7b684970-94b1-48e8-9877-6421e7094bc5

Diet for

Amy Monaghan

Nov 15, 2020

Training day

Hi Amy
Another great week of drumming in good habits!
I know the food volume is tough but you are hanging in there well! You are way fuller this week which is good. Skin is still super tight so condition isn't suffering one bit. Putting on weight and staying tight is one thing, gaining weight and becoming soft is another!
OK, we flip the switch a little this week. Things will be a little easier mentally from here on in. I have pulled down calories a tiny bit and upped your output.

Food... Couple of changes to training day food only...
Meal 2. Changes completely. Water or almond milk in the oats
Meal 3. We drop to 1 wrap and protein source broadens and increases to 100g
Meal 4. We go to any low fat flavored yogurt. Greek preferably
Meal 5. Rice to 150

No rest day changes

Cardio... Apologies in advance... Feel free to whattsapp me if you want to negotiate... We add 20 minute medium intensity run either before meal 5 or 60-90 minutes after meal 5.

It may not always be easy but i promise if you can somehow manage to get through what i throw at you the next few weeks you will be sharp as a tack by Christmas!

Questions... Please whattsapp if i have missed any...
Spices... Don't even read the back, get on as much as you want and hit your daily water targets. The sugar content will be per 100 grams. It will take you a year to eat that muck. No monitoring sodium or spices!
Mince.... Waldons farm do a lovely BBQ sauce, this is my go to for mince
Swapping lean meat for steak. Every now and then for convenience, no problem. as a rule, try and stick to what's there. Healthy fats are higher in calories but they are in for a reason.
Shoulder lateral raise... Yes that means raise to the side. Raise up to about ear height on an axis to follow your spine and point your pinky up at a little at the top. This should work the side of your shoulder.
Smith Press. Get me a video!!!!!! 

Ok Aims you will feel a lot better this week i promise. Food is still fairly high but it will come down again i promise. be patient!

Keep up the great work

Fraser x

Meal 1 @

0600

Coffee (Black)

Coconut oil

Rice krispie bar (Kelloggs)

Per serving

Grams

Bar

Meal 2 @

Post workout

Oats plain (Quaker)

Blueberries

Egg (Whole)

Egg (white)

Grams

Eggs

Meal 3 @

1230

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

Tortilla wrap corn

Salsa

Salad (No dressing)

100

Grams

Wrap

Grams

Meal 4 @

1530

Yogurt (Flavored, low fat)

Berries mixed

Chocolate (Dark 70% cocoa)

175

Grams

Meal 5 @

1900

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

Rice (White)

Vegtables (Steamed)

125

150

100

Grams

Diet for

Amy Monaghan

Nov 15, 2020

Training day

Meal 1 @

0600

Meal 2 @

Post workout

Meal 3 @

1230

Meal 4 @

1530

Meal 5 @

1900

Meal 6 @

Meal 7 @

Meal 8 @

Diet for

Amy Monaghan

Nov 15, 2020

Training day

Meal 1 @

0600

Meal 2 @

Post workout

Meal 3 @

1230

Meal 4 @

1530

Meal 5 @

1900

Meal 6 @

​

Meal 7 @

​

Meal 8 @

​