Weekly Meal Planner

Monday Breakfast Lunch Dinner Side Side Side Tuesday Breakfast Lunch Dinner Side Side Side Wednesday Breakfast Lunch Dinner Side Side Side Thursday Breakfast Lunch Dinner Side Side Side Oats/porridge Tuna salad Chicken breasts Rice Vegetables Green tea Friday Breakfast Lunch Dinner Side Side Side Saturday Breakfast Lunch Dinner Side Side Side Sunday Breakfast Lunch Dinner Side Side Side Oats/Porridge Cheese salad Red thai chicken curry Rice Vegetables Green tea

Scrambled egg Hot and spicy chicken with salad Fish (no batter) Vegetables Vegetables Green tea

Boiled egg + 1 slice of toast Hot and spicy chicken with salad Oily fish Vegetables Vegetables Green tea

Oats/Porridge Salad + meat of your choice Beef/Steak Potatoes Vegetables Green tea

Grilled bacon eggs Ham salad Meat of your choice Vegetables Vegetables Green tea

Eggs (scrambled, boiled) Salad + meat of your choice Hot + spicy chicken Vegetables Vegetables Green tea

Notes Porridge and rice only to be eaten on days of workout Preferably brown rice instead of white Preferably sweet potato instead of white potatoes DRINK PLENTY OF WATER DON'T SKIP MEALS! Vegetables of your choice (no potatoes unless stated)

Name: chris Agreed Goal(s): Weight Loss strength

Date: 3/10/2013 Review: 18/8/2012

David molloy 07956789238

Warm Up / Cool Down: Treadmill - 5 minutes @ incline 5% / speed 5kph Treadmill - 5 minutes @ incline 5% / speed 5kph

Warm Up Cool Down

Recommended Classes: Spinning Circuit Training Power Plate TRX Pure Stretch Reps 8-10 8-10 8-10 8-10 8-10 8-10 8-10 8 1 minute each side 1 minute 6 minutes Tempo 2:0:2 2:0:2 2:0:2 2:0:2 2:0:2 2:0:2 2:0:2 2:0:3 N/A NA Rest Weight Weight Weight Weight Seconds Seconds Seconds Seconds Seconds Seconds Seconds Seconds Seconds NA NA NA NA Seconds NA NA NA NA

Exercise: Leg Press Chest Press Seated Row Pull Down Machine Shoulder Press Bicep Curl Machine Tricep Extension Machine weighted squat , lunge each leg and a good morning = 1 rep Side plank Plank Edt weighed lunges - weighted bentover rows

Sets 4 4 4 4 4 4 4 3 3 3

30 30 30 30 30 30 30 30 30 30

Name: chris Agreed Goal(s): Weight Loss strength

Date: 3/10/2013

David molloy- 07956789238

Warm Up / Cool Down: Rower - 2 km resistance 8 Treadmill - 5 minutes @ incline 5% / speed 5kph

Warm Up Cool Down

Recommended Classes: Spinning Circuit Training Bootcamp LBT

Exercise: Treadmill Interval Training (1 minute @ 2kph / 1 minute @ 10kph) Rower - Level 9 rope pull machine EDT weighted squats and shoulder press

Sets

Reps 25 minutes 5 km 5 minutes 6 minutes

Tempo NA NA NA

Rest NA NA NA

Weight NA NA

Weight NA NA

Weight NA NA

Weight NA NA

Weekly Meal Planner

Monday Breakfast Lunch Dinner Side Side Side Tuesday Breakfast Lunch Dinner Side Side Side Wednesday Breakfast Lunch Dinner Side Side Side Thursday Breakfast Lunch Dinner Side Side Side fruit or dairy meat and veg fish and grains drinks fruit snacks Friday Breakfast Lunch Dinner Side Side Side Saturday Breakfast Lunch Dinner Side Side Side Sunday Breakfast Lunch Dinner Side Side Side Notes DRINK PLENTY OF WATER! DON'T SKIP MEALS! snacks meat and salad fish and grains fruit snacks drinks Meat Beef Chicken Turkey Rabbit Drinks Water Green Tea Herbal Tea Rice Milk Almond Milk Soya Milk Vegetables Lettuce Carrots Rocket Spinach Sprouts Watercress Leeks Peas Peppers Mushrooms Fish Mackerel Salmon Tuna Sardines Cod Prawns Crab Trout Squid Fruit Any type of berries Apple Mango Coconut Grapefruit Melon Pineapple

dairy fish and veg meat and grains snacks snacks drinks

fruit meat and veg meat and grains drinks snacks snacks

fruit meat and veg fish and veg nuts and seeds drinks snacks

dairy fish and salad meat and veg drinks snacks nuts and seeds

Dairy Eggs Feta cheese Goats cheese Natural yogurt Cottage cheese

dairy fish and veg meat and veg drinks snacks nuts and seeds

Nuts/Seeds Almonds Brazils Cashews Macadamias Pine nuts Poppy seeds Pumpkin Seeds Flax seeds Walnuts

Oils/Fats Grains Sesame oil Wild rice Almond oil Brown rice Coconut oil Basmati rice (cook with this one) Pulses Fish oil Lentils Olive oil Rice cakes Hummus Oats Couscous

Snacks Carrots and humous Fruit Handful of nuts Rice cakes Natural yogurt

Name: Agreed Goal(s): weight loss strength building

Date: 11/10 Review:

David Molloy: 07956 789 238

Warm Up / Cool Down: Upright Bike - 5 minutes steady pace Upright Bike - 5 minutes steady pace

Notes: Warm Up Cool Down

Exercise: Treadmill - 10 Minutes - 1 minute run at 9.0 , 1 minute walk at 5.0 Cross Trainer - 10 minutes @ level 5 , Incline 25% Stair Master Level 7 ( 10 minutes) Chest Press 1 Armed rows leg press shoulder press Arm Curl Machine Seated Dip Machine Plank Abdominal Crunch Machine

Sets N/A N/A N/A 3 3 3 3 3 3 3 3

Reps

Tempo

Rest

Weight

Weight

Weight

Weight

12-15 12-15 12-15 12-15 12-15 12-15 N/A 12-15

2:0:2 2:0:2 2:0:2 2:0:2 2:0:2 2:0:2 2:0.2 2:0:2

30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 Seconds 30 seconds

25 lbs 10-20lbs 10-20lbs 20 lbs 30-40lbs 30-40lbs 25 lbs 30-40lbs 30-40lbs 40 lbs 30-40lbs 30-40lbs 10 lbs 30-40lbs 30-40lbs 30 lbs 30-40lbs 30-40lbs N/A N/A N/A N/A 40lbs 30 seconds 30 seconds 30 seconds

Name: chris Agreed Goal(s): Weight Loss strength

Date: 3/10/2013

David molloy- 07956789238

Warm Up / Cool Down: Rower - 2 km resistance 8 Treadmill - 5 minutes @ incline 5% / speed 5kph

Warm Up Cool Down

Recommended Classes: Spinning Circuit Training Bootcamp LBT

Exercise: Treadmill Interval Training (1 minute @ 7kph / 1 minute @ 17kph) Rower - Level 10

Sets

Reps 25 minutes 5 km

x trainer level 10 stepper-Level 8 Edt press ups and squats

10 minutes 15 minutes 15 minutes

Tempo NA NA NA NA

Rest Weight Weight Weight Weight NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA

Name: chris Agreed Goal(s): Weight Loss strength

Date: 3/10/2013

David molloy- 07956789238

Warm Up / Cool Down: Treadmill - 5 minutes 10kph Treadmill - 5 minutes @ incline 5% / speed 5kph

Warm Up Cool Down

Recommended Classes: Spinning Circuit Training Bootcamp LBT

Exercise: Chest press Shoulder press

Leg press Lat pull down Bi-cep curl

Tri-cep pull down Squats x10 lunges x10 each leg deadlifts x10 bentover rows x10 RepeatX5 all weighted

Sets 3 3 3 3 3 3 5

Reps 12 12

12 12 12
12 50

Tempo NA NA NA NA NA NA

Rest Weight Weight Weight Weight 30 SECS 30 SECS 30 SECS 30 SECS 30 SECS 30 SECS

Name: chris Agreed Goal(s): Weight Loss strength

Date:1/11/2013

David molloy- 07956789238

Warm Up / Cool Down: Rower - 2 km resistance 8 Treadmill - 5 minutes @ incline 5% / speed 5kph

Warm Up Cool Down

Recommended Classes: Spinning Circuit Training Bootcamp LBT

Exercise: Treadmill steady run around level 10 Rower - Level 10

Sets

Reps 15 minutes 7 km

skipping stepper-Level 10 EDT lunges and shoulder press

10 minutes 10 minutes 15 minutes

Tempo NA NA NA NA

Rest Weight Weight Weight Weight NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA NA 15 kg

Name: chris Agreed Goal(s): Weight Loss strength

Date: 1/11/2013

David molloy- 07956789238

Warm Up / Cool Down: Rower- 5 minutes level 8 Treadmill - 5 minutes @ incline 5% / speed 5kph

Warm Up Cool Down

Recommended Classes: Spinning Circuit Training Bootcamp LBT

Exercise: Flys chest Standing alternative Shoulder press

Leg press 1 Armed rows Bi-cep curl barbel

Tri-cep extension Squats x10 lunges x10 each leg press upsx10 sit ups x10 RepeatX5 all weighted

Sets 3 3 3 3 3 3 5

Reps 12 12

12 12 12
12 50

Tempo NA NA NA NA NA NA

Rest Weight Weight Weight Weight 30 SECS 14 kg 30 SECS 15 kg 30 SECS 75 kg 30 SECS 20 kg 30 SECS 15 kg 30 SECS 20 kg