Redefined Nutrition + Coaching

Redefined Nutrition + Coaching I help busy Professionals get their time back, lose 8-10kgs in 16 weeks, without endless cardio and boring meal plans
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If you’re sitting between 65–85kg and feel like you’re doing everything right but the scale won’t budge, this one’s for ...
04/09/2026

If you’re sitting between 65–85kg and feel like you’re doing everything right but the scale won’t budge, this one’s for you.

Redefined Nutrition has coached hundreds of women in this exact position. And almost every time, it comes down to the same handful of things being off.

Not willpower. Not genetics. Not your age.

The plan.

So here it is. The exact framework we use with our clients — calories, protein, training, steps, meal structure, and how to actually know if it’s working week to week.

No guessing. No cutting everything out. Just a structure that works if you work it.

Save this. Come back to it. And if you want this built specifically around your body, your schedule, and your life — drop “MACROS” in the comments and I’ll send you my free guide to losing 5kg in 10 weeks.

Or reach out directly and let’s build your plan together.

03/09/2026

Fluffy back → lean, toned back. It’s not complicated, you just need the right exercises in your program.

✅ Vertical pulldown (wide/neutral) — builds your lats, shrinks your waist visually
✅ Horizontal row (wide/neutral) — builds mid-back definition, makes backless dresses hit different
✅ Vertical press (shoulder press/incline DB) — lean, strong shoulders for that tapered look
✅ Lateral raise (cable/DB) — finishes off the shoulder-to-waist taper

Quick tip: under 16% body fat? Slight surplus first. Above that? 10-16 week fat loss phase, drop 5-10% BF, then shift into building.

Save this for your next upper body day

Want the meal plan to go with it? Comment “COACH” and I’ll send it straight to your DMs 👇

02/09/2026

If you’re a woman over 40 who used to be fit, but the weight has started creeping on and what used to work for you doesn’t anymore, follow my page.

We’ve helped over 700 women over 35 get lean, toned + feel like themselves again.

Because between working 35–50 hours a week, raising a family and everything else life throws at you, the effort you put into your health should be reflected in the way you actually look and feel.

Just like our client Marian.

Marian runs multiple businesses, raises a family and had always been active. She was previously a runner, but once she hit her 40s, the weight started creeping on and what had always worked for her stopped working.

This changed when we focused on two main things:

Simplifying her nutrition with structured meals she didn’t have to constantly think about.

And shifting her training towards building muscle and getting stronger instead of constantly chasing a calorie burn.

The result?

10kg down, a hell of a lot stronger, and fitting back into clothes she hadn’t worn in 10 years.

But more importantly, she proved to herself, and showed her kids, that when she sets out to do something, she follows through.

So if you’re over 40 and feel like what used to work just isn’t working anymore, you don’t necessarily need to eat less or exercise more.

You need a better approach for where you are now.

If you want to learn how we’ve helped over 700 women do exactly that, swipe through my content + follow my page.

I post daily to help women get lean, strong + toned without having to put the rest of their life on hold.

02/09/2026

Korean Egg & Cheesy Soy Rice Bowl

100g Cooked Rice
10ml Soy
15ml Tomato Sauce
2 Eggs
30g Mozzarella Cheese

410 Cals
26 Protein
15 Fat
44 Carb

10/10

moon_can_cook shoutout for the original 🔥

You’re eating “healthy” and still not seeing the scale move.Here’s the problem — most meal plans are either too low to b...
02/09/2026

You’re eating “healthy” and still not seeing the scale move.

Here’s the problem — most meal plans are either too low to build muscle or too vague to actually follow. You end up guessing, under-eating protein, and stalling out.

These 4 plans all share the same structure: ~140g protein and ~2,000 calories, split across 5 meals so protein is spread evenly through the day instead of dumped at dinner. That spread is what actually drives fat loss and muscle retention — total protein and total calories do the heavy lifting, and pairing protein with fibre at each meal keeps your blood sugar (and hunger) steady.

Notice there’s a dessert on every single plan. That’s not an accident — this isn’t a restriction diet, it’s a structure you can actually sustain.

Use these as templates, not prescriptions. Swap the protein, swap the veg, keep the numbers the same, and you’ve got a system, not a one-off plan.

Comment “fix” for my free blueprint that has helped over 700 women lose fat, build muscle

02/09/2026

Two wraps. Basically the same meal.

One is 1,175 calories.
The other is 545 calories.

And the lower-calorie option actually has more protein:

Left 1,175 cals | 48g protein
Right 545 cals | 53g protein

The difference wasn’t eating “clean” vs “unhealthy.”

It was simply being more calorie aware with a few ingredient choices:

Full-fat mayo → 99% fat-free mayo
Full-sugar sweet chilli → no-added-sugar sweet chilli
20% fat mince → 5% fat mince
Full-fat cheese → reduced-fat cheese
Regular wrap → lighter wrap
100g avocado → 50g avocado

Same style of meal. Similar volume. Still foods you actually enjoy.

But 630 fewer calories.

Food choices DO matter when your goal is fat loss.

You don’t necessarily need to eat less food, sometimes you just need to understand where your calories are coming from and make smarter swaps that allow you to eat more for fewer calories.

Comment “SWAPS” and I’ll send you my FREE Low-Calorie Food Swap Guide.

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