Program Update: 20/08/19

Working Out Your Calories

Use the calorie & body fat. calculators to work out your baseline cals & work out your plan. I.e are you going to be eating in a deficit or surplus or maitinence…

Take your Calorie Total & Work out your Macros with the adjustments below.

Protein Target:

• Females: 2-2.2g per kilo of lean body mass
• Males: 2.2-3.3g per kilo of lean mass

Fat Target:

• Males Females 1.0 x Calorie Total Of The Protein

Carbs / Starches Target:

• if your BF is high and your new to training keep below 30g Females. 50g Males
• Males who have completed a low carb phase 1g of carbs per kilo of body weight post work out
• Females who have completed a low carb phase .6g of carbs per kilo of body weight

Carbs / Veges Target:

• Minimum 35 grams. of fibre a day
• Make up the extra calories from these sources & DON’T COUNT. THESE CARBS AS STARCHES