BACK TO
BASICS
NUTRITION
Part 2
W
ith the January blues long
gone and focus now looking
towards the warmth of the
spring and summer holidays,
it’s time to build on what we
started last month. Short sleeved
t-shirts and shorts will soon be
replacing your winter wardrobe and
the vests will once again make an
appearance. But are you ready for it?
Optimising Protein Intake
In terms of the success of any diet,
whether the goal be fat loss, mainte-
nance or muscle gain, the outcome
ultimately will be a result of four
factors;
• Consistency (repeatable actions
that take you towards your goal)
• Adherence (being able to stick to it)
Peeling the layers of the winter
• Desire (what your goal is)
insulating fat off to reveal your
• Your ‘why?’ (your reasons for
hard-earned physique is now the
your goal)
goal, and if you’ve been following the
series from last month’s issue (Feb
2018) you will already be a step
ahead of everyone else.
So just to quickly skim over what
we talked about here last month:
✓ Estimating maintenance
calories
✓ Monitoring food intake
✓ Goal setting
✓ Monitoring progress
✓ Adjusting calories for fat loss or
muscle gain
98
MUSCLE & FITNESS / MARCH 2018
At EmpoweredByEating we say
these factors make up your cake tin.
Without a suitable cake tin in place,
your cake, when trying to bake it, just
like your diet, will fall apart.
Once you’ve well and truly got the
most important factor in a successful
diet sorted, which is calorie balance,
you can then begin to focus on where
exactly your calories should come
from.
Taking a look once again at