Focus on nutrition

3 STEPS FOR MORE FOCUS

#STEP 1 – SET YOUR GOALS
Before you start with your nutrition plan, set your personal goals and note them. There may be various
goals. Cuttinng, Lean Mass Bulking, Losing weight, etc. It doesn’t matter what are you heading on.

For Example:
You are going on High-Protein intake and your goal is to consume 270g Protein à day, with moderate
carbs and low fats. Please don’t try to achieve it without a proper plan. The risk to fail is too big.
#STEP 2 – STEP BY STEP

Learn to control your nutrition behaviour, step by step.

WEEK 1:
Start on a sunday and plan your next day meals. (You will be going for 120g Protein).
6 Meals on Monday, each 25g Protein. Repeat this upcoming 7 days.

WEEK 2:
The first week is tough! We are sure you had your ups and downs, but you made it.
Your second week goal should be 210g Protein á day. 6 Meals, each 35g Protein.

WEEK 3:
Now you know, how to eat frequently and you got used to it. Your third week goal is to
go final. 270g Protein. 6 Meals, each 45g Protein. It can turn into a hard challenge.
#STEP 3 – STRONG MIND

Week one, two and three can get really tough if you are not used in eating frequently and eating lots of food.
It is important to keep focused and think positive.

If you crave for something, be sure to get a piece of your cheat meal. You dont have to eat the whole bunch of
your favorite cake. The best day to cheat is friday or saturday.

To break the eating and food routine, try to be creative. Find some new ingredients, new salads. Support your
meals with delicious sugar free sodar and eat different!
#ADDITIONAL NOTE:

Three weeks… it’s just an example, you may achieve your results in less than three or it may take you longer,
it doesn’t really matter. Only the final result counts. Be patient and get used to it!