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Diet for

Tony Richards

Sep 22, 2019

Training day

Hi Tony
Taking shape now. back really thickening up. I want hat chest up a little more. You had mentioned anyway but add 1 really slow set at the end of each chest set. Use slightly less weight than your last set and see if you can make the set last exactly double the time of th eset previous. Time under tension is key now that you are leaning out.
Couple of changes to both meal plans. 

Good Luck me old son, your doing great.

Expect a 1kg drop this week

Fraser xxxx

Meal 1 @

0430

Egg (Whole)

Melon

Coffee (Black)

100

Eggs

Grams

Meal 2 @

0800

Rice crackers

Cheese (Cheddar)

Banana (Small)

Grams

Banana

Meal 3 @

1200

Apple

Meal 4 @

1500

Chicken breast (Skinless, boneless)

Wrap (Pita bread large 8" dia)

Salsa

Salad (No dressing)

150

Grams

Wrap

Grams

Meal 5 @

Pre workout

Coco pops (Kelloggs)

Whey Protein

Grams

Meal 6 @

Post workout

Chicken breast, White fish, Shrimp or Turkey breast

Rice (White)

Vegtables (Steamed)

175

Grams

Diet for

Tony Richards

Sep 22, 2019

Training day

Meal 1 @

0430

Meal 2 @

0800

Meal 3 @

1200

Meal 4 @

1500

Meal 5 @

Pre workout

Meal 6 @

Post workout

Meal 7 @

Meal 8 @

Diet for

Tony Richards

Sep 22, 2019

Training day

Meal 1 @

0430

Meal 2 @

0800

Meal 3 @

1200

Meal 4 @

1500

Meal 5 @

Pre workout

Meal 6 @

Post workout

Meal 7 @

​

Meal 8 @

​