2 calories per day
3 grams protein
3 grams carbohydrates
5 grams fat

Calories are priority for fat loss/muscle gain.

Next up is having a high protein intake so these areas should be your main focus.

Carbs and fats can be adjusted to suit your preferences so you don't need to worry about these for the moment. If you have calories and protein intake covered, these will look after themselves.

If you are training hard and consistently, I do prefer carbs over fats for performance and recovery.

We will start off using a meal plan template as a guide and will move into tracking calories on myfitnesspal over time when you are in a good routine with everything to increase accuracy/adherence and allow for more flexibility.

4 WEEK GOAL:
Consistency with nutrition and training (80%+ compliance)

Consistently monitoring progress.

8 WEEK GOAL:
Good structure and routine with training/nutrition to optimize results.

12 WEEK GOAL:
In a really good position to continue improving!

this is just a test if its working

Updating progress tracker with start weight/pictures

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- Using portion control and weighing foods. This will become second nature.
- Using skimmed milk in teas/coffees and sweeteners e.g. canderel instead of sugar (canderel sugarly is a nice tasting alternative).
- Focus is on increased protein intake to help with fullness, satiety and recovery.
- Aiming for 4+ servings of protein per day. (20 to 50g of protein per serving.)
- 5+ servings of veg per day and 2+ servings of fruit.
- Aim for a variety of sources and colours.
- Variety of protein sources e.g. chicken, turkey, steak, lean mince, greek yogurt, whey protein powder, fish, prawns, tofu, soy mince, protein puddings, quark yogurts, eggs, linda mcartney sausages, quorn mince/pieces, tempeh, turkey rashers, low fat sausages etc.
- Variety of healthy fats e.g. nuts, seeds, avocado, nut butters, dark chocolate, dairy, eggs, red meat, salmon, olive oil.
- Limiting caffeine in the afternoon to improve sleep quality - having a caffeine cut off e.g. 2pm.

2 x Weight training sessions per week.
2 x cardio sessions per week
2 x rest days

PHASE - 3

SPLIT - 2

GOALS: 1

Progressive overload focus – Aiming to increase weight/reps/improve form slowly over time to force the body to adapt and change.

Technique Focus – Think about what muscle is being targeted in each exercise.
Make sure you can feel that muscle working.
Use muscles to move the weight, not momentum.

Cardio: 1

Steps: 1

Omega 3 fish oils - 600mg per day (as you don't eat a lot of oily fish).