I recommend that you follow your nutritional values as well as you can. The more diligent you are, the easier it is to change things over and over again according to your success.
The main thing is that you learn for yourself in terms of nutrition and I will help you with that.
Energy balance is number 1 – you need to get carbs, protein and fat. It is important to eat regularly so you have good energy during the day 🙂 We find an energy balance over time together.
Calories number 2 – try to meet your calories every day. It’s okay not to be exact but the more accurate you are the easier it is for me to assist you.
Nutritional value (macronutrients) number 3 and into this are micronutrients (vitamins / minerals and trace elements) – try your best to find your nutritional value. It is essential that you get all the energy and vitamins.
We use the Myfitness Pal app to learn about nutrition and monitor nutritional values and calories. You can definitely start by downloading that app and tinkering with it. Inside the article you can see a video about Myfitness Pal – you should definitely watch it if you have not used that app before.
When you start using the app you may find it a bit complicated and time consuming, but over time you will learn this and I promise you that this is not a big deal at all! It is very important to learn in the app because it will teach you a lot about the food you choose to eat.
Always try to meet protein, preferably carbohydrates and finally fats. Then you can track your fiber inside Nutrients.
Note that you do not have to pay for MyFitnessPal any more than you would like, free access is sufficient.
Pay attention! Not all of the world’s vitamins are essential, but I recommend the following. I recommend that you establish a routine when you take your vitamins so that they are not forgotten. Personally, I take everything in the morning and vitamin c and magnesium with water before bed. But there is no one right in this, you will find out what suits you best 🙂
|
Supplements |
Dose overall |
Time of day (you can take them all at ones if you prefer doing that). |
| C vitamin | 3gr | 1g Am, 1 Pre og 1 PM |
| Fish oil | 9gr | AM,PM,Pre |
| D vitamin | 2-5000IU daily | Hvenær sem er |
| Multi vitamin | Daily dose | AM |
| Magnesium | 600mg | PM |
| Creatine | 5g | AM |
If you have indigestion, please let me know. There are various supplements that can help. We need to keep trying there.
I always recommend eating every 2-5 hours, it’s so bad to get hungry. You actually control when you eat and how much at a time as long as it fits into the nutritional value and calories you are given. There is nothing better than to know what you eat, for example. just four meals a day – you have to find what suits you best in line with how your day is.
On the days you lift, I want you to eat 25-35% of the carbs before exercise and 25% of the carbs after exercise. Then you eat 15-20% of carbohydrates in the morning. Then eat the rest during the day. Here is an example of how you could break down the day if you are exercising at night.
Try to distribute your protein evenly throughout the day every 2-4 hours.
Then try to spread the amount of fat evenly throughout the day and try to be careful not to eat a lot of fat before and after exercise, preferably below 10g, it would be best if you did not eat any fat before and after exercise. The reason for this is that we get our blood sugar up so that the body’s insulin is as high as possible, so we maximize your results and you use the carbohydrates as an energy source (this is not urgently needed but helps).
It matters very little what you eat just as long as you eat the Protein / Carbohydrate / Fat / Fiber we are aiming for. However, it is important to try to meet as close to each number as you can. However, not so that you always meet the exact number of daily, but always try to aim that you are never more than 5 grams from the number, below or above the amount you should eat in Carbohydrates / Protein / Fat. The goal should always be to keep the average over the week.
You will receive a message from us when you have to submit measurements – it is important that you try to be as conscientious as you can when submitting measurements.
There are two ways to measure their weight when submitting measurements. You can decide whether you weigh yourself daily, always at the same time of day (preferably in the morning) and submit measurements weekly with an average of your weight. Or you weigh yourself once a week, always the same day and at the same time (preferably in the morning). Stick to either, so we’re always aiming for the same thing – that’s the best way to go.
Measurements in cm are only necessary of the thighs and abdomen below and above the bellybutton. All measurements are not necessary except every 4-6 weeks. You can always return all measurements when I ask for them, but there is a choice 🙂
I would like to receive photos whenever you submit measurements, I like working with the photos – they really help to see how you are doing. If you don´t send them the measurements will not come through.
I will try my best to help you achieve all your goals, but at the end of the day, the results you achieve will come from you. I will always be there to answer you and assist you through the coaching. If there is something unclear or if there is something you would like to ask about then feel free to email me in the chat. I will always reply to you as soon as I possibly can.
I hope you put in all the effort, become diligent and conscientious. Remember, you can do anything you want.