Lisa Krog: Training Routine and Diet

Born in Johannesburg, South Africa, 19th, July, 1976
I started training with weights seriously about 10 years ago, before that, I used to run, and eat very little, and thus discovered over time that cardio is totally counterproductive. I eat nearly 2000 calories a day, train 30 – 40 minutes, 5 times per week, and have a year round body fat of 9-10%. I have a degree in accounts, but left PWC before I became a Chartered Accountant, to follow my heart, I now own a personal training studio in Johannesburg, South Africa.

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Training Routine
Monday:
Chest & Calves

Tuesday:
Back

Wednesday:
Triceps & Biceps

Thursday:
Legs

Friday:
Shoulders
I don’t do Abs
I don’t do Cardio

Measurements:
Height: 162cm
Weight: 53-54kg
Age: 32

Strength Stats:
80kg Bench Press for 6reps
40kg EZ-Bar Curls for 7 reps
Leg Press: 400kg for 12 reps

Typical Diet:
Meal 1: 150g of Rye toast
1 Whole Eggs
8 Egg Whites

Meal 2: 64g Synergy Whey Protein
12g Pronutro

Meal 3: 125g Chicken Breast
100g Steamed Basmati Rice
150g Steamed Zucchini

Meal 4: Synergy Whey Protein
12g Pronutro

Meal 5: 125g Chicken Breast
100g Steamed Basmati Rice
150g Steamed Zucchini

Meal 6: Synergy Whey Protein
12g Pronutro

4-5 Black Coffees with sweetener/day

Sometimes I have a 4th shake if I’m really hungry, but I’ll probably cut that out for now.

Total Calories: 2151
Total Proteins:285
Total Carbs:185
Total Fat:30

On weekends I cheat mostly on Cote d’Or dark chocolate, and Nougat.