DIET EDITOR

Edit a client diet here.

Jacky Maartens

Email address

Cardio day

First name

Hi Jacky
Here is a small plan I have put together for you that fits the equipment of your compound gym. 
I have avoided most shoulder and chest pressing movements to keep thing safe.
Perform each exercise 4 times with 12-15 reps. Choose a weight that you can’t get over 15 without failing. Take around 60 seconds between sets. I attached some videos in case you are unsure. I would also like you to finish each session with 15 minutes on the Stairmaster machine. Let’s try this routine once this week the we can make a decision as to how many times a week you want to use it. My suggestion is anywhere between 1 and 4 times per week.

•	Overhand Lat Pulldown https://www.youtube.com/watch?v=CAwf7n6Luuc
•	walking dumbbell lunge https://www.youtube.com/watch?v=xvC10-eCuXs
•	Rope triceps push down https://www.youtube.com/watch?v=vB5OHsJ3EME
•	dumbbell hammer curls https://www.youtube.com/watch?v=TwD-YGVP4Bk
•	Seated cable row https://www.youtube.com/watch?v=GZbfZ033f74&t=24s
•	Standing biceps cable curl https://www.youtube.com/watch?v=av7-8igSXTs&t=30s
•	Sumo Dumbbell Squat https://www.youtube.com/watch?v=QqvTW0pzLFw
•	Weighted decline sit up https://www.youtube.com/watch?v=2MR8DmmuJh0
•	Shoulder side raise (very light) https://www.youtube.com/watch?v=3VcKaXpzqRo
•	Ab crunch on Swiss ball https://www.youtube.com/watch?v=Imui46JTe7s

Good Luck

Coach x

Diet nutritional values

Clients last check-in weight

Protein

Carbohydrate

Fat

Calories

73.05

2118

Daily calories needed

to lose 1 kg a week

2411

2265

Daily calories needed

to lose 0.5 kg a week

Daily calories needed

to maintain weight

2557

Daily calories needed

to gain 0.5 kg a week

2703

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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