FAT LOSS NUTRITION FRAMEWORK
Here we outline the nutrition principles that are common to everyone followed by those that are specific to your biological sex. Build these principles into your daily routine and your nutrition will take care of itself.
EVERYONE
Drink a glass of water on waking.
Eat a wide variety of vegetables.
Hit your daily protein target, use the protein calculator in your Locker Room.
Around 30g +/- protein per meal.
Your essential nutriton framework.
Eat 2 meals a day plus 1-2 protein snacks/supplements around workout time.
Prolong your overnight fast by delaying your first meal of the day (11:00 if you can).
Eat most of your carbs at lunch.
Limit carbs at dinner.
Eat a wide variety of vegetables, especially at dinner.
Hit your daily protein target, use the protein calculator in your Locker Room.
Eat 3 main meals a day, include all food groups in every meal (carbs, fats, protein).
Light protein-carb snack pre workout (for example nut butter on toast).
Exercise before a meal where possible.
Eat a wide variety of vegetables
Hit your protein target daily, use the protein calculator in your Locker Room.
*Slightly increase carbs during high hormone phase of your cycle.
