Adequate Protein based on your lean body mass (not your body weight).
We recommend about 20 grams of protein at a meal. 3oz = is 20 grams. That is your palm to hand size. Can't get to a meal? A protein shake that is whey-based, is ideal.
Example: 20 grams x 5 meals is 100 grams for the day to match your lean body mass. Or 25 grams x 4 meals to target your 100 pounds of lean body mass.
Favorable Complex Carbohydrates to help fuel your workouts and provide quality nutrients.
We recommend 30 to 40 grams at 2 specific meals of the day.
- Before a workout if you can. If not, place the favorable complex carb at a meal that works for you.
- The 2nd complex carb should be eaten after a workout.
Your complex carb intake will average below 100 grams a day. These are the right carbs, at the right times in the right portion amount.
Please refer to the nutrition guide and videos to fully understand the concepts and strategies and use the nutrition templates as a reference to help you. Any questions? firstname.lastname@example.org or post them in the 6-week support group.