THE YARD GYM
6 WEEK CHALLENGE
PROTEIN
Protein serves as the foundation for the body’s building blocks, repairing and building tissues and muscles. It plays a vital role in maintaining our structural framework while also supporting satiety, helping to keep us fuller for longer and regulating hunger levels.
EXAMPLES OF PROTEIN SOURCES TO INCLUDE:
ANIMAL - BASED PROTEINS:
BEEF PORK LAMB POULTRY (CHICKEN OR TURKEY) EGGS FISH (FRESH OR CANNED) LOW-FAT DAIRY CHEESE (PARMESAN, FETA, COTTAGE, RICOTTA, CHEDDAR IN MODERATION)
PROTEINS
PLANT - BASED PROTEINS:
CHICKPEAS LENTILS TOFU (FIRM OR SILKEN FOR DIFFERENT RECIPES) TEMPEH EDAMAME QUINOA NUTS AND SEEDS BEANS (KIDNEY, BLACK, CANNELLINI) SOY MILK
PROTEIN TARGET FORMULA
KGS
LBS
BASE LEVEL (the minimum you want to hit)
1.5g x body weight
0.68 x body weight
Eg: 1.5g x 80kg = 120g protein a day
Eg: 0.68g x 176lbs =120g
MEDIUM LEVEL (you can go above this again for a higher intake if you wish)
0.82 x body weight
1.8 x body weight Eg: 1.8g x 80kg = 144g per day
Eg: 0.82g x 176lbs =144g
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