HOLISTIC PERSONAL TRAINING
Fat Loss Guide
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Andac Movement
HOLISTIC PERSONAL TRAINING
Fat Loss Guide
About
Articles
Members Access
Contact
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WEEK 8 - NUTRITION SESSION 4 OF 4
Name
Week 4 tasks complete?
Task 12 | GET A GOOD SOURCE OF PROTEIN WITH EACH MEAL FOR GROWTH
Task 13 | GET A GOOD SOURCE OF CARBS WITH EACH MEAL FOR ENERGY
Task 14 | GET A MAIN SOURCE OF FAT WITH ONE MEAL FOR HEALTH
Task 15 | AIM TO FOLLOW PORTION GUIDELINES
Task 16 | SIGN UP TO MYFITNESSPAL (WITH EMAIL, NOT FACEBOOK)
Task 17 | LOG 3 DAYS OF FOOD INTAKE EATING ON MYFITNESSPAL + FILL OUT A DAY OF WHAT YOUR FOOD INTAKE WAS LIKE BEFORE STARTING THE PLAN
Week 5 tasks complete?
Option One
Option Two
Week 6 tasks complete?
Option One
Option Two
Week 7 tasks complete?
Option One
Option Two
PREFERRED PROTEIN SOURCES
Meat
Chicken (breast, mince)
Shellfish
Rump/ribeye steak
Mackerel
Meat slices (ham,chicken,turkey)
Salmon
Anchovies
Tuna
Sardines
Trout
Beef jerky
Kangaroo
Cod (white fish are leaner)
Hake
Bass
Pork tenderloin
Shrimp
Turkey (breast, mince, rissoles)
Extra lean beef
Duck
Lamb backstrap
Vegetarian/Vegan
0% greek yoghurt (chobani)
Low fat cottage cheese
Low fat ricotta cheese
Low fat mozzarella
Egg whites
Whey protein
Low carb protein bar
Tofu (Vegan)
Tempeh (Vegan)
Lentils (Vegan)
Chia seeds (Vegan)
Chick peas (Vegan)
Asparagus (Vegan)
Broccoli (Vegan)
Mature soy beans (Vegan)
Green beans (Vegan)
Black Beans (Vegan)
Quorn meat substitutes (Vegan)
Sanitarium meat substitutes (Vegan)
Syndian meat substitutes (Vegan)
Nuts + Pumpkin seeds (Vegan) (high in fat)
PREFERRED CARBOHYDRATE SOURCES
Basmati rice
Wholemeal wraps
Bulgur
Sweet potato
Oats
Kidney beans
Brown rice
Corn tortilla
Lentils
Quinoa
Wheetbix
Re fried beans
Whole wheat pasta (limit portion)
Rice/corn cakes
Chick peas
Couscous
Shredded wheat
Wholemeal bread
PREFERRED FAT SOURCES
Eggs
Pumpkin/sunflower
seeds
Walnuts
Natural peanut butter
Avocado
Chickpeas
Almonds
Olives
Cashews
Coconut
Nut flour
Sea bass/salmon (red flesh fish in general)
FOOD TARGETS
food targets are calculated based on your goal, body composition, metabolism and activity level,
Calorie Goal
Protein Goal
Carbohydrate Goal
Fat Goal
Male Split (30, lightly active, mod exercise)
Template cals 90kg male: Fat Loss Cals: 2210 Carbs: 176 (30%) Protein: 205 (35%) Fat: 91 (35%) BMR: 1869 TDEE: 2710 Template cals 85kg male: Fat Loss Cals: 2118kcal Carbs: 155g (30%) Protein: 181g (35%) Fat: 80g (35%) BMR: 1809 TDEE: 2618 Template cals 80kg male: Fat Loss Cals: 2003kcal Carbs: 155g (30%) Protein: 181g (35%) Fat: 80g (35%) BMR: 1759 TDEE: 2503 Template cals 75kg male: Fat Loss Cals: 1889kcal Carbs: 134g (30%) Protein: 157g (35%) Fat: 70g (35%) BMR: 1709 TDEE: 2389 Template cals 70kg male Fat Loss Cals: 1753kcal Carbs: 116g (30%) Protein: 136g (35%) Fat: 60g (35%) BMR: 1659 TDEE: 2253
Female Split (30, lightly active, mod exercise)
Template cals 80kg female: Fat Loss Cals: 1752kcal Carbs: 131g (30%) Protein: 153g (35%) Fat: 68g (35%) BMR: 1553 TDEE: 2252 Template cals 75kg female: Fat Loss Cals: 1680 Carbs: 126 (30%) Protein: 147 (35%) Fat: 65 (35%) BMR: 1503 TDEE: 2180 Template cals 70kg female: Fat Loss Cals: 1607kcal Carbs: 121g (30%) Protein: 141g (35%) Fat: 62g (35%) BMR: 1453 TDEE: 2107 Template cals 65kg Female: Fat Loss Cals: 1535kcal Carbs: 115g (30%) Protein: 134g (35%) Fat: 60g (35%) BMR: 1403 TDEE: 2035 Template cals 60kg Female: Fat Loss Cals: 1462kcal Carbs: 110g (30%) Protein: 128g (35%) Fat: 57g (35%) BMR: 1353 TDEE: 1962
Thank you!
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