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 supplement should I consume during my training?

• 1 scoop of BCAA’s
• Plus 20g of Dextrose
• or 20g of lollies

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)
• Vitamin C
• Vitamin D
• 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.