Welcome to the Transformation Portal of trained with Zack ! This will be your source of information, guidance and support and includes all of the resources you will need to achieve your goals .
This includes the meal plans, recipes, shopping lists, educational video and article content and your very own ‘Goal Tracking’ system to keep you motivated and on track to achieving the best possible results.
Whether your goal is to lose weight, tone up or improve your overall fitness, this portal is here to guide you every step of the way. In conjunction with your Customize training sessions , our meal plans are designed to take the guesswork out of your nutrition, providing a daily menu so that you know exactly what you are eating each week and what you have to prepare for.
Whilst you are embarking on a physical transformation, our goal is to make sure that you walk away feeling the happiest and most confident version of yourself, equipped with the tools you need to continue living a healthy, balanced life. The portal is alternating between the Challenge and Maintenance Phase meal plans, which means that we are here to support you both during and after you have completed the 8-Week Challenge. We can’t wait to embark on this journey with you, so let’s go and get started!
Meal PlansOur meal plans have been designed by our team of nutritionists as a general guide to help you achieve accelerated fat loss over the 8-week period. As we understand that energy requirements will vary from person to person, we have created our meal plans based on a calorie deficit amount suitable for the average male and female to promote consistent fat loss during the Challenge. For females, this base meal plan is set at 1300 calories per day and for males, 1900 calories per day. There are three dietary options – mainstream, vegetarian and vegan – with the flexibility of swapping between these three options over the selected program .Whilst we cannot tailor the meal plans to suit every challenger’s individual energy requirements, it is important to understand what these requirements are if you wish to alter our general meal plan guidelines to suit your personal needs. Whilst this is not necessary for the Challenge and you are able to follow the base meal plans as they are, we do understand that some individuals would prefer to tailor the plans. Using our Calorie Guide below, we have provided some tips on how to achieve this.
If you’re looking to go that extra mile to see results, here are a few tips to consider over the next 8 weeks:
- Consume 2-3 litres of water daily. Hydration is extremely important, especially if you are engaging in moderate to vigorous physical activity and are eating a high fibre diet. Water is also an essential component in the process of metabolising fat and is, therefore, an important addition to your daily routine on the Challenge.
- If you’re feeling hungry, you can consume unlimited amounts of non-starchy, fibrous vegetables – think dark leafy greens and veggies with a high water content like cucumber, zucchini and tomato.
- Drink herbal tea throughout the day. If you’re having trouble hitting your 2-3 litres of water a day, herbal teas are a great way to increase your fluid intake. Try peppermint, ginger, chamomile and liquorice tea.
- Ensure you are sleeping for at least 8 hours per night. Whilst your body needs to sleep to recover, adequate sleep is also directly related to hormone function, which can play a significant role in your body’s ability to burn fat.