I weigh 80kg and I want to GAIN weight.
Basically I’m looking to gain lean muscle on the lifting program inside the online studio.
To do this I need to eat a calorie surplus every day (eat more calories than my body needs to function).
Being responsible for the morning and evening school run plus teaching classes and coaching online fitness clients means the only viable option for me is to work out at home.
I’m cool with that if it can get me the results I want plus it means I get to spend more time at home with the family.
But I can’t just eat any food to reach my calorie surplus.
So after working through the nutrition plan options inside the online studio (5 minutes) I’ve calculated 2,300 and 2,500 calories daily.
That should be plenty enough food and drink to keep me feeling full whilst gaining lean muscle mass.
My nutrition plan
The nutrition plan is simple.
There is no calorie counting except at the beginning to work out a daily calorie target.
Instead foods are broken down into vegetables, fruit, protein, carbs, fats, seeds, oils and nut butters.
Below I tracked what I have been previously eating and made notes as to what I needed to tweak to get on on point with the new plan.
Basically I need to eat more fruit as snacks, uncooked olive oil, seeds and veggies which is easy enough.
Interestingly the plan asks to eat more vegetable portions than protein portions.
It’s based on eating the right amounts of these foods rather than counting calories.
This has to be the easiest way of ‘dieting’ I’ve come across.
By making sure I eat the right amount of these foods groups everyday and stick to exercise program I should gain lean muscle mass in the run up to Christmas.
Nutrition inside my online studio
All plans inside my online studio are as simple as this and if you want an even easier way to stick to the correct portions for each food group there is the option to purchase a cookbook.
The cookbook contains tips for preparing meals quickly and upgrading leftovers, so you can have delicious dishes even on your busiest days.
There are also vegan and vegetarian options to choose from.
If you’d like to up your game and get me to coach you through a program of weight loss using colour coded containers to keep you accountable then find out more here.
On the coaching program you’ll get:
- Over 30 videos set over 7 different modules
- A workbook
- A daily log book
- 7 colour coded containers
- A cookbook
- A cooking show
- 75 Healthy Lunch Ideas For Kids (Digital PDF)
- PLUS an additional bonus of daily workouts streamed via your mobile device or desktop
If you’d like to get started with changing your relationship with food then sign up here.
Let’s get to work
Wish me luck as I’ve already started the plan this week.
If you’d like to join me on eating right and exercising from home get in touch and I’ll keep you accountable to your goals as you become fitter and stronger.