990d14f8-6551-45df-b1f3-00daf87644d4

Diet for

Lisa Jack

Mar 3, 2021

Training day

Hello Lisa
What a great week. This is a really nice drop considering time of the month. Really top work!
Ok more to come here! No need to tighten any screws. 
Cardio stays at 4 miles. On 1 of the 5 runs try and set a Pb time. Just a little more of a push than the other 4.
Food. We hang here, fat is falling off now, hang in there. Let’s get you a little leaner then we can start to get the calories up again.
Really getting this now Lisa keep up the great week. Energy should be great with cycle week behind you. Use it!
Let’s roll 
Coach x

Meal 1 @

Post workout

Whole wheat bread (medium sized slice)

Jam

Blueberries

Slice

Grams

Meal 2 @

1200

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

Salad (No dressing)

Vegtables (Steamed)

Almonds

Olive oil

125

100

175

Grams

Meal 3 @

1500

Strawberries

Chocolate (Dark 70% cocoa)

100

Grams

Meal 4 @

1800

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

Potato (White)

Vegtables (Steamed)

125

225

125

Grams

Meal 5 @

Pre bed

Greek yogurt (Fage 0% fat yogurt)

Chocolate (Dark 70% cocoa)

Whey Protein

150

Grams

Diet for

Lisa Jack

Mar 3, 2021

Training day

Meal 1 @

Post workout

Meal 2 @

1200

Meal 3 @

1500

Meal 4 @

1800

Meal 5 @

Pre bed

Meal 6 @

Meal 7 @

Meal 8 @

Diet for

Lisa Jack

Mar 3, 2021

Training day

Meal 1 @

Post workout

Meal 2 @

1200

Meal 3 @

1500

Meal 4 @

1800

Meal 5 @

Pre bed

Meal 6 @

​

Meal 7 @

​

Meal 8 @

​