I'v had a couple of weeks off the Diet (we all need to do it, plus it spikes your metabolism so good to reset the body every now and then!)
Im back up to 14st 10 now but with the below regime im looking to drop down to about 14st or atleast drop about 10lbs of fat!
Once again thanks to www.bodyexchange.co.uk - these guys have been great supporting me with supplements and I really think that their new protein is going to do really well in the market - its really affordable plus has loads of fibre and omegas in it! great for fat loss!
So the regime is as below - Any questions just drop me a comment!
Joel
Diet
Breakfast – 3 eggs scrambled, 2 slices Bergan toast (7g protein in each plus fibre)
Mid morning – Handful nuts/almonds
Lunch – Lean grilled/oven baked spicy chicken/ lean homemade meatballs, 50g brown rice/pasta
Mid afternoon – Handful nuts/Almonds
PREWO – Whey protein shake – 30g protein
POWO – All in one Shake - 30g protein 20g carbs
Dinner – Salmon/White fish/Chicken/bolognaise/meatballs – no carbs
Before Bed – Casein Shake.
Supplements
10g Omega 3 per day,
2 x 1000mg CLA (1 breakfast 1 lunch),
ZMA Before bed,
2x tapout basic fat burner (mainly because it has milk thistle in)
Training.
Mon – 30 Mins HIIT, small leg session
Tues – Chest, Triceps, Abs, 30 mins Low intensity cardio
Weds – Rest
Thurs – Shoulders, Bi’s, Back, 30 mins Low intensity Cardio
Fri – 30 mins HIIT, Abs,
Sat – 30mins Low intensity Cardio, Big Leg session
Sun – 60 mins Low intensity Cardio
Breakfast – 3 eggs scrambled, 2 slices Bergan toast (7g protein in each plus fibre)
Mid morning – Handful nuts/almonds
Lunch – Lean grilled/oven baked spicy chicken/ lean homemade meatballs, 50g brown rice/pasta
Mid afternoon – Handful nuts/Almonds
PREWO – Whey protein shake – 30g protein
POWO – All in one Shake - 30g protein 20g carbs
Dinner – Salmon/White fish/Chicken/bolognaise/meatballs – no carbs
Before Bed – Casein Shake.
Supplements
10g Omega 3 per day,
2 x 1000mg CLA (1 breakfast 1 lunch),
ZMA Before bed,
2x tapout basic fat burner (mainly because it has milk thistle in)
Training.
Mon – 30 Mins HIIT, small leg session
Tues – Chest, Triceps, Abs, 30 mins Low intensity cardio
Weds – Rest
Thurs – Shoulders, Bi’s, Back, 30 mins Low intensity Cardio
Fri – 30 mins HIIT, Abs,
Sat – 30mins Low intensity Cardio, Big Leg session
Sun – 60 mins Low intensity Cardio
2 comments:
got to say got major respect for you babe this is amazing stuff. what you recommend for a girl at 12.6 who would ideally want to be 10.2? like diet and exercise plan?
Clen. And lots of it.
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