c25a2011-d24d-4b3b-b862-289d317bf6ce

Diet for

Roxsan De Vos

Jan 26, 2020

Training day

Hi Rox
Still a decent week considering zero exercise. We are moving in the right direction.
Ok, rest day breakfast changed a requested. There is no point in lowering calories as we had no exercise this week so we don't truly know where we are at. Here's hoping you feel fitter this week and can get moving again. Ad i said earlier, losing a little weight with no exercise is a GREAT week so well done.

OK, the weekend!
Basically when things like this come up that you feel you can't avoid we go into damage limitation mode. Most of it is common sense.
If the Brunch is a buffet try and stick to lean meats with a big plate of veg. Little sauce is fine. If you are drinking, vodka/diet coke, Gin/slimline Tonic, Jack/Diet Coke are almost 5 times less damaging that a large glass of wine. For the afternoon tea you can use your cheat meal. Nice long walk in the morning before breakfast also saves up a few extra calories you can burn later. There is a way you limit the damage but breaking even is good on a week where you have 2 social functions. 
I remember i was best man at my childhood friends wedding and i was drinking water and eating fro tubs in my hotel room when no one was looking. I had a show coming up in 3 weeks. I would rather have been drunk but i did my bit and didn't let him down. At the same time i put myself in front of pier pressure as it was a personal goal of mine to look the very best i could a few weeks later. It was tough at the time but worth it ten times over. How committed you are to your own goal will determine how long it takes to get to where you want to go. Social functions are not to be avoided but they can double the timeline on your progress. 
You pay me to tell you the truth so i will never hold anything back from you. 

Let's keep it tight this week and assuming your 100% fit we can push a little next week

Good Luck

Coach x

Meal 1 @

0630

Egg (Whole)

Whole wheat bread (medium sized slice)

Avocado

Coffee (Black)

Orange juice

Psyllium Husk

125

Eggs

Slice

Grams

Per serving

Millilitres

Grams

Meal 2 @

1030

Pineapple

100

Grams

Meal 3 @

1230

Chicken breast (Skinless, boneless) or Tuna in Water (1 can)

Tortilla wrap corn

Apple

Grams

Wrap

Apple

Meal 4 @

Pre workout

Oats plain (Quaker)

Whey Protein

Coffee (Black)

Grams

Per serving

Meal 5 @

Post workout

Chicken breast, White fish, Shrimp or Turkey breast

Potato (Baked, Skin included)

150

125

Grams

Meal 6 @

Pre bed

Greek yogurt (Kolios 0% fat)

Whey Protein

Chocolate (Dark 70% cocoa)

150

Grams

Diet for

Roxsan De Vos

Jan 26, 2020

Training day

Meal 1 @

0630

Meal 2 @

1030

Meal 3 @

1230

Meal 4 @

Pre workout

Meal 5 @

Post workout

Meal 6 @

Pre bed

Meal 7 @

Meal 8 @

Diet for

Roxsan De Vos

Jan 26, 2020

Training day

Meal 1 @

0630

Meal 2 @

1030

Meal 3 @

1230

Meal 4 @

Pre workout

Meal 5 @

Post workout

Meal 6 @

Pre bed

Meal 7 @

​

Meal 8 @

​