955dedc3-46c9-42ea-9831-b3d1fef6daee

Diet for

John Holets

Dec 27, 2020

Training day

Big John
Merry Christmas and good job!
The scale was never going to be a friend this week but 2kgs is nothing more than a sneeze for someone with your physique. 
Same deal this week mate, it's hold on to your hat. Cardio is our friend this week if you feel like doing a little extra no worries. Other than that we stick to the same food and training plans and try and keep New Years dinner to 1 big feast. Scale me even drop a little this week.
For your homework..... I would like you to send me a short and long term goal in next weeks check in. You have seen what you can achieve in a relatively short period of time so have a think and tell me where you see yourself taking things in the New Year. I don't care how big or small it is i just want to see something down on paper. Only you and me will see it. I have already told you what i think you are capable of so don't be embarrassed to high ball it!

Have an amazing New Year Big Man

Most exciting month of the year is ahead! We get to wipe the slate clean!

Fraser

Meal 1 @

Egg (Whole)

Egg (white)

Pineapple

Coffee (Black)

100

Eggs

Grams

Per serving

Meal 2 @

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

Vegtables (Steamed)

Salad (No dressing)

Salsa

Avocado

150

100

Grams

Meal 3 @

Pre workout

Oats plain (Quaker)

Whey Protein

Berries mixed

100

Grams

Meal 4 @

Post workout

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

Rice (White)

Vegtables (Steamed)

175

125

100

Grams

Meal 5 @

Pre bed

Greek yogurt (Fage 0% fat yogurt)

Whey Protein

Peanut butter (Creamy)

Berries mixed

175

Grams

Diet for

John Holets

Dec 27, 2020

Training day

Meal 1 @

Meal 2 @

Meal 3 @

Pre workout

Meal 4 @

Post workout

Meal 5 @

Pre bed

Meal 6 @

Meal 7 @

Meal 8 @

Diet for

John Holets

Dec 27, 2020

Training day

Meal 1 @

​

Meal 2 @

​

Meal 3 @

Pre workout

Meal 4 @

Post workout

Meal 5 @

Pre bed

Meal 6 @

​

Meal 7 @

​

Meal 8 @

​