Define your goal. Make a plan. Follow through.

The first step when it comes to health and wellness is defining your goal. The four main categorizes of goals are Health & Longevity, Fat Loss, Strength Gain, and Endurance. Once you define your goal you can create a plan to cater to it. Below I have taken the four goal categories and discussed the in a way that you can create a plan and apply it to yourself individually.

Health & Longevity

  • Eat fresh, whole foods
  • Eat about 0.5 gram per pound of bodyweight.
  • Eat enough real food carbs and real food fats.
  • Eat to satiety. Stop before you’re full.
  • Be conscious of your activity level.

 Fat Loss

Training:

  • Strength training 3 days/week
  • HIIT 2 day/week
  • Low intensity cardio on rest days

What to eat on training days:

  • 40% Protein
  • 40% Carbs
  • 20% Fat

What to eat on rest days:

  • 40% Protein
  • 40% Fat
  • 20% Carbs

When to eat what:

  • Number of meals can be 5-6 small meals a day.
  • Each meal should contain protein.
  • Follow training sessions with a high carb/high protein meal and cardio/rest days with high fat/ high protein meals.

 Case 3: Strength Gain

Training:

  • Strength training 5 days/week
  • Low intensity cardio on other days

What to eat:

  • 40% Protein
  • 40% Carbs
  • 20% Fat

When to eat what:

  • Eat at least 6 meals per day to ensure adequate calories are consumed.
  • Each meal should contain a significant amount of protein and calories.

 Case 4: Endurance

Training:

  • 60+ min endurance training 3 days/week
  • 1 strength training session/week
  • 3 days of rest and flexibility work

What to eat on endurance training days:

  • 60% Carbs
  • 30% Protein
  • 10% Fat

What to eat on rest days:

  • 50% Carbs
  • 30% Protein
  • 20% Fat

When to eat what:

  • Eat at least 3 meals per day on endurance training days to ensure the body is fueled adequately.
  • Each endurance training day meal should contain starch and sugars.

 

For more information please feel free to contact me! For individual plans and programs please visit my services page!

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