Here is some general information on breaking your calories down into our macronutrients - protein / carbohydrates / fats. 1. Protein is highest priority for building and preserving lean tissue. Aim for 1.6-2.2g / kg body weight 2. Fats are another good fuel source and they are needed for hormone production and regulation. Aim for 0.6-1g / kg body weight Fats 3. Carbohydrates - primary source of fuel for muscles and brain. Can range from 2-10g / kg of body weight. Let’s put this into practice and see who can set their own intake and macro breakdown for a weight loss phase 👇👇 a big gold star ⭐️ for who does it first 🤩

1. Establish your goal 2. Go to calculator.net - Put in your details 3. Trial it for 2 weeks with body weight recordings each day, then reassess. The next video we’ll go through breaking the calories down into macros - protein / carbs / fats

The challenge may be over but we don’t stop here! This was 8 weeks of developing consistency with training and nutrition protocols for a desired outcome. Whether it’s weight loss, body composition improvements or muscle gaining, we don’t just stop when we hit a certain point. We reassess and make another plan for another 4 weeks, 8 weeks, 12 weeks etc. What are your goals? What are the questions you’re too scared to ask? Let’s collaborate 👊

Tomorrow someone will be winning $1000 cash 🤩 Remember, before & after scans and photos must be in by 6pm this evening to be in the running. If you’re keen to keep these results going DM the word “VIP” and I will send through pricing and options, and we can chat about what direction you want to head in moving forward 👌 Have a great day 🙌🙌

Happy Sunday everyone! Please read this for your end of challenge info and instructions 👇👇 1. End of challenge scans & photos are to be done and sent through to me by end of day Friday 6pm (this should give everyone enough time) if you don’t do this, you won’t have a chance of winning 💵 2. Photos - front, back and side shots please 3. Winner will be announced lunch time Saturday 🎉 4. Comment your name if you’re keen for an end of challenge group training - thinking either run club with the Stadium crew or group sesh in the performance club 💪 Again, you guys have all done amazing and I’m super proud of all of your efforts 🙌🙌 If you have any questions or issues, please message me directly through instagram or fb. Have a great day!