AFF Weight Gain/Loss Program

[Firefox7]

Want some real advice taken from my wife whom is a competitor in the Australian National physique competion...after 4 kids...


3 Days of weight training
5 Days of 1/2 hour cardio minimun no less than 30mins.

Diet....

Breakfast..

1/2 cup dry measure rolled oats cooked
2 egg whites + 1 whole egg ( scambeld poached )

Morning tea...

Protein shake and one peice of fruit ( any )

Lunch..

Ham , turkey, chicken or tuna with one and a half cups of salad. ( as much green leaf as possible)
Can have that on wholewheat mountain bread or on it's own.

Afternoon tea..

Protein shake and 15- 20 raw almonds ( cuts out the carbs in the afternoon)

Dinner..

Chicken or white fish with green vegies or salad.

Late snack...

15 to 20 almonds or 60 grams of low fat jelly.


1 cheat meal allowed per week....meal ....not day.


No regular sugar...tablets or powder....no full cream milk at all....skim milk only. Her best results have been with powerded skim milk...and it's much cheaper. At least 2 litres minimum of water as well.


If you follow this, you will lose weight fast, providing cardio and weight training is included.

Originally she was a size 14....after our third baby she was a size 18...after adopting this routine she went from a size 18 ( 96 kgs ) to a size 8 in less than 12 months....found she was pregnant again with our forth child 6 weeks out from competion....weighed in at 59kgs. At the time of birth of the 4th child she was 69kgs. After baby, she dropped straight to 62kg's. Within four weeks of having the forth she was back at 59kg's or 22% bodyfat. Last week she weighed in at 16.5% body fat and will be in the national comp in 5 weeks time and is on track at this moment for a body fat of only 9 -10 % or 55 kg's. She looks fantastic at the moment with a full six pack and looks very cut and very trim. Her comp is at Central Coast leaques club october 8th.



Cheers