DIET EDITOR

Edit a client diet here.

Ines Costa

Email address

Rest day

First name

Ok Ines

Here we go!

Super Hell Week!

Not much different from Hell week, just way more cardio!!!!

4 meals, no timings, zero carb, manipulated water intake, high cardio. That’s the generally lay out. Eat meals in order but at any time you want. Try and avoid within 30-40 minutes of exercise.

Stick to the below meal plan for the next 6 days. No cheat meal this week.
Meal 1:  - 3 eggs, 1 coffee (black)
Meal 2:  - 120 chicken 1 Coffee (Black)
Meal 3:  - 25 Cashew nuts 1 Coffee (Black)       
Meal 4:  - 120 beef tenderloin 100 Vegetables (Steamed) 1 Tea

Cardio
Here we go!
We go 200 minutes a day for 6 days.  It can be any form of cardio, walking, jogging, cycling, all I ask is you try and keep your heart rate over 115 bpm. At least 1 hour has to be at elevated heart rate 130bph minimum. This doesn’t need to be in a row it can be 10-20 minutes at a time. All other cardio should be over 115bpm
Apologies

Water
Day 1... 4 liters per day
Day 2... 4 liters
Day 3... 4 .5 liters
Day 4...5 Liters
Day 5... 6 Liters
Day 6…. 1.5 liters only. Finish water with last meal around 8pm and no veg with last mean on Wednesday only

No water until weigh in Thursday morning then go back to normal plan until I get back to you.

Very Important! If at any point you feel it’s too much we stop. Simple! Yes rewards will be high if you get through it but this is like running a half marathon every day for 6 days. It’s not for everyone. I couldn’t do it!

Check ins… On Super Hell week we check in with a scree shot of data every night starting tomorrow. If I’m in bed already I’ll reply the next morning

Good Luck

Coach 

Diet nutritional values

Clients last check-in weight

Protein

Carbohydrate

Fat

Calories

6.00

9.00

0.00

2378

Daily calories needed

to lose 1 kg a week

2706

2542

Daily calories needed

to lose 0.5 kg a week

Daily calories needed

to maintain weight

2952

Daily calories needed

to gain 0.5 kg a week

3034

Daily calories needed

to gain 1 kg a week

Meal 1

Whole wheat bread (medium sized slice)

Salmon (Smoked)

Egg (Whole)

Berries mixed

Coffee (Black)

Nutrients values

Protein

Carbohydrates

Fat

Calories

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

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