@lukegouldencoach

Congratulations on being an action taker. Getting started is often one of the biggest barriers and takes courage so awesome work.

Welcome To The Team.

SECTION 1

Mapping Out Your Jounrey

Food Tracking.

What they are going to do in the first week or two, tracking, flexibility.

Discipline. Compromise. Moderation.

https://www.bbcgoodfood.com/

https://www.eatthismuch.com/

Myfitnesspal diary settings.

Link to book in second call.

Measuring Progress

Taking Photos / Logging Your Bodyweight

How and when we are going to do this.

If you can log your weight on trainerize and upload your photos in the next 48 hours please so I can begin setting up your nutritional targets.

Training & Steps.

What they are going to do in the first week or two, tracking, moderation, flexibility


SECTION 2

Check In's

Message via Trainerize on both Saturday and Sunday with a link to complete your check in. You will receive a response from me on the Monday.

The single biggest predictor of achieving results – fast – is nailing the check-in process.

Communication

Next time you are in the gym please could you take as many photos as you can of the machines, free weights, cardio equipment. If this makes you feel uncomfortable please just drop me a message. It’s really helpful when it comes to me building you your program.

Additional Investments

Food Scales.

https://amzn.eu/d/7PlJERH

Bodyweight Scales

https://amzn.eu/d/4SmTvfS

. Smart Watch (FitBit, Apple Watch, Garmin, Apple Health)

https://amzn.eu/d/7PlJERH


SECTION 3

NUTRITIONAL FRAMEWORK

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NUTRITIONAL FRAMEWORK

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SECTION 4

NUTRITIONAL FRAMEWORK

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NUTRITIONAL FRAMEWORK

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