You are what

you eat Key Factors:

Welcome to your plan. This will take the best part of 2 years to complete
Organic
and return you to normal health. There will be incorporated days where
Buy as much organic food as possible. The butcher may
you can relax on food and alcohol, these days are to be celebrated and
be preferable for somethings however, you can’t track
only if you really need them. Save them for key occasions or when you
the exact nutrition. I’d prefer M&S or Waitrose over this.
know eating strictly is going to be very difficult.

Fresh
INTRODUCTION

These days are also not going to be a free-for-all. Calories will always still
Less than 10% of your food should come from a
be strict and tracked .
packet or be processed. Do not enter the middle of
a supermarket.
There will be guidance on specific food groups. Good food, and the bad
as well as optimal timing too have specific food groups.
Exercise
We will be improving motability and strength
The key aim of this is to improve health and body composition. Fat loss of
throughout this programme. Ensuring you get stronger
course is a target, but health is more important. For this reason, dairy, red
and can complete normal daily activities with ease.
meat, and processed food consumption will often be replaced with fish,
nuts, and higher vegetables.
 Health
Overall weight is a big issue. Your
current BMI is 38.8 – Morbidly obese

Age 63
Diet

233lbs An overreliance on dairy and heavy reliance

Weight
on processed foods and unhealthy fats.

Height 5’5”

Exercise
Job Low
Activity
Daily exercise is low. Due to a job sat by a desk.
THE FACTS

Sleep
Good 8-9 hours of sleep per night.
 Weight: BMI:
Current Target Current Target

233lbs 180lbs 38.8 30.0

BMR (Basal metabolic Rate): TDEE (Total daily energy expenditure):

1619 Calories 1943 Calories
THE RESULTS

DTT (Days to target):

477 Days
 The Plan (Active Days):

Days Nutritional Breakdown

MON TUE WED THU FRI SAT SUN

Carbs
Exercise Fat 20%
35%
30-45 Min walk / 45 Min
None
Workout (Alternating)

Protein
Calories 45%

1750 kCal
DIET

Carbs Protein Fat

C – 87g P – 197g F – 68g

 The Plan (Inactive Days):

Days Nutritional Breakdown

MON TUE WED THU FRI SAT SUN

Carbs
Exercise 5%
Protein
25%
None

Fat
70%
Calories

1425 kCal
DIET

Carbs Protein Fat

C – 18g P – 89g F – 111g

 Food

CARBS PROTEIN FATS

• Kale • Leeks (reduced) • Beef x2 • Avocado Oil
• Asparagus • Onions (reduced) • Chicken • Coconut Oil
• Spring Greens • Courgette • Turkey • Nuts (all)
• Cabbage • Carrots • Fish • Extra Virgin Olive Oil
• Asparagus • Rice • Tuna x2 • MCT Oil
• Green Beans • Porridge/Oats • Duck x2 • Avocado
• Spinach • Tomato (reduced) • Eggs • All-Natural Nut Butter
• Sweet Potato • Avocado
• Butternut • Broccoli
Squash • Mushrooms
• Radish • Berries (no straw/rasp)
Size Guide:

CARBS 20g 30g 40g 50g

Oats 1/3cup dry ½ cup dry ¾ cup dry 1 cup dry

Sweet Potato ½ cup cooked 3/4 cup cooked 1 cup cooked 1 1/4 cup cooked

Brown Rice ½ cup cooked ¾ cup cooked 1 cup cooked 1 ¼ cup cooked

PROTEIN 18g 22g 28 30g 35g 40g 50g

Chicken Breast 63g 77g 98g 105g 119g 140g 175g

Steak 56g 70g 84g 91g 112g 126g 154g

Egg whites ¾ cup raw 7/8 cup raw 1 cup raw 1 1/8 cup raw 1 1/3 cup raw 1 ½ cups raw 2 cups raw

FAT 5g 8g 10g 15g

Peanut Butter 1 tsp 1 ½ tsp 2 tsp 3 tsp

Oil 1 tsp 1 ½ tsp 2 tsp 3 tsp

Nuts 10 almonds 16 almonds 20 almonds 30 almonds

 Food Tracking Workouts Stretching
RESOURCES

Track every single meal Tonnes of @home workouts Stretch or do Yoga each day
and every gram of to do. Pick one stick to it, because its good for you.
food in here move onto the next Loads on the App store