How many carbohydrates should I have before training?
You should typically consume 20-40g of carbohydrates prior to your training session.
How much protein should I consume before training?
You should consume 20 to 30g of protein prior to your training session.
What supplements should I have before training?
Your favourite Pre-Workout
or a Coffee
Plus 5g of creatine
& 5g ofBeta Alanine
What supplement should I consume during my training?
1 scoop of BCAA’s
Plus 20g of Dextrose
or 20g of lollies
What should I consume after my training?
Either a protein shake 30mins after your training
OR a normal meal
Either is fine with me : )
If you are on a meal plan and don’t have the post shake there, please take 5g of protein off each meal that day so your macros are the same.
What if I am on a meal plan?
If you are on a meal plan and don’t have A post protein shake, take 5g of protein off each meal that day so your macros stay the same.
Should I weigh all of my food?
Yes! Always use kitchen scales to weigh your food and be within 5g of your allocated macros.
When should I eat? How far apart should my meals be?
Each meal should be approx 3-5 hours apart, no earlier or later than this time frame.
What vitamins should I take?
Take any multivitamin
Vitamin B (Berocca)
Zinc and Iron will also be helpful
Should I be doing cardio? If so when?
Always do cardio post training unless you have a day off.
Fasted cardio is NEVER recommended as it can break muscle mass down.
Fasted cardio has no better results in regards to fat loss.
Please always be open and honest with me. It allows for a much healthier relationship. Thank you for choosing Body by Leon as your experienced coach and together we will achieve the best possible results!
Food tracking Apps
Download popular food tracking Apps for your Apple or Android device.