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SIMPLE STEP NUTRITION
Drink a little regularly 
and every Track if sweating at the gym


5 hand fulls of veg a day or 5 sprogs of deep green veg (broccoli)(light microwave 2 mins bam)

Balance your plate at meal times

One handful of carbohydrate in a meal

 No more than a teaspoon of fat or sugar/one portion of fruit in a meal. You can have more in your training gym if working hard. If on a bikini diet move to replace all sugar with sweetener for the short term. 
Spot hidden results and avoid muscle atrophy. 
All weight loss is not necessarily good. After all I am fatlossguy not weightlossguy. 
I believe in Lean fit healthy and shapely -
Looking good but also capable of pulling your weight and for filling your potential.


1 month to make a habit
starting with sugar attempt the one tsp maximum - like lost love, it  gets easier over time until you wonder why you ever wanted an insulin spike. Move on to excessive starch (over the handful). 

Goal Games
Set up a list of nutrition goals you would like to achieve once rehabilitated to healthy living by nature, and list specific offences as specific goals to avoid ruining an otherwise good run. 


My Favourite foods for healthy fatloss
There are no wonder foods, just foods that fit the criteria/ratio listed above (protein, veg, starch, fat, sugar) but here are some ideas for the ingredients to experiment with. 

Broccoli 
tuna and fish 
lean meat
molasses (tsp)
butter (tsp) 
Peanut butter (tsp) 
Marmite
Bread (one slice) 
porridge
rice 
pasta
eggs (one yoke is fat allocation)
egg whites (trace fat in these) 
water
sports drink (under 6% carbs per 100ml)

Tricks
sweetner (if I want more than a tsp of sugar) 

Stimulants
tea / diet coke only before training if it makes the difference between me working out or not and only if I get to the gym first!

Cheats
- one day a week to eat what I like if I've done my 5 cardio sessions and worked EVERY muscle at least once 
AND made progress with a body weight exercise

Supplements
not needed for beginners - just a procrastination keeping you in your chair at this point


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 KBC9, Keighley Fitness Classes, Keighley Business Centre, South Street, Keighley, BD21 1AG, MAP, Phone 07817499317 Studio 07817499317 office hours 12 - 11pm  email Max@kbc9.co.uk