Wowcha – LAST week of Feb already!!


And a big day for many with their kids going back to school.


Kids or no kids.


Either way, it’s a positive step forward and something to get excited about!!


But what about you?

How’s 2021 working out for you?

Are you moving forward?


Unfortunately, pandemic or not.


According to statistics, this time of year is when most will have given up on their 2021 goals especially if it involves losing weight.


Usually because people do it wrong, lack knowledge and get overwhelmed.


But don’t worry, I’m here to help and keep you right.


To arm with you knowledge bombs so you can take control back, shift those lockdown pounds, eat better, get fitter, stronger, have more energy, less stress and just start looking & feeling better in yourself.


So let’s start with shifting those lockdown pounds which I spoke about a couple weeks ago.


I showed you exactly how to calculate your calories , explained what macros are and how to measure these to get the best results.


Bottom line.


Calories in vs calories out will ALWAYS be the deciding factor whether you lose weight or not regardless of which method or ‘diet’ you choose.


However there’s something else that needs to be taken into consideration.


Something that will have a massive impact on your results, cravings and ability to build muscle aka look toned and sexy.


*** Eating Sufficient Protein ***


Unless you’re really into your nutrition and fitness, from my experience,


I’m guessing the majority of people reading this do NOT eat enough protein.


But if you want to lose fat, increase your metabolism and improve how your body looks and functions then eating sufficient protein is essential.


Here’s 3 reasons why:


1. Helps keep you FULLER for longer (and curbs cravings)


2. Helps BUILD and repair your muscle.


= more lean muscle

= higher metabolism

= burn more calories

= goodbye jelly belly

= hello sexy


3. Whatever your goal, preserving muscle should always be a priority and eating sufficient protein (alongside resistance training) will help you do this.


But exactly HOW much should you be consuming?


This will be different for everyone and based on numerous factors such as height, weight, activity level, etc.


For female fatloss, I’d suggest anything from 1.4g – 2g of protein per kg of bodyweight.


Aim for the lower range if you’re new to tracking or perhaps not very active.


Aim for the higher range to prevent hunger and if you’re more active.


But to keep it simple (we like that).


Lets keep it on average to 2g of protein per kg of bodyweight.



Let’s say you weigh 70kg = 70 x 2 (140 grams of protein).


Using My Fitness Pal (as mentioned previously) is an easy way to track this.


Hopefully you’ve been using it and learnt how AWESOME it is for removing any guess work, empowering you with knowledge and enabling you to get faster results.


If not, give it a go.


Best time to start making progress is always today : )


OK great, I need to eat more protein Lee but where can I get it from?


Here’s some examples:



Chicken, turkey, ground beef, steak, pork chops, bacon, sausages.



Salmon, haddock, halibut, cod, tuna, sardines, prawns.



Eggs, yoghurt, milk, cheese, cottage cheese, quark.


Non dairy

Almond milk, coconut milk, lactose free milk, oat milk, rice milk.


Legumes & Pulses

Navy, black, butter, edamame and kidney beans, lentils, chick peas.


Nuts & Nut Butters

Pistachios, cashews, brazils, walnuts, almond butter, cashew butter.



Quinoa, tofu, green peas, broccoli, protein shakes, protein bars.



If you don’t eat much protein then simply aim to try have it at every meal (breakfast, lunch, dinner).


Once you’ve hit that, try adding some protein snacks to your diet.


Babybel light, chicken stays sticks, ham dunked in philly light, high protein yoghurt (love abit of Skyr and Arla) and protein shakes/bars are a few of my faves to help me hit my target.


I hope you’ve perhaps learned something from today’s blog and more importantly I hope you put it into ACTION.


You can have the best intentions in the world but if you don’t do anything with them.


Nothing will change.



If you’d like further support with any of this, jump onboard The MAX Experience and I’ll guide you through everything step by step.


Lee ‘here to help you succeed’ Donald x



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