Welcome to the NKD Nutrition, here is the potential breakdown over your first 12 weeks
Start Date: 20.5.24
Goals: Drop Body Fat
Week 1-4: 3.9kg Achieved 4.9
Week 5-8: 3.8kg Achieved .1
Week 9-12: 3.7kg Achieved 2.2
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Week 13-16: 1.8kg - 3.6kg Achieved 1.1
Week 17-20: 1.7kg - 3.4kg Achieved 1.7
Week 21-24: 1.6kg - 3.2kg Achieved 1.6
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Week 25- 28: 1.7kg - Achieved -600g
Week 29-32: Maintain 86’s
Training: 3 per week optional
Steps: 12K Average per day
Nutrition
Please do NOT for the moment use any tracking apps to count calories. Please use only the Swaps document found under the Nutrition section. We want to build habits easily without you having to search for foods everyday.
Meal template
1600 Calories a day
Breakfast
Roughly 300 cals - choose from the breakfast choices
Lunch
Roughly 500 cals
1 x protein source from swaps document
At least 150g vegetables
1 x carbohydrate source from swaps document
Dinner
Roughly 500 cals
1 x protein source from swaps document
At least 150g vegetables
1 x carbohydrate source from swaps document
Snacks 300 cals
Include at least 20g protein within.
3 teas & black coffee
100 cals
3 litres water