Setting Your Goals
Congratulations on taking the first step towards a healthier, stronger you! We're thrilled to welcome you aboard our fitness journey, and we can't wait to see the incredible transformations that lie ahead.
To help you achieve the best results over the next 16 weeks it is important to work out your start and finish point.
Where are you now and where would you like to be in 12 weeks?
Understanding where you are will help you understand how to get to your goals faster. It will help you to form your nutrition and training habits to succeed.
Don't worry that your end goals might need longer than 16 weeks to achieve. The first 12 weeks are your building blocks and you can re-evaluate your goals every 12 weeks. The goalpost just moves as you progress and tick off each milestone!
Lastly, make your goals as specific as possible. If you looking to lose weight for example don't just say you want to lose weight.
I would ask myself, how much weight, by when and why.
For example "I want to lose 10 kg in 16 weeks so I can feel great in my lyrca on my cycling holiday."
The more specific your goal the clearer your direction will be to achieve it.
Note: Make sure you track your progress with before and after pictures to measure any body composition changes and fitness tests like an FTP test to measure any cycling improvements.
Calorie Requirements
To support your nutrition goals, you must work out how many calories you will need each day to lose, maintain, or gain weight.
Below is a calorie calculator to help you work this out based on your goals.
Note: The calculator won't allow you to restrict your calories too much to lose weight quickly. This is unhealthy and never sustainable.
Nutrition Support
Access our nutrition protocol to help shift pounds fast. Plus, grab our most complete eBook to learn in detail about macronutrients, fibre, micronutrients, phytochemicals, water and fructose.
So you can learn the foundations of changing your eating habits for the better.
Use the Cheat Sheet to kick-start your weight loss journey in the first week or two. After that, you can transition to counting calories using apps like My Fitness Pal, or you can continue with the cheat sheet option.
Just remember, both are just ways to manage your weight and health in the future. They are not diets you have to stick to and once you fail to stick to them, your weight and health suffer.
Treat is just like exercise. You can run, cycle and swim to improve your cardiovascular health. All different ways help you achieve the same goal.
THE CYCLE LEAN BLUEPRINT NUTRITION CHEAT SHEET
Recipe Central:
Dive into our recipe section, where you'll find a treasure trove of mouthwatering dishes. From quick and easy snacks to hearty dinners, each recipe is a celebration of flavour and nutrition.
No more guesswork – each meal is crafted with your goals in mind. From portion sizes to nutrient breakdowns that you can track easily on My Fitness Pal.
We have got the nitty-gritty details covered. Feeling adventurous? Swap out meals, and let the system adapt to your preferences.
15 HGH PROTEIN EASY, HEALTHY AND TASTY RECIPES
15 PLANT-BASED EASY, HEALTHY AND TASTY RECIPES
Cycling Nutrition Workshop:
Knowledge is power, and you're about to become a fitness guru. Join our nutrition workshop to deepen your understanding of fueling your body right while riding. Get ready for some lightbulb moments that will change the way you think about fuelling your bike rides in the future.