Here is what you need to know about nutrition when it comes to building muscle, strength, fitness and fat burn.

Consume enough proteins, carbohydrates, fats, water, fruits and vegetables to give your body the nutrients it needs to function at its best.

Protein Requirement:

– 1.8g – 2.5g per kg of body weight. 

This will help bodily repair which includes the process of building muscle, strength and fitness which will help with burning fat. It will also help satiety, your hair, skin, eyes, sleep and your immune system. 

With protein you will also need to consume high quality carbohydrates, fats, water, fruits and vegetables which will help maximise your performance.

Check your body fat levels with: http://www.shapesense.com/fitness-exercise/calculators/body-adiposity-index-calculator.aspx

For Muscle, Strength and Fitness Gain:

1. A full body weight lifting programme (a minimum of 2 hours per week) with running, walking and other activity sessions.
2. Increase carbohydrates and fats in your diet if your goal is to gain muscle and complete daily morning weigh ins. After 14 days of daily morning weigh ins if your weight stays the same then look to increase your calorie intake from starchy carbohydrates and fats. Consume more rice, potatoes, dairy, fruit and vegetables and maintain the daily protein requirement (see above). Consume enough high quality calories with protein, carbohydrates, fats, water, fruit and vegetables to fuel performance.

For Weight Maintenance and Strength and Fitness Gain:

1. A full body weight lifting programme (a minimum of 2 hours per week) with running, walking and other activity sessions.
2. Consume a high quality balanced diet including the daily protein requirement (see above). Consume enough high quality calories with protein, carbohydrates, fats, water, fruit and vegetables to fuel performance.

For Fat Burn, Strength and Fitness Gain:

1. A full body weight lifting programme (a minimum of 2 hours per week) with running, walking and other activity sessions.
2. Daily morning weigh ins. After 14 days of daily morning weigh ins if your weight stays the same then look to reduce your calorie intake from starchy carbohydrates and fats. Consume more fruit and vegetables and maintain the daily protein requirement (see above). Consume enough high quality calories with protein, carbohydrates, fats, water, fruit and vegetables to fuel performance.