You will want to transition to the 3 & 3 Plan (3 Fuelings or Mini Meals AND 3 Lean & Greens or Muscle Meals) per day. Eating 1 Mini Meal, Fueling or Meal every 2.5 hours as part of your new healthy lifestyle and to keep your blood sugar levels even. The number of calories to maintain weight per day is your BMR or basal metabolic rate. You’ll want to follow our 6-week transition phase prior to starting the 3 & 3. The idea behind the transition phase is to gradually increase your calorie intake over time while reintroducing a wide variety of foods. You will transition to the Flex & Lean for Life Program, strength training 3-5 days per week (weights or body weight exercises), and walking daily. I’m excited that you have a new healthy lifestyle! This is how I’ve eaten all of my life, except I call them Mini Meals and Muscle Meals.
Want something more CUSTOM? I now offer TEAM KOA* Kiana Custom Training & Coaching to keep you on track. Support & advice when you need it via text & email. Get a workout plan tailored to your fitness goals, lifestyle, schedule and available equipment. I coach clients virtually so you can live anywhere in the world and we can work together. *KOA is Hawaiian for Elite Warrior