To work out your calories do this calculation:
🤔 Bodyweight (LBS) x 10-12
For Protein:
🍗 0.8g per LB Bodyweight
For Fats:
🥑 0.4g per LB Bodyweight
And for Carbs:
🥐 Fill the remaining calories.
Remember when you’re picking the foods to eat that:
There are 4 calories per gram of protein and carbs and 9 calories per gram of fats.
For training 🏋️♀️:
If you train 3 times a week work towards:
Full Body x3
4 times a week:
Upper, Lower x 2
5 times a week:
Push, Pull, Legs, Upper, Lower
This is providing you don’t have any priority muscle groups.
And here are the lifestyle / daily targets you’re going to wanna work towards:
💦 1 Litre water per 20kg bodyweight
🚶♀️8k steps minimum (the more the better)
😴 7-9 hours high quality sleep
🥤 Whey Protein and Creatine Supplements
Here’s the progress you want to try and shoot for.
At the minimum rate aim for 0.5% of your bodyweight loss per week and at the higher end 1% loss a week.
