a378daaa-0dd4-4739-9008-e9c6f068f073

Diet for

Tatiana Zwalve

Apr 5, 2020

Weekend Day

You Know What Tat
It has been sink or swim for a lot of my customers the past 8 weeks. You are definitely one of the success stories. You have arguably improved in the absence of a gym.
Ok keep up the intensity of the training. I think you will be back in Extreme within 3 weeks so hopefully not much longer to hold out!
Food!

On rest days.

Meal 1. Any day swap for 65 oats, 250ml milk and 1 medium Banana or 225 flavored yogurt (not greek like Balade or something), 100 strawberries
Lunch Meal, Swap for Large White brad Baguette or 2 large slices of bread and 175 steak, pork tenderloin, low fat mince or roast beef with 2 slices of zero fat presidents cheese and salad. Onions and peppers go set off the taste!
You know what to do Tat
Talk to you next Monday
Coach

Meal 1 @

Egg (Whole)

Whole wheat bread (medium sized slice)

Kiwi fruit

Almonds

Eggs

Slice

Kiwi fruit

Grams

Meal 2 @

Chicken breast, White fish, Shrimp or Turkey breast

Vegtables (Steamed)

Rice (Brown)

150

100

125

Grams

Meal 3 @

Beef Tenderloin or Salmon

Vegtables (Steamed)

Pineapple

Potato (Baked, Skin included)

150

100

200

Grams

Meal 4 @

Nada flavored Greek Drinking Yogurt (lu lu)

Banana (Large)

350

Milliliters

Banana

Diet for

Tatiana Zwalve

Apr 5, 2020

Weekend Day

Meal 1 @

Meal 2 @

Meal 3 @

Meal 4 @

Meal 5 @

Meal 6 @

Meal 7 @

Meal 8 @

Diet for

Tatiana Zwalve

Apr 5, 2020

Weekend Day

Meal 1 @

​

Meal 2 @

​

Meal 3 @

​

Meal 4 @

​

Meal 5 @

​

Meal 6 @

​

Meal 7 @

​

Meal 8 @

​