MAKE YOUR FOOD COUNT

There are three macronutrients: proteins, fats and carbs. Hitting your fitness targets will depend, in part, on how you go about working to balance them all. But the maths needn’t be difficult, nor the mealtimes pious and dull. Use this cookbook to help you skip the science and focus on something much more fun: eating

01 SELECT YOUR PERSONAL TARGET

Three leading nutritionists have created dedicated – and moreish – recipes for different goals: building muscle, losing weight and cardio performance. Pick the one that fits you.

02 CRUNCH

THE NUMBERS

Or, to be more accurate, just read them – our experts have done the work for you. All you need to focus on is following their tips and recipes. Oh, and the whole ‘exercising’ bit, of course.

03 HEAD TO THE SUPERMARKET

We’ve compiled a list of the most effective foods for each fitness target. These feature prominently in the recipes in this manual and will make up the foundation of your new nutrition plan.

04 CHOOSE YOUR DAILY RECIPES

Our team has divided up the recipes according to whether they meet 30%, 20% or 10% of your daily requirements. Combine as it suits you to reach 100%, whatever your schedule.

05 NOW LET’S

GET COOKING...

No scales to hand? Don’t worry. Simply use our visual ingredients guide (below) to size up your servings. Each of our recipes is designed to be quick and simple to prep. No culinary arts degree required.

06 ACHIEVE YOUR FITNESS GOALS

While dietary changes make a massive difference, eating right is still only half the battle. You should also be maximising your time in the gym. Fortunately, we know a magazine that can help you with that endeavour…

EXPERT James Conci-Mitchell

EXPERIENCE Founder of Six3Nine gym and a qualified nutritionist, he calculated these macros based on an 80kg guy.

CONTACT six3nine.com