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<strong>EATING</strong> <strong>PLAN</strong><br />
<strong>JILLIAN</strong><br />
Pieter Kotze<br />
BLOOD SWEAT FITNESS
FOREWORD<br />
Jillian, die eet plan is uitgewerk om jou saam jou oefen program min of meer veilig 500<br />
gram tot 1 Kilogram te laat verloor per week, volg die eet plan vir die volgende 6<br />
maande en jy sal verseker die ruseltate sien wat jy soek.<br />
Let wel dat dit kan vinniger wees maar kom ons kyk hoe vorder jy, die is die heel<br />
belanrikse deel van gewigs verlies en om te bereik wat jy wil bereik, jy kan so veel<br />
oefen soos jy wil maar as jy nie reg eet nie gaan jy nerens kom nie.<br />
Dit is n baie eenvoudige eet plan, maar dit het die regte Protieene, vet en carb belans in.
NB<br />
Moet nie as jy nie gewig verloor moed opgee nie,die skaal is jou grootste veihand, meet<br />
jouself elke 2 weke om te sien op jy vordering maak.<br />
Baie sterkte.
BREAKFAST<br />
- 2 X EGGS<br />
- 2 X WEETPIX/1 CUP OATS<br />
- 1 FRUIT OF YOUR CHOICE<br />
SNACK<br />
- 7 ALMONDS<br />
- HALF CHICKEN BREAST(STEAMED)<br />
LUNCH<br />
- CHICKEN BREAST (STEAMED)<br />
- 1 CUP MIXED VEDGETABLES<br />
SNACK<br />
- 7 ALMONDS<br />
DINNER<br />
- 1X FISH FILLET (STEAMED)<br />
- 100G MIXED SALAD
IMPORTANT NOTE<br />
Please note that you are allowed to drink coffee anytime but please keep<br />
sugar to a maximum of 8 teaspoons per day for cereal and coffee, please<br />
also note that you are allowed to drink milk but please keep it to a<br />
maximum of 2 cups per day low fat for cereal and coffee.<br />
Please try and drink at least 2-3 liters of water throughout the day.<br />
Please avoid too much salt on your food, use black pepper or lemon pepper<br />
as spice.<br />
You are allowed one off day per week but please don’t overdo it, please<br />
try and avoid alcohol on your off day if possible, also try and eat every 2-<br />
3 hours with your last meal being no later than 7pm.<br />
Should you want to change anything on this diet please let me know so we<br />
can find an alternative food to replace or add.
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