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Is my food weighed cooked or raw?
All food sources are to be weighed out raw weight without exception. this a more accurate form of weighing foods as each food source will change in weight depending on how it is cooked For example. 200g of grilled chicken will weight different to 200g of oven baked chicken.
If you are meal prepping multiple meals – the same methodology applies. Weigh out your number of portions in RAW weight format – then re-weigh the total amount cooked weight and divide by the number of portions.
Example: Preparing 5 meals of 200g raw weight chicken
Weigh out 1000g of raw chicken and cook
Then Weigh out the total amount of chicken cooked And divide that by 5
SIMPLE!
Are meal timings important?
Training Day Diet: On training days the pre / intra / post workout meals are ALWAYS to remain in this format to take advantage of nutrient timing around the workout window. As you will notice these meals are compiled typically of carbohydrate dense food sources in order to take advantage of the insulinemic response from carbohydrates.
I am happy for the other meals to be eaten in the order which best suits you – however I have placed these in what I consider most effective.
Non Training Day: On rest days, I am happy for the other meals to be eaten in the order which best suits you – however I have placed these in what I consider most effective.
When do I check in?
Check ins are to be completed on the day stated within your starter pack. Generally speaking – if check ins are submitted prior to 9am you will have a same day response. I do suggest to always allow 24 hours for a response dependant on my avaiblity across the day. Sometimes I will ask for further check ins but these days will be stated to you.
What happens if I miss a check in?
If a check in is missed and we know it will be, please prompt me and I will offer an alternative check in day
Am I allowed off plan meals?
Yes!! I am a big advocate of life and having balance when looking to achieve your goals! Depending on where you’re at in your programme and your goal at hand then off plan meals may become more or less frequent.
Even in a competition prep off plan meals are still incorporated BUT could be taken away.
Where do I place my cardio?
Cardio is to be placed as stated on your training plan.
Typically I always advise cardio to be completed fasted (where possible with your schedule) – this is to take advantage of low fasted blood sugar and your body’s preference to burn fat as its primary source of energy. BUT again everyone is different and your life and lifestyle will be taken into consideration.
