramadan diet tomorrow...

5am 2 slices of toast with 20 grams of honey. 2 scoops whey protein in 300 ml of low fat milk, 1 small banana
715pm 500ml of water 130 grams of dates
730pm.  1 liter of water 210 chicken 200 white rice, veg
Pre bed. 300 ml of flavored yogurt and 20 grams of dark chocolate and 120 strawberries

Hit that every day you will be like a racing snake when Ramadan finishes and i promise you will be more energized through the day than ever before.

It's been a pleasure Yusuf, you have my number if you ever need anything else.

Keep up the great work you have been a pleasure to work with. I wish more had your attitude!

Best of Luck

Fraser x

Meal 1 @

0630

Strawberries

Coffee (Black)

150

Grams

Per serving

Meal 2 @

1030

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

Tortilla wrap corn

Apple

Grams

Wrap

Apple

Meal 3 @

1330

Chicken breast, White fish, Shrimp or Turkey breast

Salad (No dressing)

Olive oil

Pineapple

150

100

Grams

Meal 4 @

1800

Chicken breast, White fish, Shrimp or Turkey breast

Rice (White)

225

Grams

Meal 5 @

Pre bed

Rice crackers

Cheese (Cottage Low fat)

100

Grams

Diet for

Yusuf Bhamjee

Apr 12, 2020

Training day

Meal 1 @

0630

Meal 2 @

1030

Meal 3 @

1330

Meal 4 @

1800

Meal 5 @

Pre bed

Meal 6 @

Meal 7 @

Meal 8 @

Diet for

Yusuf Bhamjee

Apr 12, 2020

Training day

Meal 1 @

0630

Meal 2 @

1030

Meal 3 @

1330

Meal 4 @

1800

Meal 5 @

Pre bed

Meal 6 @

​

Meal 7 @

​

Meal 8 @

​