The nutrition tab gives 3 options:

  1. Lose Fat (drop 2-3 lbs of fat per week, build lean muscle)
  2. Maintain (stay the same weight factoring in your workout plan)
  3. Gain Weight (build muscle and gain more mass)

Calories are calculated from your age, weight, height, gender and they take into consideration the workouts in your workout queue Please make sure you've entered your details correctly in your settings under Settings > Account & Preferences

If you have enabled Apple Health (under preferences) and have electronic scales setup we will automatically update your current weight as you make progress and adapt your calories accordingly. 

If you do not have electronic scales synced to Apple Health app please make sure you keep your current weight up-to-date by going to Settings > Account & Preferences > Weight & Height

Don’t UNDER EAT!

Your body NEEDS a certain amount of nutrients in order to function. Please don't eat crazy low calories diets to lose fat. It will not work longer term. 

If your body it isn’t getting the nutrients it needs, its processes will start to shut down. Meaning uptake of protein, repairing of tissue cannot occur and you risk gaining fat and slowing down your metabolism!

Tracking what you eat is the key to success

MyFitnessPal is a great app for tracking your food. 

You scan or search for foods that you eat and keep track of your overall intake. There’s endless information online about what foods are good for you, so we’ll not cover that here. What’s important right now is monitoring the grams of protein, fats and carbs you eat and maintaining the right amount of calories for your goal. 

Change won’t happen overnight, give yourself enough time to see the results.

If tracking food isn't fun for you then please at least track two weeks of your diet. You'll be able to eyeball your portion sizes pretty close with experience of tracking and will learn a lot about your eating habits. Just like a solid training plan though, you’ll get better results putting the work in! 

A meal plan is the best option for most people

We recommend MealPrepPro app to save you all of the work involved in creating the perfect nutrition plan. The fastest way to get setup in minutes is to tap the Get Meal Plan button on the nutrition tab to help you get setup. 

Supplements

Supplements are not necessary, they are meant to aid a healthy diet, think of them like an add on. 

We’d rather you got the food better and didn’t use any supplements as opposed to just relying on shakes, powders and tablets! 

However here are our recommended supplements that some people may find worth buying.

  • Fish Oils (Omega 3)
  • BCAAs
  • Good quality Multivitamin 
  • Digestive Enzymes

WE HIGHLY recommend you invest in good quality brands not only for your physique but also to improve your overall health (especially gut health) as well.

What are macros?

There are three kinds of macronutrients (aka "macros"):

Protein

  • Chicken
  • Turkey
  • Eggs
  • Beef
  • Tuna Fish
  • Bacon
  • Beans
  • Nuts and seeds.

Whey Protein Shakes (used for supplementation only).

Carbohydrates

  • Quinoa
  • Bran Flakes
  • Pearl Barley
  • Non-Starchy Vegetables; 
  • Carrots
  • Parsnips
  • Turnips
  • Celery
  • Celery root
  • Brussels sprouts 
  • Cauliflower
  • Green Beans
  • Broccoli
  • Sweet Potato 
  • Rice

Fats

  • Avocado
  • Olive Oil
  • Salmon
  • Trout
  • Mackerel
  • Nuts
  • Chia Seeds 
  • Coconut/Coconut Oil 
  • Certain Salad Dressings 
  • Cheese 
  • Bacon 
  • Red meats 

Related articles: 

Beginners guide to meal prep
What to eat for breakfast
Should I be taking protein powder?

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