f28e06c2-8e98-496a-890b-36398aee5512

Diet for

Antonia Vasdeki

Oct 28, 2020

Training day

Ok Toni
Here we go!
Because you will be training i have started you on slightly higher calories. The below training plan fits into both scenario for you. When you train at 9 you follow the timings below. (you will also notice meal 3 is easy to eat on the run) If you are training at 12, you simply eat meal 3 as breakfast and have pre and post meals before and after training. Easy!
Your rest day food plan is exactly the same as last time. Let's see how we go on this higher calorie set up!
Training plan! I will put together a full 5 day training plan for you this weekend. I am on check in day today so i won't have time right now. I will have it together for you as soon as i possibly can!

Time to work!

Coach x

Meal 1 @

Pre workout

Oats plain (Quaker)

Whey (Myprotein Impact Whey Isolate)

Berries mixed

Grams

Meal 2 @

Post workout

Chicken Breast or Tuna in Water (1 can)

Potato (Baked, Skin included)

175

Grams

Meal 3 @

1400

Nada flavored Greek Drinking Yogurt (lu lu)

Chocolate (Dark 70% cocoa)

325

Milliliters

Grams

Meal 4 @

1930

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

Potato (White)

Vegtables (Steamed)

100

125

Grams

Diet for

Antonia Vasdeki

Oct 28, 2020

Training day

Meal 1 @

Pre workout

Meal 2 @

Post workout

Meal 3 @

1400

Meal 4 @

1930

Meal 5 @

Pre bed

Meal 6 @

Meal 7 @

Meal 8 @

Diet for

Antonia Vasdeki

Oct 28, 2020

Training day

Meal 1 @

Pre workout

Meal 2 @

Post workout

Meal 3 @

1400

Meal 4 @

1930

Meal 5 @

Pre bed

Meal 6 @

​

Meal 7 @

​

Meal 8 @

​