03/09/2026
🥩 PROTEIN- How much ??
For fat loss while preserving/building muscle
Protein =Body weight kg × 1.6–2.2 g
Example at 60 kg:
60 × 1.6–2.2 = (96–132 g protein/day)
Are u eating enough for your training load ???
Protein = 4 calories per gram
🍚 CARBOHYDRATES -Should I eat them - yes !!
Don’t be scared of carbs — carbs fuel your training !
A practical starting range when strength training:
Carbs = Body Weight × ~2–4 g/day
Higher-training days can generally sit toward the higher end - depends on how much training you’re doing ! I know without carbs …my workouts are s**t!!
Carbs = 4 calories per gram
🥑 FATS - yes we need to include - especially the Menopausal women I train ! Our hormones are going crazy without them already !
Don’t cut fats too low !
Fat = Body Weight × ~0.6–1.0 g/day
Example at 60 kg:
60 × 0.8 = 48 g fat/day
Fat = 9 calories per gram
🏋️♀️ TRAIN FOR RESULTS - don’t just think I wanna look this way or that - train for muscle gain and longevity!! A healthy body doesn’t mean skinny and as we age ….,we need muscle ! You always hear my rant -“Muscle is the key …to longevity!! “ 🎶
A simple weekly structure that we try to follow each week at BRPT
+ 2-3 × Strength sessions
+ 1–2 × HIIT or Zone 2 sessions like Boxing and Tabata or Junkyard
+ Daily walking/steps
+ Rest & recovery days
Why 2-3 strength sessions? Because consistency and progressive resistance give your body a reason to keep and build muscle while you’re losing fat.
Cardio helps improve fitness and increase energy expenditure, but more isn’t always better. You still need enough food and recovery to perform well.
THE FORMULA TO LOOSE SOME FAT AND LOOK FEEL BETTER👇
🔥 Be in a Calorie Deficit for your own personal weight / measures
📔 Track you’re food and know the amount of Macros you’re needing and having
💪 Prioritise weights over too much cardio training - but both is a good mix 👍
🏃♂️Go walking and get those steps in
💤 Rest and Recover - try sleep 7-8 hours and have the massage sauna or rest when needed ! Try a meditation or Yoga class 🧘
Anywhooooooo….
BUILD MUSCLE.
BURN FAT.
FUEL YOUR BODY.
TRAIN CONSISTENTLY.
Get After it !!! 💪💪💪
