ON 8 week challenge eating guidelines

Training Program

Before we dive into the details of nutrition guide for the 8 week challenge, a brief understanding of macronutrients is beneficial for long term success. Without jumping into too much details here’s an overview.

Macronutrients 101:

Protein is comprised of amino acids (essential and non-essential) and these amino acids are responsible for growth, repair and recovery.
Calories: 4 kcal per 1 g of protein.

Carbs upon digestion are stored in our body as muscle glycogen. Muscle glycogen is highly beneficial as it fuels moderate to high intensity activities and the strategic consumption of carbs can improve your performance in the gym.
Calories: 4 kcal per 1 g of carb.

3 different types of fat:

1. Monosaturated Fats (MUFA) & Polysaturated Fats (PUFA): Research shown that MUFA can help improve blood cholesterol levels and decrease the risk of heart diseases and may decrease risk of type 2 diabetes. Sources: Olive Oil, Canola Oil, Nuts, Avocados.
2. Omega 3 Fatty Acids: Extremely beneficial for health. Helps in cardiovascular function, reduction of inflammation, reduction of muscle protein breakdown, protects and maintain nervous system function. Sources: Fatty Fish, Seafood, certain plant seeds (chia, & flax)
3. Saturated Fats: Deemed the boogie man for Cardio Vascular disease in the 1950’s but as of recent, studies have found no link between CVD and saturated fats in moderate amounts.

Sources: Red Meat, Butter, Dairy, Eggs
Calories: 9 kcal per 1 g of fat.

Nutritional guidelines

The reason why calorie intake is displayed is simply to state that the most important thing when it comes to gaining or losing weight is calorie balance. To put it simply, to gain weight, you consume more than you burn and to lose weight, burn more than you consume. To put it simply, what you eat doesn’t really matter until you know how much to eat.

1) Calorie guidelines: Provide exact calories and macronutrient numbers. Suitable for those who would prefer to track calories/macros and is familiar doing so.
2) Eyeballing guidelines: Based of the calorie guide, this method uses an eyeballing portion sizes with either your palms, fist or thumbs. Not as accurate as calorie tracking method but is still as useful. Suitable for all especially those who find calorie tracking troublesome. How to use the eyeballing guide:
1) Pick the training program you will undertake ( muscle gain, fat loss or the female specific program)
2) Identify the bodyweight range you fall into.
3) Follow the amount of serving intake corresponding to bodyweight range.
4) Adjust accordingly if you fall under the low range or the high range.

Portion sizes/measurement:
Protein; Use an open palm to measure single serving
Carbs: Use a close fist to measure a single serving
Fat: Use a thumb/fingertip to measure single serving.
You can find an illustration below (picture by fitfluential):


Because the values given here is a based off a calculated estimate, there will be times when you might not be seeing the weight loss/gain you want. If you’ve already ensure that you are training hard and recovering well, here’s how you can troubleshoot the guidelines:

The closer you can stick to following the nutrition guidelines, the better results you will get. With that being said, we wish you all the best and hope you achieve the best results during this 8 weeks challenge!


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