Meal/Exercise Plan
Hello all!
So I recently posted this picture of my transformation on Instagram.
And now have people asking what I eat/exercise I do. Here is a quick little blurb about myself - I'm 19 years old, and it took me four months to lose 10kg. I started off at 75kg and got down to 65kg. I am 169cm tall and a passionate blogger/fitness gal. I am currently studying journalism and I have had seven knee surgeries. 7 weeks ago I actually had my right knee totally reconstructed! I am currently trying to lose more body fat whilst still building muscle. Here is a quick meal/exercise plan I typed up! If you use it or follow it, please give me some credit :)
So I recently posted this picture of my transformation on Instagram.
And now have people asking what I eat/exercise I do. Here is a quick little blurb about myself - I'm 19 years old, and it took me four months to lose 10kg. I started off at 75kg and got down to 65kg. I am 169cm tall and a passionate blogger/fitness gal. I am currently studying journalism and I have had seven knee surgeries. 7 weeks ago I actually had my right knee totally reconstructed! I am currently trying to lose more body fat whilst still building muscle. Here is a quick meal/exercise plan I typed up! If you use it or follow it, please give me some credit :)
Monday
EXERCISE – RPM
cycle class & upper body session
Breakfast: Greek
yoghurt with muesli and berries
Snack: A handful
of almonds
Lunch: Chicken
salad
Snack: A mandarin
& protein shake
Dinner: Steamed
vegetables and steak
Dessert (optional): A piece of dark chocolate with tea
Tuesday
EXERCISE – RPM
cycle class & lower body session
Breakfast: Oats
with soy milk, stevia sweetener and apple
Snack: Chobani
greek yoghurt
Lunch: Tuna and
egg salad
Snack: Almonds
and a protein shake
Dinner: Kanga
bangas with roasted sweet potatoes and steamed veggies
Dessert (optional): Casein
mugcake
Wednesday
EXERCISE – Cardio
in the morning with abs
Breakfast: Kashi
go lean cereal with soy milk (if not, replace with muesli)
Snack: Protein shake
and an apple
Lunch: Ham salad
Snack: Luna Bar
(any protein bar will do)
Dinner: Chicken
with broccoli and brown rice
Dessert (optional): A
piece of dark chocolate with tea
Thursday
EXERCISE – HIIT on
crosstrainer/treadmill followed by upper body weights
Breakfast: Oats with soy milk, stevia sweetener and almonds
Snack: An apple
with almond butter
Lunch: Wrap with
chicken and salad
Snack: Protein
shake and almonds
Dinner: Turkey
mince lettuce tacos
Dessert (optional): Casein mugcake
Friday
EXERCISE – HIIT Cardio
(of your choice) with an intense lower body session
Breakfast: Greek
yoghurt with kashi go lean and berries
Snack: Protein
bar
Lunch: Salad with
chicken
Snack: Chobani
greek yoghurt
Dinner: Turkey
mince with brown rice and broccoli
Dessert (optional): A
piece of dark chocolate