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Diet for

Roland Pretorius

Sep 1, 2019

Weekend Day

Hi Roland
Looking Fab mate.
Weight/Fat going down at a nice steady rate. no need to go any faster! 
Lets keep it moving. meal 1 on weekend moves to a lighter option. I would also like to add 1 cardio session on each weekend day.You have 2 options...
1. 20 minutes of 15/45 HIIT on any cardio machine. I suggest bike or cross trainer. You could use heavy bad actually. so lets say bike for example. You go 15 seconds flat out then coast for 45 seconds. Continue till you get to 20 minutes. (sounds easy huh?)
2. 45 minutes stroll with your wife around the block or wherever else takes your fancy. Ideal time would be pre breakfast but not important. Make sure it is at least 1 hour after food if you choose another time in the day.

Training day food stays exactly the same.

Keep up the amazing work mate, coach is very proud of you, i can see you are working.

Fraser x

Meal 1 @

Nada flavored Greek Drinking Yogurt (lu lu)

300

Milliliters

Meal 2 @

Chicken breast, White fish, Shrimp or Turkey breast

Salad (No dressing)

Cashew nuts

250

100

Grams

Meal 3 @

Beef Rib Eye

Vegtables (Steamed)

200

150

Grams

Meal 4 @

Greek yogurt (Kolios 0% fat)

Whey Protein

Chocolate (Dark 70% cocoa)

250

Grams

Diet for

Roland Pretorius

Sep 1, 2019

Weekend Day

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Diet for

Roland Pretorius

Sep 1, 2019

Weekend Day

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