So now that September is here and the kids are back in school, t's pretty clear that most parents are read to get back to it with training! As you all know training is just one aspect of results. In order to really succeed you need to work on: - Training - Lifestyle - Nutrition lets focus on the one today! So how to set yourself up for success? Remember fat loss is 70% nutrition / lifestyle and only 30% training. If you're training and not tracking your food you are seriously pissing into the wind. So here are my top tips: 1) Start your nutrition in a place that is SUSTAINABLE. Don't start too aggressive and low calorie. 2) Maintenance is considered 33 kcal per kg of your body weight. For a 50 kg female that would be 1650 calories per day. Maintenance is a great place to start and dial things in further from there. 3) If you like to have treats on a weekend this energy intake can be higher on weekends and lower in the week. As long as it's averaging your maintenance calories, it will equal the same each day / on average. 4) Once calories are set, protein should be 2.2 g per kg of scale weight. So for our 50 kg female this will = 50x2.2 = 120g of protein 5) Protein = 4 calories per gram. So 120g of protein = 480 calories. 6) We therefore have 1650-480 = 1370 calories left for Fats and Carbs 7) How we distribute these will depend on: - your goals - training intensity and frequency - current body fat % - current lean body mass 8) A general place to start could be 100 g of carbs each day. If this isn't working we can change it further down the line. 9) 100g of carbs = 400 calories as just like protein carbs have 4 calories per gram. 10) This leaves 850 calories from (1650-400 (Protein) - 400 (carbs) = 850 remaining. 11) There are 9 calories in a gram of fat. So with 850 calories remaining this leaves 94 grams of fat 12) This would be a great place to start: Protein: 120 g Carbs: 100 g Fats: 94 g Taking it a step further: - Aim to divide the protein evenly between your meal frequency. - Have carbs in meals around training sessions - Eat Fats further away from training sessions So there you have it, a SIMPLE way to set up a nutrition plan. Follow it for 7 days, test body fat changes and adapt your macros to make progress quicker. If you don't have access to a bod fat machine YOU REALLY NEED TOO. How can we assess what is happening without measuring what we are aiming to improve? This is a HUGE MISTAKE so many people make. Sometimes a plan is actually working perfectly, but because the scales haven't changed they amend the plan. You should all know by now: 'MEASURING FAT LOSS ON THE SCALES IS NOT ACCURATE' So find yourself a gym, a facility, a trainer who can actually hold you accountable and measure you accurately. Quantitative / real data leaves nothing to chance I's black or white Once you're doing this on a weekly basis
