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Diet for 

Tony Richards

Sep 22, 2019

Training day

Meal 1 @

0430

Egg (Whole)

Melon

Coffee (Black)

3

100

1

0

0

0

Eggs

Grams

Grams

Meal 2 @

0800

Rice crackers

Cheese (Cheddar)

Banana (Small)

40

30

1

0

0

0

Grams

Grams

Banana

Meal 3 @

1200

Apple

1

0

0

0

0

0

Apple

Meal 4 @

1500

Chicken breast (Skinless, boneless)

Wrap (Pita bread large 8" dia)

Salsa

Salad (No dressing)

150

1

20

50

0

0

Grams

Wrap

Grams

Grams

Meal 5 @

Pre workout

Coco pops (Kelloggs)

Whey Protein

50

45

0

0

0

0

Grams

Grams

Grams

Meal 6 @

Post workout

Chicken breast, White fish, Shrimp or Turkey breast

Rice (White)

Vegtables (Steamed)

175

75

50

50

0

0

Grams

Grams

Grams

Meal 7 @

0

0

0

0

0

0

Meal 8 @

0

0

0

0

0

0