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Step 1 – Calculate Your Nutrition Targets
[/fusion_text][fusion_text]Everyone is different – you know this (pretty obvious, right?).
However, most off-the-shelf “training plans” simply lump you into a category and give you “cookie-cutter” nutrition targets (because it’s easy). These may work for a select few people (those that make it to the Instagram “hall-of-fame”) but they’ll be totally wrong for 90% of people and they’ll see very poor results. Maybe you’ve experienced that yourself?
So if you want to guarantee you get head-turning results, you’re gonna need PERSONALISED nutrition targets.
In this free action plan you’ve been given access to our basic nutrition calculator. This will help you generate some targets for yourself, although bear in mind that if you join TeamTEG, we’ll calculate bespoke nutrition targets for you based of a full body analysis — these are the creme-de-la-creme and are another step on from what you’ll get from this calculator.
So now you understand WHY you need personalised nutrition targets, it’s time to get some of your own.
But before you can do that, there’s a couple of things you need to work out:
1. Your Body Fat Percentage
The best method for most people is to use the diagrams below to estimate your body fat percentage – do the best you can and be realistic.
Avoid using scales that tell you your body fat percentage – these can be wildly inaccurate and estimating by looking is almost always better!
2. Your Body Type
This section will take you through working out your body type. We are all naturally different and have our individual strengths and weaknesses.
The key thing is that whatever your body type, you can see amazing results with the right nutrition plan! Read on for full body type descriptions.
- Thin with slender limbs
- Delicate bone structure
- Hard gainer, naturally skinny
- Narrow waist and small shoulders
- Fast metabolism
- Requires high calories and carbs
- Naturally muscular and athletic
- Strong, hard body
- Gains muscle easily
- Broad shoulders and square shaped body
- Gains fat more easily than ectomorph
- Can easily gain or lose weight
- Requires moderate calories and carbs
- Naturally strong with large joints
- Soft, muscles less well defined
- Thick, stocky bone structure
- Gains muscle easily but also gains fat easily
- Round physique
- Slow metabolism
- Requires fewer calories and carbs
It’s possible that you could be a combination of two body types. For example, you may be somewhere in between a mesomorph and an ectomorph, or somewhere in between a mesomorph and an endomorph.
These combinations can be selected in the nutrition calculator below, so just note down the combination that you think you are.
No matter what your body type is, you can shape a strong, toned and lean physique if your plan is tailored to suit your own requirements.
3. Your Activity Level
Your activity level is based on what you do outside of the gym. The calories burned during your workouts will be accounted for so you don’t need to worry about calculating those yourself.
Sedentary: Sitting or lying down all day with little to no movement or activity. Only select this activity level if you are completely inactive during the day, not even getting up to cook food etc.
Moderately active: Office worker with up to an hour of walking, carrying or other physical activity. Most people will fit into this category.
Very active: Construction worker or other manual laborer performing physically demanding tasks as part of your day-to-day life.[/fusion_text][separator style_type=”single” top_margin=”20″ bottom_margin=”40″ sep_color=”” border_size=”” icon=”” icon_circle=”” icon_circle_color=”” width=”” alignment=”center” class=”” id=””][fusion_text]
Your Personalised Nutrition Target Calculator
So now you know your body fat percentage, body type and activity level, it’s time to calculate your targets.
[/fusion_text][separator style_type=”single” top_margin=”20″ bottom_margin=”40″ sep_color=”” border_size=”” icon=”” icon_circle=”” icon_circle_color=”” width=”” alignment=”center” class=”” id=””][fusion_text]So now you’ve got your targets, but how do you actually put these to use so you can start burning fat and toning up?
Click on the button below to learn exactly how to track your nutrition:[/fusion_text]