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EC on Instagram: "Here is a sample meal plan I follow to get lean and build muscle. Follow & DM ‘TRANSFORM’ for a free training plan too. 1600 calories - 180g protein👇 ⏱️ Before Meal 1 Intermittent fasting — no food before ~11 AM. Only water, black coffee, or zero-cal drinks. Meal 1 – 11:00 AM • 4 whole eggs – 280 kcal / 24g P • 2 slices sourdough – 200 kcal / 8g P • 30g feta – 80 kcal / 4g P • Tomato & cucumber – 20 kcal / 1g P ➤ 580 kcal / 37g protein Meal 2 – 2:00 PM • 150g chicken breast –
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Gabriel on Instagram: "Give these a go in your weekly 5k training plan ⬇️ 1. Hard Hill session - These will help improve your VO2 and should “raise your ceiling” - Example session: 4 x 1min hard hills, 3min rest, 3k @ 10k effort, 3min rest, 4 x 1min hard hills - The one session of the week to work very hard! 2. Controlled 20-25min Tempo - Not all out, more of a strong controlled effort - A 5k race itself is a tempo, so makes sense to do this in training - Look to progress pace slightly each week
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Gabriel on Instagram: "Give these a go in your weekly 5k training plan …
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