This section is all about how to REVIEW AND ADJUST your first month and make those all important tweaks to keep the gainz (and losses) coming.

When reviewing your plan it so important that you have some form of data to review. If you don't have SOME form of information then this is going to be difficult! 

This can be subjective or objective. 

It all comes down to how well you have been tracking....

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STEP 1 - IDENTIFY THE POSITIVE CHANGES YOU HAVE MADE

As you well know - it is not all about body fat.....however we do want to see some changes in body composition. This is where weight can be a misleading metric to track.

A common thing we see with clients is a disregard of their improvements in energy, skin, sleep etc....not to mention the 4 PB's they hit that month. They say "well I have only shifted 0.5kg in a month".

Can you see that this is an incredible change in one month...with this being a very common result of following our structured plan. But they focus on the negative - which isn't even a negative! They still lost 0.5kg. 

Now repeat any measurements that you took in the first week. Assess the difference. Let us know how you have got on in the GROUP or tag us on Instagram!

  • List positive changes

  • Use the tracker to look at your motivation to train, energy levels, sleep etc

  • Repeat any measurements you have taken. Pictures / measurements using a body fat machine / calipers


STEP 2 - HOW TO ASSESS PROGRESS

Fat loss is a tough thing to achieve when trying to fuel CrossFit training. There isn't a definitive rate of fat loss as it depends on so many factors. The rate of fat loss of a 100kg guy to a 65kg women will be completely different.

This is why we get you to track. 

If you have lost ANY weight in the first month this is great. Trust us. We do not want drastic weight loss as this will impact our performance in a negative way.

We want to lose the right type of weight. Keeping our lean mass. Below is some advice on how to progress based on if you felt you made progress or not.

Didn't make progress

If you felt you didn't make progress in terms of body composition or fat loss after taking measurements we can do a few things. 

  1. Look at where your weak areas are. Identifying these weak areas and making small changes opposed to changing everything is how we move into making nutrition a lifestyle not a diet. Sometimes you don't even need to track - you KNOW where you have gone wrong or what area needs to be tightened up. 
  2. Look at your meal structure. If you haven't been using the macro and calorie targets we may need to look into energy balance. Thinking about tracking your intake for a few days may help. READ & WATCH THIS HERE
  3. Assess food choices. Were you consistent or did you have a "treat" more than twice per week?
  4. Could it be due to areas other than actual food intake? Stress, sleep, gut health etc. If so this is what the monthly habit series is ALL about. This will be starting in month 3.
  5. STAY CONSISTENT. We will work together to help you achieve your goals

Did make progress

Crushed it?! Yeah you did! As its only been a month we want you to keep doing what you are doing. However to keep the progress going lets implement a few things. 

  1. Don't think about restricting your intake further. Too much water kills the flower. A slight deficit is what we are looking for. Remember this is a long term structure we are looking to build. Not a 3 week diet plan. 
  2. Look at where your weak areas are. Identifying these weak areas and making small changes opposed to changing everything is how we move into making nutrition a lifestyle not a diet. Sometimes you don't even need to track - you KNOW where you have gone wrong or what area needs to be tightened up. 
  3. Have you tracked your intake? This is not necessary but getting an idea of how much you are eating can help long term progress. READ & WATCH THIS HERE
  4. Assess food choices. Start to be more flexible. Add one or two off plan meals in per week. Meals...not days. 
  5. STAY CONSISTENT. We will work together to help you achieve your goals
 

STEP 3 - Change your intake based on output

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USE THE MACROCALCULATOR

We encourage you to follow the baseline targets for the first month. This is to keep things as simple as possible and build some solid habits. 

Now we can use it to correlate to the type of training session or training week. This allows you to be flexible in your nutrition plan but have a target to follow. 

Head over to the calculator and use the FAQ section for any issues. 


 

Focusing on what you HAVE achieved opposed to what you HAVEN'T achieved will ensure you remain positive going forward. It is too easy to get caught up in the in the negative vibe of not hitting a target weight yet. 

This membership site is about progress. Its a journey.

A process.

We have to live a little along the way so we might as well enjoy it! Make the small changes and keep crushing it. Don't put too much pressure on yourself.