To work out your calories do this calculation:

🤔 Bodyweight (LBS) x 10-12

For Protein:

🍗 0.8g per LB Bodyweight

For Fats:

🥑 0.4g per LB Bodyweight

And for Carbs:

🥐 Fill the remaining calories.

Remember when you’re picking the foods to eat that:

There are 4 calories per gram of protein and carbs and 9 calories per gram of fats.

For training 🏋️‍♀️:

If you train 3 times a week work towards: 

Full Body x3

4 times a week:

Upper, Lower x 2

5 times a week:

Push, Pull, Legs, Upper, Lower

This is providing you don’t have any priority muscle groups.

And here are the lifestyle / daily targets you’re going to wanna work towards:

💦 1 Litre water per 20kg bodyweight

🚶‍♀️8k steps minimum (the more the better)

😴 7-9 hours high quality sleep

🥤 Whey Protein and Creatine Supplements 

Here’s the progress you want to try and shoot for.

At the minimum rate aim for 0.5% of your bodyweight loss per week and at the higher end 1% loss a week.