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A deeper dive into functional nutrition, fitness and more! Get to know more about myself, our company and how we can serve you here on our blog!

APPENDIX B

Cooking Oils The most common oil that is cooked with is “Vegetable” Oil- which sounds healthy right? This oil is generally a blend of corn,

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APPENDIX A

PROTEIN USE THE EXAMPLE MEAL PLANNER / SHOPPING LIST AND THE CHARTS BELOW TO PLAN YOUR WEEK. PLANT- BASE PROTEIN USE THE EXAMPLE MEAL PLANNER

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THINGS TO REMEMBER

Technically, the goal should be half your body weight in oz as a bare minimum but you’ll need more if you’re sweating, drinking coffee, or

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PERIODIZATION

Just like exercise, compositional goals should be done on a cycle. You can’t stay in a caloric deficit forever, your metabolism will adapt & slow

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SUPPLEMENTS

Supplements can be used to aid or enhance performance, diet adherence or fulfill macronutrient/calorie goals. They can also be a huge waste of money… So

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