The Muscle Fuel Smart Kitchen is not a programme where you can kind of wing it. It requires you to adhere to every detail, at least in the first couple of weeks as you get used to portion sizes and monitor how your body reacts. We NEED to get your body used to being in a Caloric deficit. The cravings are worst at the start, don't give in - your success depends on it.
Pre-planning is KING. Make sure you have your Muscle Fuel meals with you when it's meal time or the ingredients ready to go in the fridge. Failure to be prepared could very easy lead you to taking the wrong food option so make sure you are prepared and ready!
If you are on the 14 meal pack you will have all of your Lunches and Dinners sorted for you. You will just need to make the Breakfast and snacks.
If you are on a 10 or 12 meal programme then you will need to make some of your Lunches and Dinners yourself. You have lots of options provided in the E-book but you can also look up some recipes on Google. There are lots of websites and Forums where you can find great tasting meal idea's that fit your calorie intake needs.
Once you make it to the end of Day 7 you can pat yourself on the back, you have made it through your first week! You can choose to take a 'Cheat meal' over the next few days if you like. Remember these are not a free for all, they are purposeful and planned. Replace one of your meals with a meal you are craving. Your calories may go over your target this day but try to keep them within reason.
The first few days might feel like a bit of a slog and it’s not unusual to feel a bit rundown. This is common. IT WILL PASS! We have given you some tips to help combat this in the Ebooks.
Make sure you don’t add to much more physical activity to your daily routine than you would normally do in the first couple of weeks. If you haven't been doing much exercise prior to the programme you may start looking at low exertion exercise options such as Yoga, stretching or meditation during this first phase. We want your body well rested so entering a Calorie Deficit is not stressful on your body. We can increase your exercise once you are adapted.