efbd58bc-3b3e-4258-90dd-3b996dcf1009

Diet for

Mark Spitzer

Jun 4, 2019

Weekend Day

Hi Mark
OK, so we are at a weight as low as you have been in many years. It gets tougher to reduce the further you come down. This is where we need small short term targets. I don't really like to talk about targets in weight as it's how you look and more importantly feel that matters. Having said that, i would like to put a number on it. Lets try and get under the 110kg barrier. When we sat at the club a few months ago that would have seemed impossible. Lets reset and hit it again. So like Ronda, no changes to weekday food. I'm still feeling my way back in after your trip and the readjustments of your plans. Please give me a detailed report next week on your cardio. Days missed, extra days and so on.

Changes below
Take note of reduced portions of potato on meals 2 and 3 and cottage cheese on meal 4

Good Luck
Fraser

Meal 1 @

Egg (Whole)

Egg (white)

Bacon (Fat cut off)

Orange

Eggs

Grams

Orange

Meal 2 @

Mince low fat

Potato (Baked, Skin included)

Vegtables (Steamed)

150

Grams

Meal 3 @

Beef Tenderloin or Salmon

Potato (White)

Vegtables (Steamed)

250

150

Grams

Meal 4 @

Cheese (Cottage Low fat)

Rice crackers

Strawberries

150

100

Grams

Diet for

Mark Spitzer

Jun 4, 2019

Weekend Day

Meal 1 @

Meal 2 @

Meal 3 @

Meal 4 @

Meal 5 @

Meal 6 @

Meal 7 @

Meal 8 @

Diet for

Mark Spitzer

Jun 4, 2019

Weekend Day

Meal 1 @

​

Meal 2 @

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Meal 3 @

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Meal 4 @

​

Meal 5 @

​

Meal 6 @

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Meal 7 @

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Meal 8 @

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