Bp FAT LOSS Pn NPROGRAM: FAT LOSS You can eat your pre- and post-training meals as needed for your schedule; be sure to balance your training regime. Aim to eat a meal every 2 to 3 hours. Consume at least 3 to 5 litres of water per day. Consume a tablespoon of apple cider vinegar diluted with water before 3+ meals throughout the day. On non-training days remove the carbs from post-training meal and consume them as ordered on the Meal Plan. Add herbs and spices to flavour foods. Avoid products with processed, salted, sugared or hydrolyzed fats. a eeMEAL PLANNING This meal plan is a starting point. The key to your fat burning success will be consistency and simplicity. Keep a diary of your nutrition habits just as you would for training in the gym. MEAL #1 Oats Egg whites x 4-7 or whey isolate 30-409 Medium-sized “Gi” Fruit (e.g. apple, pear, orange, grapefruit) WN Oily fish (salmon, trout, fresh tuna) 175-2509 Large Green salad Flaxseed oil 1 tablespoon MEAL #3 Extra lean Red Meat 175-2509 Asparagus, broccoli, cabbage Pre-Training Meal Basmati Rice 50-809 Chicken breast 200-3009 Salad Post-Training Meal Sweet potato 150-2509 White fish 200-3009 Green salad MEAL #4 Oily fish (salmon, trout, fresh tuna) 175-2509 Large Green salad Almonds 30-509 ITECALCULATING CALORIES 1. Activity level calculation. Multiply your bodyweight (Ibs) by a value between 10 to 12 (10 - low activity, 12 - high activity) 2. Calculate your daily protein requirement. Multiply your bodyweight (Ibs) by a factor of 7 to 9 (7 — low protein level, 9 — high protein level) then multiply this by 4 to find your total caloric requirement. 3. Calculate your daily fats requirement. Multiply your bodyweight (Ibs) by somewhere between 0.25 (25%) and 0.40 (40%) then multiply by a factor of 9 to determine your total caloric requirement from fat. 4. Putting it together. Subtract your total protein requirement and calories from fat from total daily requirements to determine your daily carbohydrate intake in Kceal or Kilocalories. Finally, divide this figure by 4 to get your daily carbohydrate intake in grams. FAT - (PROTEIN + CALORIES) = KCAL ____ KCAL / 4=____ CARBS (GRAMS)FOR ACCELERATED FAT LOSS SHRED-UP CONTAINS A POWERFUL COMBINATION OF INGREDIENTS WHICH COVER THE NEEDS OF YOUR BODY WHILE YOU WORK TO REACH YOUR TOP-LEVEL OF FITNESS & FAT LOSS GOALS. GET THE ENERGY, FOCUS, AND APPETITE CONTROLYOU NEED. POWER YOURSELF THROUGH THE TOUGHEST TRAINING SESSIONS WHETHER YOU'RE JUST BEGINNING OR YOU'RE A REGULAR AT THE GYM. THIS IS THE PRE-WORKOUT TO ACHIEVE YOUR FITNESS GOALS! MAXIMIZE YOUR TRAINING BY FUELING WITH AMING-UP AND 5 GRAMS OF THE BEAAS (8:1:1 RATIO) AND COMPLETE PROFILE OF ALL THE EAAS. AND AN ELECTROLYTE MATRIX TO HELP YOU RE-HYDRATE AND REPLENISH SO YOU CAN TRAIN AT YOUR PEAK, EVERY TIMENUTRITION