96f78aea-1f42-417e-981a-2e68aeb59824

Diet for

Regan Gibbons

Oct 18, 2020

Training day

Hi Regan
Ok, good week we still on track. You were at a decent starting point so we won't see the scale drop massively every week.
This week... We go damage limitation... 
Gym... Forget it, take a week off. It will be a nice break
Cardio... Let's use cardio as an excuse to destress this week. Try and walk for 60 minutes per day even if you split into 3x20 minute segments.
Food... If you can't stick to the plan with the move we will go to a 3 meal plan. They are 3 big meals so avoid snacking if possible.
Meal 1. 
110 steak, 2 toast and 1 piece of fruit 
or
Large bowl of cereal in low fat milk and 1 piece of fruit
or
175g low fat flavored yogurt, 100 berries and 1 muffin

Meal 2. Large salad any kind with small dressing. Chicken, fish, beef, shrimp, whatever you want plus an apple or an orange

Meal 3. ANY Main course you want. If you hit your 60 minutes cardio for the day have a dessert too

Let's see if we can hold weight this week then we re attack next week. 

Training... You asked about the training plan.... The only way to create muscle tissue is to progress at an exercise. Generally it takes 24-36 weeks before you hit a plateau on a machine e.g. leg press. When this happens we choose a new machine, start at the bottom and see how strong we can get on it! If you change exercise on a regular basis you will never really get a chance to push yourself properly. I will send you over another plan for sure but i will warn you it will be for entertainment purposes only. You pay me to get the best results possible so i will always tell you what i think will do that the fastest.

Have a think this week if you have truly pushed to the limit on your lifts yet. As i said i'm happy to send something new if you would prefer. 

Friday.... When you are away with Graham on Friday the plan can be out the window for the day. You will need the down time after the move. 

Have a great time!

Fraser x

Meal 1 @

Pre workout

Oats plain (Quaker)

Whey Vegan

Whole wheat bread (medium sized slice)

Jam

Blueberries

Coffee (Black)

Grams

Slice

Grams

Per serving

Meal 2 @

Post workout

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

Potato (Sweet)

Vegtables (Steamed)

100

225

100

Grams

Meal 3 @

1430

Rice crackers

Almond butter

Strawberries

Grams

Meal 4 @

1900

Beef Tenderloin or Salmon

Vegtables (Steamed)

Pineapple

100

150

Grams

Meal 5 @

Pre bed

Strawberries

Chocolate (Dark 80% cocoa)

125

Grams

Diet for

Regan Gibbons

Oct 18, 2020

Training day

Meal 1 @

Pre workout

Meal 2 @

Post workout

Meal 3 @

1430

Meal 4 @

1900

Meal 5 @

Pre bed

Meal 6 @

Meal 7 @

Meal 8 @

Diet for

Regan Gibbons

Oct 18, 2020

Training day

Meal 1 @

Pre workout

Meal 2 @

Post workout

Meal 3 @

1430

Meal 4 @

1900

Meal 5 @

Pre bed

Meal 6 @

​

Meal 7 @

​

Meal 8 @

​