My diet and trainings plan for a Summer Rig

Freddie Burns
Written By Maren Thomisch

DIET PLAN

Here’s a detailed macro-based meal plan designed to help build muscle, lose fat, and maintain optimal physical condition for peak performance:

Breakfast

  • Omelette: 3 eggs with spinach, tomatoes, and mushrooms

  • Carbs: 1 slice of whole-grain toast

  • Fruit: 1 apple

  • Beverage: Green tea

Mid-Morning Snack

  • Protein Shake: 1 scoop of whey protein, 1 banana, 1 tablespoon of almond butter, and water

Lunch

  • Protein: Grilled chicken breast (200g)

  • Carbs: Quinoa (1 cup cooked)

  • Veggies: Mixed greens salad with cherry tomatoes, cucumbers, and olive oil vinaigrette

Afternoon Snack

  • Greek Yogurt: 1 cup with a handful of mixed berries and a sprinkle of flaxseeds

Dinner

  • Protein: Baked salmon fillet (200g)

  • Carbs: Sweet potato (200g, baked)

  • Veggies: Steamed broccoli and carrots

  • Fat: Drizzle of olive oil on the vegetables

Evening Snack

  • Cottage Cheese: 1 cup with a pinch of cinnamon and a few slices of fresh peach

TRAINING PROGRAM

Getting ‘summer ready’ is all about consistency, hard work, and a bit of know-how. Here’s a basic weekly training program I follow when I’m aiming to get in peak shape:

Monday: Strength training (upper body) + 20 min cardio

Tuesday: High-intensity interval training (HIIT) for 30 minutes

Wednesday: Strength training (lower body) + 20 min cardio

Thursday: Core workouts and active recovery (like yoga or a light jog)

Friday: Team run-through in preparation for match day, focusing on tactics and teamwork

Saturday: Match Day - the main event where all the week’s preparation comes to life on the field

Sunday: Recovery day, focusing on rest and light activities such as stretching or a gentle swim to help muscles recover and rebuild.

Maren Thomisch
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