Next , choose your measurements for that particular food and the calories / macronutrients will be loaded into the CFL Program . Your Post workout Meal will load based on your workout schedule for the day .
Now , on the right hand side of the panel is what we refer to as the “ Dash Board ”. The top box is where your actual and target calories / macronutrients are totalled . When building a meal plan follow this to see how close you are to achieving your goal .
Below the Daily Macronutrients is your Post Workout shake requirements . This is the formula you will want to follow IF you choose to have a post workout shake . Note : If you decide to have the PWO shake then the calories and macronutrients will be included as part of the PWO meal . Some people don ' t like the idea of having to take a " Supplement " even though it ' s just protein ... Summary : have the PWO shake immediately following the workout and then the remainder of the calories about an hour later .
Next , is the water tracker . All you need to do here is use the up and down arrows for keeping track of your water intake for the day . Your recommended water intake is listed as well and it ’ s imperative to get as close to this number as possible .
Finally , below that is the Customized Cardio Tracker . This is the amount of cardio that has been totalized for all of your personal stats and somatotype to maximize fat loss . Make sure you are getting this much cardio on your specified Training days only . You will not need to do