Pinnacle eAt – nutrition consultancy
12-WEEK MENTORSHIP WITH OUR IN-HOUSE NUTRITIONIST
INITIAL SCREENINGS & CONSULTATIONS TO ESTABLISH GOALS & PATHWAYS FOR SUCCESS
CONSISTENT PARTNERSHIP & TESTING WITH OUR NUTRITIONIST
DELIBERATE & SEEMLESS INTEGRATION OF NUTRITION MENTORSHIP & MEAL DELIVERY SERVICE IF DESIRED / RECOMMENDED
SYSTEMATIC GENERATION & IMPLEMENTATION OF FULL 12 WEEK (AND BEYOND) NUTRITION PLAN TOGETHER WITH BIOMETRIC ANALYSIS & TESTING
Long term health and wellbeing should always be the primary aim of any nutrition planning or dietary advice. Setting further goals with performance and body composition come after this, and prioritising these goals within a particular timeframe is very important to ensure progress is made. You must therefore establish your chosen meal delivery timeframe, and subsequently your primary goal during this period (choose either fatloss, muscle gain or general health).
A healthy diet is composed of a few vital factors. You must ensure that your minimum required calories are met, whilst ensuring these calories are composed of appropriate macronutrients and micronutrients. You must also ensure the diet is viable long term, matches your lifestyle, and is enjoyable! The importance of this cannot be understated – you must never attempt to sacrifice health for body composition!
To alter your body composition (gain muscle mass/lose body fat) the most important factor is energy balance. You must either be in an energy deficit to lose weight, or an energy surplus to gain weight. Daily energy balance is measured via calories, both the amount taken in and the amount used for living and activity every day.
If you choose a body composition goal, you must progressively modify your calories over time to reflect the changes in your body. For instance, if you choose to reduce your body fat, then you must consistently establish an energy deficit (less calories taken in than used per day) to create these changes. The following are recommended levels to modify your calories by when attempting to modify your body composition:
Attempting to gain weight (muscle)
Bodyweight under 90kgs – add around 250-500 calories per day
Bodyweight over 90kgs – add around 500-1000 calories per day
Optimal rate of body composition change – 0.5-1kg increase of bodyweight per week
Attempting to lose weight (fat)
Bodyweight under 90kgs – take away around 250-500 calories per day
Bodyweight over 90kgs – take away around 500-1000 calories per day
Optimal rate of body composition change – 0.5-1kg decrease of bodyweight per week
All of the above are recommendations – any modifications should be regularly assessed for the affect they are having. If you are either increasing or decreasing your bodyweight at a faster rate than those optimal in the above table, then it is strongly recommended that you bring your daily calories back to where they were previously.
If you are finding it tough to keep your calories within healthy ranges, whilst still making progress with your goal, it is strongly advised that you seek professional consultation.
Please contact James if you’d like to know more about our nutrition consolation services.
The most vital factor in any body composition modification is the fact that it is NOT a lifestyle. It cannot be recommended to progress with any body composition modifications for a period longer than 12-weeks.