For anyone curious about my diet / meal plan during my transformation #repost from @_visfit 👇🏻👇🏻👇🏻
-----------------------------------An overview of Nicole’s training & diet plan, as provided by @cmentzing below!
🎯Goal: Lose 1 - 1.5% of body fat per week and gain lean muscle tissue.
🍇Diet: Nicole’s diet consisted of high protein, moderate fat and low carbs. She was given a meal plan structure which set gross protein, fat and fruit weights. Vegetables were set to provide minimum of 40gr of fibre per day.
📚Meal plan: 4 meals a day.
📍100gr Gross Protein weight uncooked per meal (1x Fatty protein, 3x Lean protein).
📍15gr Healthy fats per meal (she chose her fat sources..avocado, nuts, olive oil, olives etc).
📍200-250gr of vegetables per meal of her own choosing, making sure we varied them.
She also fresh cooked all her meals and learned how to include whole foods, fruits, a mix of fatty and lean protein sources and healthy fats which she likes, encouraging adherence and developing nutritional awareness in order to structure her nutrition post transformation.
👣Steps/Cardio: Approximately 15,000 - 18,000 as a weekly average and in the last 6 weeks of her transformation she also performed 1 LISS and one HIIT cardio session a week and we progressed this over the final weeks.
💪Training: 3 x full body sessions a week, GBC style and one metabolic workout on her own, also full body, always directed towards her body composition goals. On average 4 x 8-15, and we changed the program every 4 weeks to ensure progression and to increase exercise complexity/variety when possible.
💊Supplements: We kept it simple:, Multivitamin, Krill Oil, Probiotics, Vitamin D3, Protein powder, Psyllium Husk, 5HTP.