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Diet for

Wayne O`Mahony

Jul 12, 2020

Training day

Wayno!
Everything in the right place mate. 
For 80% of my check ins it's 90% diet. For you it's the opposite. We both know you can do what it takes if you need to get fat off so for that reason we won't push fat loss right now. 
What we can push for sure is training. Even in home  workouts if that's all we manage this week i want you to use soreness as gauge. On at least 2 sets of each body part i want you o throw in a triple drop set in your last working set. If It's bench press and your last set is 60kg, hit 60 to failure, strip the bar to 40 then go failure again the strip to 20 and go to failure. All with almost no break. When you have to fuck around with weights it takes a little more time but we dance with the woman we brought!
Cardio...stays in at 7 x 20 minutes preferably in the evening.
As i mentioned last week, keep practicing to get tighter and tighter with food prep, No missing meals and no piling on top. We can lean you out on these calories without losing any weight or size if training is optimal.

Food and all that Jazz
Stays the same

Go get it mate

Pappa x

Meal 1 @

0600

Egg (Whole)

Egg (white)

Coffee (Black)

Pineapple

100

Eggs

Grams

Meal 2 @

1000

Beef Tenderloin or Salmon

Salad (No dressing)

Vegtables (Steamed)

175

100

Grams

Meal 3 @

Pre workout

Whey (Myprotein Impact Whey Isolate)

Water

Banana (Small)

300

Grams

Millilitres

Banana

Meal 4 @

Post workout

Coco pops (Kelloggs)

Whey (Myprotein Impact Whey Isolate)

Grams

Meal 5 @

2000

Chicken breast, White fish, Shrimp or Turkey breast

Vegtables (Steamed)

175

125

Grams

Meal 6 @

Pre bed

Strawberries

125

Grams

Diet for

Wayne O`Mahony

Jul 12, 2020

Training day

Meal 1 @

0600

Meal 2 @

1000

Meal 3 @

Pre workout

Meal 4 @

Post workout

Meal 5 @

2000

Meal 6 @

Pre bed

Meal 7 @

Meal 8 @

Diet for

Wayne O`Mahony

Jul 12, 2020

Training day

Meal 1 @

0600

Meal 2 @

1000

Meal 3 @

Pre workout

Meal 4 @

Post workout

Meal 5 @

2000

Meal 6 @

Pre bed

Meal 7 @

​

Meal 8 @

​