PROVEMBER
Pro-Vemeber is a high-protein challenge designed to help build, maintain, or grow muscle mass.
Option 1:
“Get-Lean” If you’re looking to drop body fat and get lean you are going to go into a calorie deficit.
We recommend a daily deficit between 300-500 calories.
Your second goal is to increase your protein intake to 30% of your diet.
Option 2:
“Build or Grow” If you want to build on your muscle base your goal is to hit your daily maintenance calories.
If you want to grow we recommend a daily calorie surplus of 200 calories.
Your second goal is to increase your protein to 30% of your diet.
CALORIES
To calculate your calories please use the website below. Fill in the relevant details to calculate your calories.
PROTEIN
How to add your protein goal to MyFitnessPal. Please add 30% as your protein goal and set your calorie goals.
MY FITNESS PAL
This guide will show you how to use MyFitnessPal. Please download the app.
TRACKING PROGRESS
The best way to track progress is your measurements and photographs. Below is a guide to traking progress in pictures.
PROTEIN GUIDE
Please download our protein guides, shopping list and cook books to suit your dietary requirements