Chloe Jayne

here is how weighing your food raw actually works

cooking doesnt change the calories in your food

it changes the water

so the number on the scale moves

the food in front of you didnt

chicken and steak push water out

they get lighter

every calorie is still there, packed into less weight

rice and pasta pull water in

they get heavier

same calories, spread across more weight

a well done steak weighs less than a medium rare one

neither lost a calorie

so if your weighing foods cooked you will never know acuratly how much you are actually eating

as you wont know exactly how much water it retained or lost

weigh it raw, log it raw

I personally love weighing everything in grams

If your unsure if your eating too much or not enough

comment GAMEPLAN and and ill be able to set your numbers up properly

losing body fat

there is a fomula then you just need some personalised steps

comment GAMEPLAN

🤎 and if you don't know me, HI 👋🏼

i help high performers get the body that matches the work they put in

every body is different. every constraint is different.

we take the guesswork out of it, this is our bread and butter

we take you from good to great

comment GAMEPLAN 👇🏽 if you like the sound of that

when and how much creatine shout you take? ☝🏽☝🏽

🤎 and if you don’t know me, HI 👋🏼

I help high performers get the body that matches the work they put in

Every body is different. Every constraint is different.

we take the guess work out of it, this is our bread and butter

We take you from good to great

comment GAMEPLAN 👇🏽 if you like the sound of that

4 things i did to lean out in 5 weeks

i lost 11 pounds / 5kg, im 5'2 and i started at 127 pounds / 58kg

1. i time boxed it

five weeks, not five months

time under maintenance is what slows everything down, so i went short and sharp instead of long and slow

2. i sized the deficit off my own maintenance

my maintenance is over 3,000 calories

depending on where yours sits that can be anywhere from 600 to over 1,000 calories

and roughly 1% of your bodyweight lost a week is how you know you're on track

and if your maintenance is under 2100 and you train 3 days a week, i would look at a rebuild first

3. my protein sat at minimum 2 grams per kilo of bodyweight

thats the part that keeps the definition on you while the fat comes off

4. i didnt touch my training

same weights, same 5 to 8 reps, each muscle 2 to 3 times a week

dropping the load tells your body it doesnt need the definition anymore

building muscle is a luxury and an expensive one at that

the deficit takes the fat off, the training decides what you keep

and when the 5 weeks were done i went straight back to my maintenance number in one step

easing back up slowly delays nourishment to your hormones and metabolism

comment MINICUT and ill send you my full step by step for free

here is how calorie density actually works

take the calories, divide by the grams

that tells you the calories in every single gram of that food

granola is around 450 calories per 100g

450 divided by 100 is 4.5 calories in every gram

spinach is around 23 calories per 100g

23 divided by 100 is 0.23 calories in every gram

so one gram of granola is about twenty times the calories of one gram of spinach

thats how your app reads two completely different plates as the same number

i eat from both sides

you can use both to your advantage

the low density foods fill you up

the high density foods let the food you love fit

its all about the blend

get that right and you hit your numbers without being hungry all day

comment GAMEPLAN and ill work yours out for you

the difference between these two reps

my first rep moves at normal speed

my last rep takes 4 to 6 seconds to get up

im pushing just as hard on both, the muscle just cant move it any faster

that slow down is the most reliable read you have on how close you actually got

and we are often so far away, we think we are moving slow and it feels hard

but when you watch you may of had 1-2 reps left

if youre doing 8 plus reps, the burn turns up long before the muscle is anywhere near done

and being mentally over the set is not the same as the muscle being done

if your last rep still moves fast, you left reps in there

the fibres that build definition only switch on at the very end of a hard set

thats the part most people stop just before

another thing super common

go straight to your heaviest set, for your first working set

keep that same weight for set 2

If you can, if not drop the weight back on second set

your reps should decrease

if you get the same reps again, set 1 had more in it

film one set today and watch it back

youre most likely further off than you think

comment GAMEPLAN and ill show you what this looks like on your training

comment SHRED ❤️‍🔥

i got you covered

🤎 and if you don't know me, HI 👋🏼

i help high performers get the body that matches the work they put in

every body is different. every constraint is different.

we take the guesswork out of it, this is our bread and butter

we take you from good to great

comment GAMEPLAN 👇🏽 if you like the sound of that

make sure your following me Chloe Jayne Fitness Nutrition Coach otherwise you wont get my message :P