Welcome to the NKD Nutrition, here is the potential breakdown over your first 12 weeks
Start Date: 6.8.25
Goals: Drop Body Fat
Week 1-4: 1.5-3kg
Week 5-8: 1.4-2.9kg
Week 9-12: 1.3-2.8kg
Training: Continue with personal plan
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
1800 Calories a day
Breakfast
Roughly 500 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 litres water