1.) At this point, you should, without doubt have a meal plan written down that you follow. If not, it's not too late, but you need to do that today and remember to follow the rules from my previous blog.
2.) From this point on, you should be down in bodyfat% every single week. If not, the question I'd ask you is "What calorie cuts are you going to make this week?" The logic is simple. If you have a solid plan and you follow it, you should be down. If not, you need to skim about 100 calories out of your plan.
3.) How to cut these calories. First, keep in mind, that if you actually follow your plan, you may not need to cut a single calorie for the duration of dream team, but if you do need to cut, here is the order in which you should do that:
a. Any "extra's you may be doing (i.e. creamers, sauces, cheese, etc. b.) cheat meals c.) Any starchy carbs outside your 3 hour window (potatoes, rice, toast) d.) dairy products (milk, yogurt) e.) fruits (bananas, apples) f.) pre workout oats (Cut back in portion size or have core PRO instead of core MRP) g.) fats (oils, avocados, peanut butter) h.) at this point you really should be losing, but if not, start making your portions smaller (i.e.1/2 scoop of protein instead of 1 or core pro instead of MRP), . DO NOT CUT OUT ENTIRE MEALS!
nutrition tip: do not cut out your post workout shake at all
4.) Keep in mind that if you step on the scale and you know you went off your plan somewhere, just tell the trainer and don't make that same mistake the following week, but if you didn't cheat, you need to make a small calorie cut.
5.) You can make a lot of changes in 8 weeks and who knows, this could be you
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