<aside> 💡 Welcome to KG’s comprehensive guide to easily reaching your health and wellness goals!
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Before you start on the path to achieving your health and wellness goals, complete these two simple steps:
Step 1 → What is your primary goal? [Select one]
***Step 2 → Calculate your TDEE! (*Not sure what TDEE is? Click here!)
Click on this link, complete the form, and fill in the key data below:
| TDEE per day | Fill here |
|---|
<aside> 💡 Excellent! Now that we know your primary goal and have an approximate idea of the calorie intake needed to maintain your current body weight, we've made significant progress.
If you've reached this point, you've already completed 20% of the work that will influence 80% of your health and fitness results.
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You may wonder, why I asked you your primary goal or made you calculate your TDEE. That is because most people are currently in one of three possible positions:
Position 1 → You are under your desired weight [Want to gain weight to look aesthetic]
Position 2 → You are at your desired weight [Stay at the same weight but look aesthetic]
Position 3 → You are above your desired weight [Reduce weight and look aesthetic]
<aside> 💡 You'll notice that the ultimate goal for each position is to achieve a more aesthetic look [toned, muscular, defined]. However, the strategies to reach this common goal differ for each position.
We discussed your primary goal to determine which position you are in!
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Once you've determined how much you're going to eat, you need to pay some attention to WHAT you're eating. Don't worry; this doesn't mean you can never have sugar or pizza again. However, you do need to focus on:
<aside> 💡 CONSUMING AT LEAST 0.8 TO 1.0 TIMES YOUR BODY WEIGHT (IN LBS) IN GRAMS OF PROTEIN.
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Why so much Protein?
Protein is essential during resistance training because it helps in the repair, recovery, and growth of muscle tissues that are broken down during these workouts. It provides the necessary amino acids, the building blocks of muscle, helping you to gain strength and increase muscle mass. Additionally, consuming protein after resistance training can enhance the body's recovery process and promote muscle synthesis.
<aside> 💡 Phase I → Conclusion
Eat above, below, or at your TDEE, engage in resistance training, and consume sufficient protein. These three actions will help you achieve your desired body shape.
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Now that we know how much we need to eat, we will focus on executing our transformation strategy. Most people make the mistake of jumping straight to this phase and ignoring the strategy. Trying to perfect this recipe without strategizing leads to chaos, which often causes people to give up.
Remember, you have already done the hard part; now execution should be much less overwhelming.
The execution strategy will focus on two things:
There are mainly three things to keep in mind here:
Eat high-protein foods
Check out these diet-based protein cheatsheets I’ve curated to help you meet your protein goals. Of course, you can always supplement this with whey or plant-based protein.
Beware of foods you think are high-protein and low-calorie but will make you fat
If you eat something thinking, "This is healthy, I should eat as much of this as I want," STOP and THINK AGAIN.
<aside> 💡 In general, I believe that in nutrition, less is more. Allow yourself to indulge, but too much of anything is not good.
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Read my article of some foods that are commonly perceived as healthy but are high in calories
https://kanavghai.substack.com/p/weekly-health-hack-six-foods-you
Honestly, I have no specific recommnedations about a particular program or type of exercise.
But, I do have some personal opinions:
Some form of resistance training will allow you to eat more, improve your appearance (which is what most people want), and prevent you from playing a plus-minus game.
So, if you’re planning to start going to the gym, plan your workout! 10 pushups, 5 pull-ups, whatever it is. Don’t assume you will go and have an epiphany and figure out how to do an effective chest workout. IT JUST DOESN’T HAPPEN.
Have Short-Term Goals: Don’t rely on long-term visions of your perfect body for motivation. It can feel too distant and make you want to give up when motivation fades.
So, set short-term goals:
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Setting short-term goals will renew that feeling of achievement more frequently, making sure you stay motivated towards your goal!!
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Let’s use the table below to make your first rough workout schedule. Rememeber to add in some rest days!
| Day | Workout |
|---|---|
| Monday | |
| Tuesday | |
| Wednesday | |
| Thursday | |
| Friday | |
| Saturday | |
| Sunday |