In this episode Ricky talks about how he takes people through their transformations with their nutrition & cardio.

12 week transformation of nutrition & cardio

First 4 weeks control your calorie intake. Don’t over complicate. Use food you enjoy and introduce as much whole foods as possible. Reduce trigger foods and avoid take aways.2,000 - 2,400 - 20 mins pwo +12.5k steps


4-8 weeks introduce a calorie cycling approach that allows you to train in a higher calorie state to keep performance but on rest days have a lower calorie approach to achieve more fat loss but don’t reduce calories too low to the point you can’t function daily. 1,800 - 2,200 25 minutes pwo + 15k steps


8-12 Continue the same process of weeks 4-8 but introduce low, medium & high calorie days to bring on more fat loss whilst performance still stays good and recovery. 1,600 - 1,800 - 2,400 30 mins pwo + 15k steps

Food stay pretty much the same and cardio output will increase