For “Fat Loss” we recommend taking your total daily calories and dividing your intake into portions of 40% carbohydrates, 30% protein and 30% fat. You can do this by a simple maths equation.
Men: kcal/day = 879 + 10.2 (weight) + 600
Women: kcal/day = 795 + 7.2 (weight) + 600
To keep it super simple we’ll show this with this case study eating 1000 calories.
1000 calories x .3 = 300 calories
1000 calories x .4= 400 calories
Therefore this test study is having 300 calories from proteins, 300 calories from fats and 400 calories from carbohydrates….
It doesn’t stop there…
You now need to figure out how many grams of each you able to have to make tracking a little easier.
1 gram protein = 4 calories
1 gram fat = 9 calories
1 gram carbohydrate = 4 calories
So… To figure out your daily amount of each macronutrients in grams, you now divide the total macronutrient calories by the amount of calories per gram.
Protein – 300/4 = 75g
Fats – 300/9 = 33g
Carbs – 400/4 = 100g
Vegetables are a great source of carbohydrates and offer most micronutrients the body needs. We recommend getting at least 5 serves in per day. For optimal Muscle gain results we recommend the main intake of carbohydrates to come from starchier carbohydrates (rice, quinoa, sweet potato, white potato) however you must still include water-based vegetables (green leafy vegetables, broccoli, cauliflower, carrots, capsicum, etc.). Try adding a cup of these vegetables to every meal and snack.
Fruit is another great source of carbohydrates, which also offers up a heap of micronutrients. For muscle gain we recommend having 2-4 pieces per day.
Protein is essential for muscle recovery and cell maintenance. Proteins are made up of essential amino acids that the body needs to operate at its highest level. We don’t mind what your choice of protein is however it is recommended that you have it everyday, preferably spread throughout your meals and snacks.
Sleep hygiene is critical when it comes to waking refreshed and performing at an optimal level. By simply being more aware of this you can start to improve your sleep. Try to set a routine when it comes to sleep. Go to bed and wake up at the same time everyday where possible.
A regular sleep cycle is 90 minutes. This means you should always try to sleep in increments of 90 minutes for best results from your sleep. If you have an alarm walking you at 7 or 8 hours you are likely to wake up unrested. Whereas, if you have 7.5 hours of sleep, you are more likely to be that “well rested angel”.
Switching off before bed is obviously important, however how you do this can affect your sleep. Screens produce a blue light ray, which suppresses your secretion of melatonin (your sleep hormone). Try to create a sleep ritual that allows you to switch off from the day and wind down ready for bed. Relaxing time, reading and meditation are all great methods.
Caffeinated drinks are an artificial stimulant and should be monitored. If you’re having 3 or more in a day you probably need to dial in your nutrition and reduce the intake. Caffeine increases the release of cortisol in the body. Cortisol is a stress hormone and with too much in the body it may lead to excess fat around the midline.
Natural sleep remedies are ideal. They will help to promote optimal sleep. This includes diet. Hundreds of our members report more and better quality sleep from fixing up their nutrition. The goal would be to get everyone (with guidance from their doctor) off of over the counter and prescribed sleep drugs, due to the negative side effects.
There is such a thing as favourable and unfavourable stress. Training is a favourable stress whereas anxiety is an unfavourable stress. We call upon a mindfulness approach to help aid unfavourable stresses. Such as; journaling daily, jot down 3 things you’re grateful for, 3 things you want to achieve for that day and 1 thing you want to do less of that day (for instance, less time on social media). You could also introduce the practise of meditation and getting present with your body, mind and spirit.
For optimal results we recommend 3+ training sessions per week.
For optimal results we recommend a mix of weights and cardio. Weights should include a push, pull, squat, hinge and a form of carry each week. Cardio can be varied from long slow distance to short fast and hard.
Choose a method that you like best. Studies have proven that through high intensity work the body produces its own self-restoring stem cells. This suggests that at least 1 high intensity style workout per week would be optimal.