Body Raiders Personal Training

🥩 PROTEIN- How much ??
For fat loss while preserving/building muscle
Protein =Body weight kg × 1.6–2.2 g

Example at 60 kg:

60 × 1.6–2.2 = (96–132 g protein/day)
Are u eating enough for your training load ???
Protein = 4 calories per gram

🍚 CARBOHYDRATES -Should I eat them - yes !!
Don’t be scared of carbs — carbs fuel your training !
A practical starting range when strength training:
Carbs = Body Weight × ~2–4 g/day

Higher-training days can generally sit toward the higher end - depends on how much training you’re doing ! I know without carbs …my workouts are s**t!!

Carbs = 4 calories per gram

🥑 FATS - yes we need to include - especially the Menopausal women I train ! Our hormones are going crazy without them already !
Don’t cut fats too low !
Fat = Body Weight × ~0.6–1.0 g/day

Example at 60 kg:

60 × 0.8 = 48 g fat/day
Fat = 9 calories per gram

🏋️‍♀️ TRAIN FOR RESULTS - don’t just think I wanna look this way or that - train for muscle gain and longevity!! A healthy body doesn’t mean skinny and as we age ….,we need muscle ! You always hear my rant -“Muscle is the key …to longevity!! “ 🎶
A simple weekly structure that we try to follow each week at BRPT

+ 2-3 × Strength sessions
+ 1–2 × HIIT or Zone 2 sessions like Boxing and Tabata or Junkyard
+ Daily walking/steps
+ Rest & recovery days

Why 2-3 strength sessions? Because consistency and progressive resistance give your body a reason to keep and build muscle while you’re losing fat.

Cardio helps improve fitness and increase energy expenditure, but more isn’t always better. You still need enough food and recovery to perform well.

THE FORMULA TO LOOSE SOME FAT AND LOOK FEEL BETTER👇
🔥 Be in a Calorie Deficit for your own personal weight / measures
📔 Track you’re food and know the amount of Macros you’re needing and having
💪 Prioritise weights over too much cardio training - but both is a good mix 👍
🏃‍♂️Go walking and get those steps in
💤 Rest and Recover - try sleep 7-8 hours and have the massage sauna or rest when needed ! Try a meditation or Yoga class 🧘
Anywhooooooo….
BUILD MUSCLE.
BURN FAT.
FUEL YOUR BODY.
TRAIN CONSISTENTLY.
Get After it !!! 💪💪💪

Check out another amazing transformation here at BRPT 🙌 This is Susan who’s original starting weight was 72.45kg - she’s now sitting at 66.9kg and check out these fab measurements that obviously shows in her new body composition 🙌☝️
Skeletal Muscle up from 41.6% -45.1 %
Body fat down 26% -19.9% !!
Viseral fat score 7 down to 4
Subcutaneous fat 18.6% down to 14.2%
How has she achieved and maintained these results ?
👍increased her weights
👍 consistently trains each week
👍 tracking Macro nutrients and calorie counting
Congratulations Suze on looking and feeling so strong and healthy 🙌 💪 You’re a perfect example on what consistent weight training and healthy eating can achieve ❤️
If anyone’s still looking to start their own journey and needs help on scanning , weight training and tracking results with meal guides and calorie guidance- please hit me up 🤙

Bookings now open ! FREE for all weekly members ( $25 casual ) Booking link in bio ⬆️ or contact me via DM or book via Gym Master app.
Benji is amazing ! His Yoga sessions will leave you relaxed stretched and floating on cloud nine ! Trust me - you won’t regret a Sunday morning class with Benji ☀️ ☁️ 🧘‍♀️

Swipe across to see Mel’s amazing transformation. Mel is 61 yrs young . Since Feb Mel has stepped things up by firstly winning our 8 week transformation challenge where her goal weight was 78kg from her starting 83kg . She wanted to loose more body fat and gain muscle . Well I can tell you today she is now 16kg lighter ! Results below 👇
83.95kg now 67.95kg !!
Body fat 27% now 20% !!
Muscle 31.82% now up at 44.9%
Viseral fat score 11 down to now 4 !!
Subcutaneous fat 23.5% to now 14.6 % 😮 Her bio age is now 58yrs old and she looks and feels amazing ! How has she kept it going and lost fat …gained muscle ???
She’s been consistent each week in the gym ( she actually signed up for 1 year membership and has been here 3 -4 times a week regularly all year apart from a few work trips )
She’s stayed in a calorie deficit we gave her back in February (calculated off her fat free mass )and has increased her protein intake 💪
She is still tracking her macros ✅
Has had limited alcohol 🙌
Has increased her weights in the Strength classes and does some HIIT and or Boxfit class each week . Mel your an inspiration to many and I couldn’t be happier to see you so fit strong and healthy . Congratulations 🙌 🥊💪❤️ Melanie Marsh