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


With more than a decade and a half of hands-on experience, Justin is not just an online fitness coach, he continues his in-the-trenches work at his gym Revolt Fitness Narraweena on Sydney's Northern Beaches implementing his distinctive approach to personalised fitness coaching with small group coached hours that offer personalised attention, creating a community atmosphere while ensuring individual progress.

Latest Videos on YouTube

Blog Categories


Not your typical fitness program – we don’t settle for just tapping the “HIIT” button. We are stalwarts in the fitness industry, offering a revolutionary approach to training that delivers results by taking you on a fitness journey through all aspects of fitness, Strength, Hypertrophy & Metabolic programs. Our mission is simple: To help you achieve and maintain your dream physique, not just for a season, but all year round.

Recent Posts

Follow Us