LDN Muscle Guide Bikini Plan: Macros and Food: Calories 1723 Fat 49g Protein 122g Carbs 201g Fibre 32g (recommended) On rest, or cardio only days we suggest reducing your total carbohydrate m acros by 10%.
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Wholegrain foods Fruit and vegatables- make into a shake if you dont like !ultivitamins like "itamin #, $ron Foods that will make u your macros are whey protein oats !or carbs and almonds !or !at" #weet potateo $shca%es &hey protein sha%e 'ero noodles (low calorie !rom mscle !oods)
Supplements to look at: • • • • • •
&uest 'ars Whey (rotein #reatine )e*trose $nstant oats- high carb low fat +ook at musclefoods, genetic or myrotien websites
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Workout between - times a week (erform at least weight based workouts a week these are marked with a / #hoose additional weight workouts each week based on the body art you want to develo most. #hoose the cardio that suits you best (erform abata abata or iit training on days you are rushed for time or cant get to the gym. 2ive yourself O34 F5++ 647 )89 )89 a week. ry ry to increase the the weight you use for each e*ercise e*ercise by .:-:kg each training cycle otherwise your body will get used to it. 9ou 9ou should be doing about -; -; cardio sessions a week however dance dance classes can be counted or other forms of cardio e*ercise, however you need to make sure you do one true iit session a week 9ou 9ou should aim to increase increase the length of your $$ sessions by 1 interval and +$77 sessions by - minutes every ;- weeks. week s. !ake sure your form of lifting weights is rioritised over the amount you are lifting, kee ushing yourself to failure to see rogress
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8dd sauces like ketchu or mayonnaise into your macros )o not ski the taer week $f you have to sto mid week in the training session reeat back from the beginning the ne*t week coming. $f you are ill or have to miss a week, start back with a taer week then c intake and certain mi*ers used alongside sirits. hat being said, getting lastered twice a week will de>nitely negatively imact uon your training, recovery and imair your otential to burn body fat and build new muscle. !oderation is imortant? 'uild >@@y drinks in your macros and try to limit to one a day ake (rogress sel>es every weeks and take note of your weight ever 1- weeks in the morning, naked. wo tyes of eating
Flexible Eating- incororating naughty snacks into your macros. 8 diet that you dont enller foods- whey rotein AroteinBDinstant oats AcarbsBDalmonds AfatsB. 8lthough in this case we would advise consuming a >bre sulement Acontaining :-10g of >bre to slow the digestion of high amounts of sugarB and owdered greens Ato increase the amount of micronutrientsB alongside such a meal.
Remember; when your goal is to lose body fat there will be meals that are low in carbohydrate limiting your choice of foods- this cannot be avoided- but allow for enjoyment in the meals where your macros are higher and encourage creativity. 4ating your fruit and veg, lower 2$ carb sources and avoiding large amounts of rocessed foods will leave you feeling healthier and more energetic- but building in foods you would tyically avoid while attemting to lose body fat, $3 !O)468$O3, will reserve your sanity and increase your chances of success. $f you struggle with moderation and ortion control, it may be best to start with a Cclean eating style diet and steadily build in small amounts of foods that you like Abut are less likely to binge onB and once you have achieved this, attemt to build in those Chigher risk foods that you are more likely to binge on.
lean Eating- eating only good foods like greens. #utting out rocessed foods and oting for less re>ned carbohydrate sources can be helful for those who feel that they need a Cfresh start or Creset. $t can be a great e*ercise to hel you build in healthier foods and
diversify your meal choices, forcing you to seek alternatives to commonlace items such as bread, asta and cereal. enceforth eEuiing you with the ability to aroach your diet from a healthier ersective, should you choose to move towards a more e*ible diet.
!eat meals can undo days or weeks of rogress so have cheat snacks not cheat meals, you should never go over the to. !aintaining a ;00 calorie de>cit for days of the week A1G00 calorie de>cit totalB and then binging eating 000 calories in one Ccheat meal Aon to of your other meals that dayB undoes a substantial ortion of your weeks hard work.
We advise reducing your total daily calorieDmacro intake every weeks, as below, starting at week 10. 'y doing this, you should be in your best shae come the end of week 1G?
"educe e#er$ % &eeks otal (%cal) 4 Protein (g) 0 Fats (g) 1 Carbs (g) * While following the 'ikini 2uide "; you should base your eating times around your weights or metabolic circuit workout, not your cardio session. On cardio only days you should follow the rest day macro slit, >tting your cardio at a suitable time between meals. 8im to eat a full meal within an hour of comleting your cardio.
alculating $our meal macros !eal macros are given in ercentages. o calculate what this ercentage eEuates to in grams, simlyH )aily macro total AgB, divide by 100, times by the ercentage I meal macro AgB J 8im to eat around every ;.:-.: hours J 4at your re-workout meal K0-10 minutes before lifting J 4at your ost-workout meal ;0-0 minutes after lifting
'( $ou miss a meal or it)s dela$ed* 7imly eat at the ne*t available oortunity, or if you end u missing a meal, slit the meals macros evenly between your remaining meals. '( $ou don)t !a#e time to make a proper meal* We advise making a meal relacement shake from whey rotein, instant oats and nut butters eEuivalent to your macros, if you cannot eat a Croer meal for whatever reason.
'( ')m !ungr$+ can ' snack bet&een meals* We refer to stick with : sEuare meals a dayL thirst can often be erceived as hunger, so have a tall glass of cold water, wait 10 minutes and see if it subsides. $f there is still no change and you need to snack, we tend to stick with high volume, low calorie food Asuch as ocorn, vegetables or artleys
,egetables: +eafy vegetables are the lowest in carbs Ae.g. lettuce, kale - less than :g of carbs er
100gB, then stemDower vegetables Ae.g. broccoli, mushrooms, asaragus - :-1:g of carbs er 100gB while root vegetables Ae.g. arsnis, sEuash 1:-:g of carbs er 100gB are the highest. 8s a rule of thumb- vegetables should cover around a third of your late at a meal Aaro*imately 100gB, but you can have more or less- but be sure to account for these in your meal macros.
eek a - ,olume emoH 1H1H1 6est between setsH K0-1G0 seconds 7uggested weightH G0-K0% of your 1 re ma* Afor said e*erciseB he focus this week is on moving heavy weights, but with roer form?
eek B - !$pertrop!$ emoH H1H 6est between setsH 0-K0 seconds 7uggested weightH :-G0% of your 1 re ma* Afor said e*erciseB he focus this week is on owerfully moving the weight and strong muscle contractions at the to of each reetition.
eek - Strengt! emoH 1H0H1 6est between setsH :-N: seconds 7uggested weightH :0-:% of your 1 re ma* Afor said e*erciseB he focus this week is on a higher total volume of work and ushing through the ain from accumulation of lactic acid in your muscles.
eek D . /aper emoH 1H1H 6est between setsH 0-K0 seconds 7uggested weightH :0-N0% of your 1 re ma* Afor said e*erciseB he focus this week is on a reduced volume of work, avoiding going to failure, while working on imroving your form.
Metabolic ircuits: !etabolic circuit !etabolic circuits should be erformed on a non-weight training day? #omlete 10, 1: or 0 res of each e*ercise, Ause ;0-:0% of your 1 re ma* on weighted e*ercisesB with a 10 second transition between e*ercises. #omlete - rounds, with a ;0 second rest between rounds. ime yourself and try to get faster each week, but never sacri>ce form for seed? 8lternatively increase the amount of re erformed.
/"0'N'NG PL0N: 7522474) WO6O5 4"469)89- week a,b,c or d : WO6O57 8 W44- days with added cardio Aone should be a weekendB #86)$O $!47 8 W44- that being, hiit, liss or tabata 647 )89 ($348((+4 )89- included as 1 cardio
