Food Plan

The diet plan is designed according to the principles of the flexible diet and is customized for each individual client, taking into account the following factors:

• Personal Goal: Muscle Mass Gain/Fat Loss
• Basal Metabolism Rate (BMR)
• Daily Macro and Micronutrient Requirements
• Daily activity level and lifestyle
• Weekly frequency and style of training
• Timing and duration of strength training
• Type of cardio performed (LISS/HITT)
• Timing and duration of cardio workouts
• Personal culinary preferences
• Need to incorporate Refeed/HighCarb days (depending on the person and evolution)
• The need for carbohydrate cycling (depending on the person and evolution)

The eating plan includes a structure of daily menus, made over 7 days, sufficient to be followed for a long time according to personal goals:

• For fat loss/definition periods: 12-16 weeks of daily caloric deficit
• For muscle mass period: 6-8 months of daily caloric surplus

In order to ensure flexibility, the 7 calculated days should not be followed consecutively, but you will choose which of the menus you will eat in a day. A week’s diet can look like this: Monday-Menu 2, Tuesday-Menu 4, Wednesday-Menu 4, Thursday-Menu 1, Friday-Menu 1, Saturday-Menu 6, Sunday-Menu 7.

Each of the days includes balanced meals, in order to be on target with the necessary macronutrients (Protein, Carbohydrates, Fat), as well as to ensure the necessary ratio of micronutrients (Vitamins + Minerals).

Food and macronutrients are calculated by grammage, meals are structured according to each person’s meal times and according to the workouts performed.

In order to make the Nutrition Plan as accurate and correct as possible, and to ensure optimal progress, you will need access to the following:

• Body singing
• Kitchen canteen
• Tailor’s tape measure (for different measurements)
• Complete the questionnaire provided as accurately as possible
• Provide pictures so that the percentage of body fat can be visually estimated.
• Consecventa: Follow the Eating Plan as well as the General Instructions strictly to optimize results.
• Patience: we live in a society where everything is supposed to be achieved instantly, but you should be aware that no matter how good a program/diet is, it takes a certain amount of time to really achieve the desired results.