About Found My Physique

Hi, my name is Simon, your Nutritionist!

Since 2009, I’ve been helping clients find their way to becoming fitter, healthier and more confident as a personal trainer. After years of coaching, it really hit me that nutrition is the most important factor for body composition changes and health! Many of us are wasting our time in the gym without addressing our diets!

I committed myself to study 5 years of nutrition at uni and hundreds of books and articles. I’m so passionate about encouraging and assisting others to look and feel their best, I want to get this knowledge out to the world. The things I have learned are too amazing not to share so I have developed my own programs and dietary procedures that are backed by science and produce amazing results!

Since launching Found My Physique in 2017, my diet routines, nutrition coaching and assisting gyms with their challenges have seen over 2000 kg of weight-loss.

I believe a healthy lifestyle is in everyone’s reach, no matter what your background or schedule! Whether you’re a uni student, a busy parent or you work full-time, you deserve to feel good about yourself and get the body of your dreams. Nutrition is a skill that we ALL need to master as it dramatically impacts our health, longevity and body composition.

My nutrition plans and training programs are simple to follow and educate you on how to improve your nutrition skills; perfect if you struggle to make time or need options to choose from.

Join my online coaching program and receive world-class nutrition coaching specific to your goals and deadlines. No matter where in the world you are, you can connect with me and I will try to help you achieve long term RESULTS. No gimics, no supplument “systems”- just learning to form a healthy relationship with food.

For more information, go to - www.foundmyphysique.com.au

Top 10 Foods for Brain Health

Body Fat Percentage Photos For Men And Women - Wollongong

Body Fat Percentages And Body Compositions

Are you wondering what your body fat percentage is?

We have put tether a guide so you can understand body composition and what it is made up of. First, it is important to know that your body composition is made up of a FEW factors

• Body Fat Mass
• Muscle Mass
• Other Mass – bones, organs etc

Having a various amounts of each changes the way your body composition looks. When your body fat is low you usually have more definition (as you can see the amount of muscle mass benief the body fat).

 

Examples Of Various Body Compositions:

There are 4 main types of body composition, each having varying amounts of muscle mass, body fat mass and definition

Overweight

Overweight body composition is very common in certain countries. Any one of us can become overweight – it just requires a calorie surplus for an long time period!

Usual Characteristics:

• • Muscle mass – Moderate to high
  • Fat mass – High
  • Definition – None as there is too much body fat

Usual Goal: Weight loss (More specifically, fat loss)

Underweight 

Underweight individuals are usually NOT EATING ENOUGH, either on purpose or accidently. They often report low energy, health issues, vitamin and mineral deficiencies and low amounts of strength.

Usual Characteristics:

• • Muscle mass – Low
  • Fat mass – Low
  • Definition – Moderate

Usual Goal: Weight Gain (specifically muscle) in the form of a clean bulk

Average

Average body composition is a good goal for many who suffer from being overweight or underweight. Keeping a good body composition is important for your energy levels, confidence, immune system and long term health.

Usual Characteristics:

• • Muscle mass – Moderate
  • Fat mass – Moderate
  • Definition – Moderate

Usual Goal: Maintain, Muscle Gain or Body Recomposition

Muscular

Muscular physique is the goal for many athletes or body builders. Some genetically lucky individuals find it easier to achieve this physique, but it is attainable for all! Most people blame “genetics” for not being able to achieve this physique. Unless you had a serious attempt at training and good nutrition for atleast 1 year, you actually have no idea if your genetics are good or bad.

Usual Characteristics:

• • Muscle mass – High
  • Fat mass – Low
  • Definition – High

Usual Goal: Sports performace or maintaining/increasing muscle mass

https://www.foundmyphysique.com.au/body-fat-percentage-photos-for-men-women/

How To Modify, Adjust Or Choose Alternatives For Success

Introduction

Modifying the F45 diet may be simple for those who have a higher level of dietary skills or experience, but many are struggling to find answers.

About the author (Simon): For 4 years I worked as the head trainer at F45 Wollongong (NSW, Australia), at which time I was completing my nutrition degree at the University of Wollongong. F45 sold out Australia wide in only 4 years and is quickly becoming a global phenomenon! Whilst at Wollongong F45 I ran 20+ challenges, including nutrition seminars, personal nutrition consults and was constantly giving out nutrition advice to clients.

A frequent question client would ask is: “How can I modify the a F45 diet” but this question came in all shapes and sizes – thus this guide has been created!

This is your definitive guide to modifying the F45 diet from a F45 veteran and qualified university level nutritionist! Enjoy!

I am not officially affiliated to the F45 anymore. I do not make money off this post (unless you want me to be your nutrition coach) but rather I just hope to offer some clarity to those struggling whilst using the F45 eating plan. Enough said…

Table of content:

1. The Basics (What you need to understand)

Macronutrients

Calories

Micronutrients

Nutrition Pyramid of Priorities

2. The F45 Diet

Calories of the F45 Diet

Phases of the F45 Diet

3. Modifying the F45 diet

Modify or swap an ingredient

Modify or swap an meal

Repeat a day

Stick to the same macros

Stick to the same calories

4. Other Frequently Asked Questions

Bigger / Taller than average – how to adjust

Different goal than ‘shredding’

What is i just use a meal prep service?

What if I do extra training sessions?

How can I preserve muscle mass?

I’m going start tracking macros, how long should I track my intake for?

I want to keep dieting but I don’t think the F45 calories are what I require?

5. Busting some myths

Detoxing is more myth than fact

The initial weight loss

Coffee intake is actually great for burning fat

There is no magical fat loss effect of low carb

Eating more often does not speed up your metabolism

6. Conclusion

I realize that many of you may be dieting FOR THE FIRST TIME, thus I have kept this post relatively simple and included definitions so it is easy to follow. Okay, let’s get started and level up your dietary skills!

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