d94b6caf-181f-484a-a7e6-937a6d31fc58

Diet for

Joshua Robson

Dec 16, 2020

Competition prep

Josh!
The potential in you is off the charts mate. All this progress being drunk half the time too. The sky is the limit my man. Makes me wonder what the fuck you were doing before we started lol
OK Mate... Tis the season but YOU can still progress. 
FOOD.... At 1600 calories training day it's lower than i would like but let's leave it here as there will be extras going in. 
Training.... This is the staple mate, those 4 sessions are everything. Fat loss for you is a matter of time we just have to go through the motions. that muscle has to be earned! Keep pushing those PB's. I am about to cardio fuck you here so this means we can take plenty time between sets in the gym. Take 2 minutes at least between big sets and push those numbers up.
Cardio.... Everything i have thrown at you has been a piece of piss. We ramp it up a bit this week see what we can do. we go 60 minutes cardio 6 days a week. 10 minutes HIIT and 50 minutes low intensity. This on top of gym session.

That'll keep you honest!

Ok mate i have your file here. Your last check in on your plan was November 5th. All sorts of shit has been happening so what we will do is call today check in number 1 of your pay as you go. So you owe me 400 and i owe you 3 more check ins. How does that sound. You are a walking advert for me so i'm happy to come and go a bit in future too.

Let me know if your balls are big enough to get that cardio in! lol

Fraser x

Meal 1 @

Egg (Whole)

Whole wheat bread (medium sized slice)

Presidents 0 fat cheese

Pineapple

Eggs

Slice

Grams

Meal 2 @

Nada flavored Greek Drinking Yogurt (lu lu)

Grenade protein Bar 60g

Strawberries

350

100

Milliliters

Bar

Grams

Meal 3 @

Chicken, Turkey, Shrimp, White Fish, Low fat mince

Rice (White)

Vegtables (Steamed)

150

125

100

Grams

Diet for

Joshua Robson

Dec 16, 2020

Competition prep

Meal 1 @

Meal 2 @

Meal 3 @

Meal 4 @

Meal 5 @

Meal 6 @

Meal 7 @

Meal 8 @

Diet for

Joshua Robson

Dec 16, 2020

Competition prep

Meal 1 @

​

Meal 2 @

​

Meal 3 @

​

Meal 4 @

​

Meal 5 @

​

Meal 6 @

​

Meal 7 @

​

Meal 8 @

​