DIET EDITOR

Edit a client diet here.

Gillian McLaughlan

Competition prep

Gillian

Here you go my love x

Legs ham Specific
Standing single leg curl 3x12 
Deep Wide leg press. Feet wide and on middle of plate  4 sets 15,12,10 2 minutes rest between
V Squat Machine 3x15
Close feet low leg press. 2x15 take 3 seconds each rep
Barbell hip thrusts on smith machine equivalent 4x15
Seated calf raise on hack machine 4x15
Adductor machine 1 rest pause set (rest pause means we select a weight we can maybe hit 12-5 reps. When we fail we count to 15 and hit same weight again. Count 15 then again. Keep going till you can’t do 2 reps)

Push
Incline Chest machine 4x15 ass off the chair neck planted
Flat dumbbell press 4x12
Seated machine cables 4x15
Decline chest machine 4x15
Upright ez bar row 4x15 (shoulder)
Assisted dip machine 3x12
Tricep rope pushdown 3x15
Shoulder press machine 4x15
Seated Lateral raises 4 sets, 15,12,10,10

Glutes
Butt lift on matt as warm up 3x15
Abductor machine 5x15 (when it opens)
Barbell hip thrust 4 sets 12,10,8,8 Heavier weight and try and beat your previous weight every week. 
High Wide leg press Duck stance toes almost off the plate, hold for a second at bottom of rep then push through heels 4x20
Glute kick back machine 4x12
Adductor machine 1 rest pause set (rest pause means we select a weight we can maybe hit 12-5 reps. When we fail we count to 15 and hit same weight again. Count 15 then again. Keep going till you can’t do 2 reps)
Standing calf raise on hack 4x15
Add 1 other exercise for glutes to burn off to finish. Be A GOOD LAUGH SEEING WHAT THE PAIR OF YOU COME UP WITH 

Pull
Rope straight arm pull downs 4x15, get some blood in the lats
Wide grip pull down to chest 4 sets 15,12,10,8
Assisted pull ups 3x10
1 arm chest supported row 3x10 (standing up like we did)
Seated cable row 4x15 hold handle to lower stomach for split second before releasing, back arched chest high at all times
Rear delt reverse fly machine 5x25
Straight bar very wide grip curls 3 sets 15,12,8
Ez bar close grip curls 3 sets 15,12,8
Preacher curl Bicep machine. 1 rest pause set (rest pause means we select a weight we can maybe hit 12-5 reps. When we fail we count to 15 and hit same weight again. Count 15 then again. Keep going till you can’t do 2 reps)

Legs Quad Specific
Leg extensions 4x15 stay well away from failure
Single Leg Press 3x115Leg press, feet 6 inches apart low on plate. Don’t break parallel. 3x15 with triple drop on last set
Barbell hip thrusts 4x15 slow and controlled
Ham and glute crunches on the back extension machine. Let your body slump to the floor and engage glutes then hams to pull you up. Your biody should move less than 1 food or you will be using lower back.
V squat, back on pad feet close together, light weight and move in slow motion but no stopping. 3x15 (same as last time but facing the mirror)
Seated hamstring Curl 4x15
Dumbbell shrugs (traps) 3x20, bend elbows and squeeze at top then hold for a second then release

Diet nutritional values

Clients last check-in weight

Protein

Carbohydrate

Fat

Calories

60.4

1752

Daily calories needed

to lose 1 kg a week

1993

1872

Daily calories needed

to lose 0.5 kg a week

Daily calories needed

to maintain weight

2114

Daily calories needed

to gain 0.5 kg a week

2235

Daily calories needed

to gain 1 kg a week

Meal 1

Nutrients values

Protein

Carbohydrates

Fat

Calories

The diet has been edited and an emial sent to the client.

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