3 Egg Omelette with Chicken and chopped chilli and garlic
Breakfast 3
MyProtein Protein Pancakes with 50g blueberries (once per week only)
Snack 1
Chicken Breast with Hummus and Veg Sticks
Snack 2
Jacket Sweet Potato with Turkey Steak
Snack 3
MyProtein Protein Cookie with 1 Scoop Nutri Greens (once per week only)
Lunch 1
Mixed Salad with Chicken Breast and Raw Olive Oil
Lunch 2
Turkey Burgers with Asparagus and Avocado
Lunch 3
Cod Fillet with Mixed Vegetables and Olives
Tea 1
Fillet of Salmon with Quinoa and Mixed Vegetables
Tea 2
Lamb Fillet with Mixed Vegetables and Sweet Potato Mash
Tea 3
Sea Bass with Mixed Vegetables and Brown Rice
Snack 1
Greek Yoghurt with Chopped Nuts and Berries and 1 Scoop of Casein Protein
Snack 2
MyProtein Protein Porridge
Snack 3
85% Dark Chocolate with Almond Butter (once per week only)
Training Plan
This ia a three day per week resistance training plan with two days of cardio sessions (1 HIIT and 1 steady state cardio). There will be two phases of training, each one lasting four weeks.
Phase 1:
Monday
Training Day 1
Tuesday
Training Day 2
Wednesday
REST
Thursday
Cardio Day 1
Friday
Training Day 2
Saturday
Cardio Day 2
Sunday
REST
Training Day 1
Order
Exercise
Sets
Reps
Rest
A1
Assisted Pull Up (Supinated Grip)
5
10
10s
A2
Dumbbell Loaded Squat
5
10
60s
B1
Seated Row (Semi Supinated Grip)
5
10
10s
B2
Leg Press
5
10
60s
C1
Lat Pull Down
5
10
10s
C2
Lying Leg Curl
5
10
60s
Training Day 2
Order
Exercise
Sets
Reps
Rest
A1
Dumbbell Chest Press
5
10
10s
A2
Front Foot Elevated Split Squat
5
10
60s
B1
Standing Cable Flies
5
10
10s
B2
Dumbbell Walking Lunges
5
10
60s
C1
Dumbbell Shoulder Press
5
10
10s
C2
Leg Extension
5
10
60s
Training Day 3
Order
Exercise
Sets
Reps
Rest
A1
Barbell Bent Over Row
5
10
10s
A2
Dumbbell Romanian Deadlift
5
10
60s
B1
Single Arm Dumbbell Row
5
10
10s
B2
Seated Leg Curl
5
10
60s
C1
Barbell Push Press
5
10
10s
C2
Vertical Jump
5
10
60s
Cardio Day 1
Exercise
Sets
20 seconds treadmill sprints with 40s rest
10
Cardio Day 2
Exercise
Sets
30 minutes steady state cardio (incline treadmill or stair master)
1
Phase 2
Monday
Training Day 1
Tuesday
Training Day 2
Wednesday
REST
Thursday
Cardio Day 1
Friday
Training Day 2
Saturday
Cardio Day 2
Sunday
REST
Training Day 1
Order
Exercise
Sets
Reps
Rest
A1
Incline Dumbbell Chest Press
5
8
10s
A2
Dumbbell Loaded Squat
5
8
10s
A3
Standing Cable Flies
5
16
90s
B1
Dumbbell Romanian Deadlifts
5
8
10s
B2
Flat Dumbbell 1 & 1/4 Press
5
8
10s
B3
Lying Leg Curl
5
16
90s
C1
High Foot Pos. Leg Press
1
10/10/10
x
Training Day 2
Order
Exercise
Sets
Reps
Rest
A1
Assisted Chin Up
5
8
10s
A2
Barbell Front Squat
5
8
10s
A3
Lat Pull Down
5
16
90s
B1
Low Foot Leg Press
5
8
10s
B2
Face Pull
5
8
10s
B3
Leg Extension
5
16
90s
C1
Reverse Cable Flies
1
10/10/10
x
Training Day 3
Order
Exercise
Sets
Reps
Rest
A1
Flat Dumbbell Chest Press
5
8
10s
A2
Seated Machine Overhead Press
5
8
10s
A3
Flat Cable Flies
5
16
90s
B1
Barbell Hip Bridge
5
8
10s
B2
Dumbbell Walking Lunge
5
8
10s
B3
Vertical Jump
5
16
90s
ABS
Garhammers
3
10
60s
ABS
Reverse Crunch
3
10
60s
Cardio Day 1
Exercise
Sets
30 seconds treadmill sprints with 60s rest
10
Cardio Day 2
Exercise
Sets
30 minutes steady state cardio (incline treadmill or stair master)
1
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
Faye Reid has a Bachelor of Science in Sport and Exercise Physiology and a Master of Science in Exercise Physiology and Sports Nutrition.
Faye has worked with numerous high-profile organisations, such as Men's Health, Sky Sports, Huddersfield Giants, Warrington Wolves, British Dressage and GB Rowing, providing her expert sports science support.
Find out more about Faye's experience here: https://www.linkedin.com/in/faye-reid-8b619b122/.
She puts her passion into practice as goal attack for her netball team, and in competitive event riding.
