Diet for 

John Holets

Dec 27, 2020

Training day

Meal 1 @

Egg (Whole)

Egg (white)

Pineapple

Coffee (Black)

2

5

100

1

0

0

Eggs

Eggs

Grams

Per serving

Meal 2 @

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

Vegtables (Steamed)

Salad (No dressing)

Salsa

Avocado

150

100

75

30

45

0

Grams

Grams

Grams

Grams

Grams

Meal 3 @

Pre workout

Oats plain (Quaker)

Whey Protein

Berries mixed

100

50

75

0

0

0

Grams

Grams

Grams

Meal 4 @

Post workout

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

Rice (White)

Vegtables (Steamed)

175

125

100

0

0

0

Grams

Grams

Grams

Grams

Meal 5 @

Pre bed

Greek yogurt (Fage 0% fat yogurt)

Whey Protein

Peanut butter (Creamy)

Berries mixed

175

35

15

50

0

0

Grams

Grams

Grams

Grams

Meal 6 @

0

0

0

0

0

0

Meal 7 @

0

0

0

0

0

0

Meal 8 @

0

0

0

0

0

0

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