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Diet for

Lynsay Case

Jul 19, 2020

Training day

Ok Lyns
Another great week. I’m really enjoying watching your physique show itself week by week.
Slight change of plan this week. If your apatite isn’t firing let’s take advantage and bring food down until it does. We still have a little fat to lose on the stubborn areas so by lowering food a little week can make more progress without over doing cardio.

Training... Stays at 5 days on 2 off... DB circuits stay at 4 or how ever many rounds it takes to get to 30 minutes. Directly after i want you to hit 30 minutes cardio. 15 minutes HIIT at a 40/20 pace then 15 minute semi intense cool down with BPM at around 120 if possible. This gives you 1 hour exercise per day 5 days per week.

Small change to training day food only. You will probably feel better as a result to be fair if you feel you have been force feeding a little.

Meal 3 goes to cup of tea and a hand full of berries (just to let your body know you are still feeding it)

That should be enough to keep things moving. Keep up the great work.

Fraser x

Meal 1 @

0530

Egg (Whole)

Egg (white)

Strawberries

Coffee (Black)

Rice krispie bar (Kelloggs)

100

Eggs

Grams

Per serving

Bar

Meal 2 @

1030

Chicken, Turkey or Low Fat Mince

Salad (No dressing)

Vegtables (Steamed)

100

Grams

Bar

Meal 3 @

1400

Tea

Berries mixed

Per serving

Grams

Meal 4 @

1730

Chicken breast, White fish, Shrimp or Turkey breast

Vegtables (Steamed)

100

125

Grams

Meal 5 @

Pre bed

Greek yogurt (Fage 0% fat yogurt)

Berries mixed

Honey

150

100

Grams

Diet for

Lynsay Case

Jul 19, 2020

Training day

Meal 1 @

0530

Meal 2 @

1030

Meal 3 @

1400

Meal 4 @

1730

Meal 5 @

Pre bed

Meal 6 @

Meal 7 @

Meal 8 @

Diet for

Lynsay Case

Jul 19, 2020

Training day

Meal 1 @

0530

Meal 2 @

1030

Meal 3 @

1400

Meal 4 @

1730

Meal 5 @

Pre bed

Meal 6 @

​

Meal 7 @

​

Meal 8 @

​