Strength Training for Women: Training Programs, Food, and Motivation for a Stronger, More Beautiful Body by Rönnberg Olga

Author:Rönnberg, Olga [Rönnberg, Olga]
Language: eng
Format: epub, mobi
Publisher: Skyhorse Publishing
Published: 2017-01-02T16:00:00+00:00

NUTRITION FOR STEP 2: FINE-TUNING

As you’re still building muscles at this stage, you can continue with the same calorie intake as in Step 1, i.e., your daily calorie allowance + 500 kilocalories (kcal). Remember to adjust it if you see any change in body weight.

Time to evaluate Step 1

• How are you doing? Have you seen any improvement? Or rather, do you feel it?

• Do you feel energetic during the workouts and for the rest of the day?

• Are you staying on track with the food I recommended, at least 90 percent of the time?

• Are you in control over the weekend, or do you tend to fall off the wagon, nutritionally speaking?

Bear in mind that every small piece of bread and each square of chocolate counts, as does the extra spoonful of nut butter. These can make the number of calories mount up over a single week.

If you feel that you haven’t seen any progress, look into this

• If you ate something not on the recommended list, was it a craving or were you just unprepared and hungry?

• How about your protein intake? Are you consuming your allotted amount at each meal? If not, go back and reread the section on protein so you don’t forget.

• How much water do you drink?

• How is your stomach feeling? Are you feeling any stress?

• Do you get enough sleep?

Mull over these questions, and if you don’t notice any changes, reflect on your food choices. You might need to make some tweaks somewhere.

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