Step 3: Get organised

So at this point you have your TDEE which is the number of calories sent to you in the email, minus 500 from there and that is your daily maximum calorie intake. Then from the video in step two you will have your protein target worked out from my fitness pal. You’ve filled your food planner in with what meals your going to have on what night and next to them is a calorie value and a total for the day. Now all you need is a food shop. I will do a short video on how to weigh your food before monday morning. Any questions get in touch.

Step 2 familiarise yourself with the Food Plan Framework and guidelines

Now you have your TDEE calculated, its time to look at our plan frame work.

In the document attached you will find the frame work for you to stay in this calorie deficit and hit your macronutrient requirements. Don’t worry too much about the macronutrients for now just familiarise yourself with the foods involved and the recipes. Below you will find links to the reading material which I recommend you download to your phone or computer. Please watch the video below on how I would like you to use myfitnesspal. You will have to click on full screen to view.

In the meal suggestions provided there is something for everyone from the adventurous chef to the not so adventurous. There are also some meal suggestions and ideas that I use regularly that are very time efficient. If you see something you fancy, id suggest putting that meal into the planner or on paper. Id stick to the same evening meal for a few weeks so you get some consistency and good habits. Also it makes shopping very easier knowing what your having each night of the week. Dont worry about the calories that will be explained in the video above. Also feel free to fill with your own meal preferences.


meal Planning (1)

my tips for preparing quick convenient meals

Recipe E-book

weekly food planner


Step 1: Your Energy Balance Calculator

When we use this Calculator I want you to bear in mind this when picking your activity level

  • sedentary (little or no exercise) less than 2000 steps a day
  • light activity (light exercise/sports 1 to 3 days per week) 2000-6000
  • moderate activity (moderate exercise/sports 3 to 5 days per week) 6000-8000
  • very active (hard exercise/sports 6 to 7 days per week) 8000-12000
  • extra active (very hard exercise/sports 6 to 7 days per week and physical job) 12000

Click on the link to find out your splits.

understandably not everyone fits into these categories perfectly so If you feel you are on the the cusp of one or two, id recommend scaling down instead of up as we don’t want you over eating for what your needs are.

This calculator will give you your macronutrient splits, Although these are a very good guideline I dont want you to overly worry about this. Try and aim for 30-40% of your daily calories to be filled with a good quality protein sources then the rest of the calories to be filled with good nutritious whole foods and really cant go wrong if your under your calories.