Welcome to the NKD Nutrition, here is the potential breakdown over your first 12 weeks
Start Date: 2.2.26
Goals: Lean and Build
Week 1-4: 1.1kg
Week 5-8: 1.1kg
Week 9-12: 1.1kg
Training: 5 per week optional
Steps: 8K 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
1800 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 carbohydrate source from swaps document
Dinner
Roughly 600 cals
1 x protein source from swaps document
At least 150g vegetables
1.5 x carbohydrate source from swaps document
Snacks 300 cals
Include at least 20g protein within.
2 tea / coffee with semi skimmed milk
100 cals
3 litres water
Supplements recommended:
Creatine Monohydrate - daily 2-5g
Protein powder - whey or plant bases - used to help top up protein amount
Magnesium Glycinate 200-400mg daily (evening)
Vitamin B6 1.3-2mg daily
Optional:
Omega 3 1-2g EPA + DHA daily
Vitamin D3 1000-2000 IU daily