🔥
INTERMITTENT FASTING 16.8 FOR THE 9-5PM WORKER WITH AN AIM OF
BODY FAT LOSS
-
🕛
12.00 - 1.00PM
👉
FIRST MEAL
🥣
(INCLUDE 40G PROTEIN)
-
🕒
3.00 - 4.00PM
👉
SECOND MEAL OR SNACK
🍗
(INCLUDE 40G PROTEIN)
-
🕠
5.30PM
(
RESISTANCE TRAINING
(
-
🕡
6.30PM
👉
PROTEIN SHAKE
🥛
(INCLUDE 40G PROTEIN)
-
🕗
8.00 - 9.00PM
👉
FINAL MEAL
🥘
(INCLUDE 40G PROTEIN)
-
🕘
FASTING PERIOD: 8/9PM
➡
12/1PM
-
☕
WATER, BLACK COFFEE, GREEN TEA AND OTHER BEVERAGES THAT ARE
ESSENTIALLY NON-CALORIC CAN BE CONSUMED.
-
ℹ
FURTHER CONSIDERATIONS
-
👌
OTHER MACROS TO BE INCLUDED IN EACH MEAL TO SUIT THE INDIVIDUAL.
-
👌
THE NUMBER OF MEALS/SNACKS CAN VARY TO SUIT THE INDIVIDUAL, SO
SOMEONE CAN STILL DROP BODY FAT ON 2 OR 3 MEALS ALTHOUGH
SOMETIMES PEOPLE FIND HITTING PROTEIN TARGETS EASIER ON SLIGHTLY
HIGHER FEEDING FREQUENCIES, JUST BE CAREFUL CALORIES DONʼT END UP
TOO HIGH IF YOU OPT FOR HIGHER MEAL FREQUENCY.
-
👌
PROTEIN INTAKE ABOVE CAN VARY BUT GUIDELINES HERE MAY SUIT THOSE
WEIGHING BETWEEN 55KG AND 80KG (DEPENDANT ON CALORIE INTAKE, HOW
HIGH YOU WANT YOUR PROTEIN INTAKE, AND OTHER FACTORS)
-
👌
THE FEEDING PERIOD CAN BE ADJUSTED TO SUIT YOU (E.G. 11AM-7PM,
MIDDAY-8PM ETC.)
-
🔘
CALORIE INTAKE
🔘
-
💥
A CALORIE DEFICIT FOR PERIODS IS A KEY DRIVER FOR FAT LOSS SO THIS
MUST BE ENSURED FOR PERIODS. EXAMPLES:
-
4
FEMALE
➡
WITH MAINTENANCE CALORIE INTAKE 2000/DAY
➡
1500
