[Dan W]

Full breakdown for this weeks meals is

Banana

70g oats
30g tbjp custard cream protein
150ml almond milk
2 turkey sausages Asda
5g honey

160g chicken breast raw weight
250g sweet potato
300g stir fry vegetables

1 protein bar

150g turkey mince 2%
1 pouch basmati rice
50g Greek yoghurt
30g half fat cheddar

80g sourdough
5g butter
10g raspberry jam
1 advent calendar choccy

Totals are

2487 cals
59.3 fat
289.7 carb
191.4 fat

Will be coming down in the new year

[Dan W]

And I guess you decide how to split your meals during the day if you ask us the question

So do more meals, with less quantity in each

Don’t starve yourself for 4/5h imo

Usually breakfast, lunch, afternoon small snack, tea (dinner), and then sourdough before bed usually

[Dan W]

Depending on your profile… but eating just one banana on me for example would be the best way to fuck my cut

I would need carbs fat and proteins before training and also carbs protein after training

Otherwise I would drastically loose body weight, loosing too fast is not super great to preserve your shape and muscles

So yes heavier meal before bed for you

But if you loose weight way too fast

Have a complete meal before and after workout

Drink enough water from wake too

Thanks for the detailed response Allison. I am only small build, 5”9, 163lbsish

How do you mean eating a banana would fuck the cut?

Tbh I’ve got post workout meal pretty sorted I think. 70g oats, 30g tbjp protein, almond milk and 2 turkey sausages. Probably gonna cut the sausages out after Christmas cause return of protein for cals probs not worth it

Im losing .5-1lb per week atm, just testing the water before Christmas and will add some cardio in from January

[Dan W]

I would just be making sure I have a high carb meal before bed

Got it, thanks

[Dan W]

Use 1 cal spray

[Dan W]

So now with all the information you have gave me these will be my new calories (since I can fit even more in)and goals

Calories:1800

Protein:170-180

Carbs:150-200

Fats:30-35

I will try to get my steps up to 7-10k while I’m at school walking throughout the break

I will try to get at least 7hours as sleep on school days and around 10 on weekends

Anything else I should keep in mind or add to the new plan?

Or should I raise my calorie intake a little more

You could still eat more I think. I’m cutting currently on 2500 cals, 12k steps, ULR routine. My weight currently 75kg

[Dan W]

Tbh I’ve never been over 200lb. My heaviest was maybe 180, I usually lose 1-1.5lb per week in a cut.

That’s a big deficit for someone of your size imo but I’m not an expert.

[Dan W]

Surely they are crazy low calories? How much weight are you losing per week?

[Dan W]

Hi Dan

I like ULR, unless your body tells you otherwise, you can then manipulate the sessions, or look at frequency patterns

Thanks mate.

[Dan W]

when i first put a client on this i aim for 4 days a week Training and 3 days rest.

As a progression based on recovery we then look to step to ULR repeat

Thank you, appreciate the response.

[Dan W]

Thank you sir

[Dan W]

Any advice would be greatly appreciated