Module 4
THE SCULPT DIET
For the sculpt phase, the diet principles stay exactly the same as the burn phase. If you need to refresh then please go back and re-read module 1.
The only change with your diet on the sculpt phase is your daily calorie target.
There are now two options you can take when it comes to your new calorie targets.
OPTION 1
Choose this option if you want to continue burning fat throughout phase 2.
Follow the button below to be directed back to the macro calculator and input the following:
Exercise intensity – moderate
Number of minutes spent exercising each day – 60minutes
Number of days spent exercising each week – 4
Body composition goals – fat loss
Goal intensity – Average
Your goal TDEE number is your new calorie deficit target.
Be aware that your weight will be different to when you first started the program, so make sure to re-weigh yourself before entering your details into the macro calculator.
OPTION 2
Choose this option if you’re happy with your fat loss and now want to continue sculpting your figure.
Follow the button below to be directed back to the macro calculator and input the following:
Exercise intensity – moderate
Number of minutes spent exercising each day – 60minutes
Number of days spent exercising each week – 4
Body composition goals – maintain
Goal intensity – Average
Your goal TDEE number is your new calorie target.
Be aware that your weight will be different to when you first started the program, so make sure to re-weigh yourself before entering your details into the macro calculator.
Other than the change in your calorie targets, the main principles of your diet are going to stay the same as the burn phase:
Eat mindfully and be aware of over-eating higher calorie foods.
Choose to fill your diet with healthy fats, protein and starchy complex carbs. Resort back to module 1 to refresh your memory on these if you need to.
Fill your body with wholesome, nutritious foods that pleasure your tastebuds. Choose foods that taste good but also make you feel good.
Avoid heavily processed foods as much as you can. Processed foods are easy to over-consume and are high in calories. A diet too high in calories can cause weight gain. Processed foods can satisfy your taste buds and give you instant pleasure, but that soon wears off and you can then be left feeling sluggish, demotivated and bloated.
Honour your body and eat when she’s hungry. If you find that you get hungry between meals, snack on lower calorie, filling foods like water-based fruits (melon and pineapple).
Become in tune with your body and stop eating when she’s full. Eat mindfully and slow down whilst you eat so you can enjoy the pleasure from your food. Eating slower enables you to get the clear signal from your body when she’s full. When you get that signal, stop eating.
Aim to drink at least 3 litres of water every day.
Eat your first meal of the day only when your body signals to you that she’s hungry.
