7697d07a-efd8-4b70-a812-be8278827533

Diet for

Aled Jones

Jun 4, 2019

Training day

Hi Aled

Nice steady gain this week mate and definitely no spill over which is good. No adjustment to food this week as it will take a while for the body to adjust with the high calories. Keep cardio in at 5 x 30 minutes to keep appetite up and i want you to add some drop sets on legs 1 and hams day.
On Legs 1, finish your last set on leg press with a triple drop set. Drop by around 20% 3 times and go to COMPLETE failure. E.G. If your last working set was 200kg, drop to 160 go failure then drop to 130 go failure then drop say 100 and go failure. Do the exact same on leg extensions on Hamstring leg day. This should get those quads responding a bit. I also suggest you keep it  to every 4 days and really push hard. If you are truly going 100% in a leg session 3 times per week is not giving you enough time to rest and grow.
Cheers

Fraser

Meal 1 @

0630

Egg (Whole)

Egg (white)

Grapes

Whey Protein

Oats plain (Quaker)

Eggs

Grams

Meal 2 @

1030

Chicken breast (Skinless, boneless)

Bagel (Plain)

150

Grams

Bagel

Meal 3 @

1330

Oats plain (Quaker)

Whey Protein

Honey

Grams

Meal 4 @

1530

Rice krispies (Kelloggs)

Whey Protein

Banana (Small)

Grams

Banana

Meal 5 @

1600

Chicken breast (Skinless, boneless)

White rice

Vegtables (Steamed)

200

125

100

Grams

Meal 6 @

1800

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

Wrap (Pita bread large 8" dia)

Cashew nuts (Unsalted)

Grams

Wrap

Grams

Meal 7 @

2100

Greek yogurt (Kolios 0% fat)

Whey Protein

Chocolate (Dark 70% cocoa)

Grapes

175

100

Grams

Diet for

Aled Jones

Jun 4, 2019

Training day

Meal 1 @

0630

Meal 2 @

1030

Meal 3 @

1330

Meal 4 @

1530

Meal 5 @

1600

Meal 6 @

1800

Meal 7 @

2100

Meal 8 @

​