We want to emphasise to you the importance of not changing your eating habits drastically as your body is used to what it gets and if you change too much, too quickly you run the risk of losing energy, feeling sick and putting your body under undue stress. That's why we do it the way we do. We are changing your habits slowly by firstly adding the most important macronutrient, Protein.
You will find your body will change in respect to the things it will want to eat. Don't be surprised if you crave certain things you never have before, as your body changes, so will your food choices, for the better.
Protein Intake.
Protein; meaning "primary importance."
We suggest consuming 1 gram to 1.5 grams of protein to each kilogram you weigh on a daily basis.
Instead of counting or weighing grams, refer to the Hand Portion Sizes chart in the Nutrition page.
You should have filled out your food diary for the last 2 weeks or so by now and made a time to review it with your trainer who will have discussed your protein intake with you.
Now, however many meals you eat throughout the day you are going to divide your daily protein requirements into that many meals and start eating protein foods with every meal. Eg. If you need 90 grams of protein per day and eat 3 meals a day, you will need 30grams of protein with every meal.
You can find a list of Protein foods on the nutrition page. Choose the ones you enjoy and the ones that you'll find easy to incorporate into your meals. Eg, walnuts as a snack. Chicken, Tuna or Salmon in a salad for lunch. If you are Vegan or Vegetarian, obviously disregard the animal products and choose the plant based proteins. The lists are only suggestions of protein foods you can use, the list doesn't cover every protein source out there so a little research may be needed for more options. Google is your library.
Remember, if you find it hard to eat the amount of daily recommended protein, we have our range of hand picked quality protein powders which makes it easy to get your intake of protein each day. We also have Vegan/Vegetarian protein. Don't hesitate to ask your trainer which one would suit you.
Step 2a.
Shopping for your protein.
Once you've decided what proteins you'd like, work out your daily needs, then multiply it for every day of the week, then go get your protein supplies for the week.
Once you've got your source of protein for the week, spend a few hours sorting it for each day of the week. This will take a few hours out of your day but it will help you stick to the plan easier through the week.
AND DON'T FORGET to fill out your food and exercise journal still, included the way you feel throughout the day.
Stick with it legend.
Need help!!!
Any problems or questions with anything please, please don't hesitate to ask your trainer at any time no matter how big or small the question is or how silly it may sound, we are here to help you.
You will find your body will change in respect to the things it will want to eat. Don't be surprised if you crave certain things you never have before, as your body changes, so will your food choices, for the better.
Protein Intake.
Protein; meaning "primary importance."
We suggest consuming 1 gram to 1.5 grams of protein to each kilogram you weigh on a daily basis.
Instead of counting or weighing grams, refer to the Hand Portion Sizes chart in the Nutrition page.
You should have filled out your food diary for the last 2 weeks or so by now and made a time to review it with your trainer who will have discussed your protein intake with you.
Now, however many meals you eat throughout the day you are going to divide your daily protein requirements into that many meals and start eating protein foods with every meal. Eg. If you need 90 grams of protein per day and eat 3 meals a day, you will need 30grams of protein with every meal.
You can find a list of Protein foods on the nutrition page. Choose the ones you enjoy and the ones that you'll find easy to incorporate into your meals. Eg, walnuts as a snack. Chicken, Tuna or Salmon in a salad for lunch. If you are Vegan or Vegetarian, obviously disregard the animal products and choose the plant based proteins. The lists are only suggestions of protein foods you can use, the list doesn't cover every protein source out there so a little research may be needed for more options. Google is your library.
Remember, if you find it hard to eat the amount of daily recommended protein, we have our range of hand picked quality protein powders which makes it easy to get your intake of protein each day. We also have Vegan/Vegetarian protein. Don't hesitate to ask your trainer which one would suit you.
Step 2a.
Shopping for your protein.
Once you've decided what proteins you'd like, work out your daily needs, then multiply it for every day of the week, then go get your protein supplies for the week.
Once you've got your source of protein for the week, spend a few hours sorting it for each day of the week. This will take a few hours out of your day but it will help you stick to the plan easier through the week.
AND DON'T FORGET to fill out your food and exercise journal still, included the way you feel throughout the day.
Stick with it legend.
Need help!!!
Any problems or questions with anything please, please don't hesitate to ask your trainer at any time no matter how big or small the question is or how silly it may sound, we are here to help you.