THE FACEBOOK GROUP

We will do most of our communication via our Facebook Group so please make sure you request to join our group so that we can guide you through your six weeks transformation,

You can use this group for posting your food, fun feedback on sessions or for general questions that may benefit the group.

Please click the link below to join:

Click me

THE FOOD PLAN

You would have received your e-mail with the food plan attached or alternatively the food plan is in the files section of the Facebook Group.

If not click the link below and you can view it from here:

Click me

THE TRAINING

-You can attend a minimum of 3 sessions a week and a Maximum of 6 sessions.

-You can use Transformation sessions at 7:30pm Mon-Thursday or Friday at 6:30pm or ANY Fit Project Sessions.

-In terms of the difference between the sessions, Fit Project Session is for monthly clients so demos and explanations will be slightly quicker. However, if you do a Fit Project session we will help you out so don’t panic at all. However, in transformation sessions we slow down the demos for the first 2-3 weeks plus the explanations take longer and it’s more guided and a little quieter.

-You must book all sessions using your Project U Fitness app. If you are new to the app, click create an account and verify from there your passes will be on, If you can’t book in please message Andrew Sims/ Mark Tye on socials or email info@projectufitness.co.uk.

– We strongly recommend on days you don’t train you do 10,000 steps to aid muscle recovery & to promote weight loss.

COURSE SCHEDULE

-If you can please come early for your first session of every week so that we can get you weighed. If you just come to the front desk and speak to the team saying you need to step on the scales.

-We will take photos at the start and at the end of the course. Please wear something tight and bright for the first photo. You are able to get changed after if you wish.

-Weigh-ins will be weekly and you can track them on Project:U Online app if you are on Apple or www.projectuonline.co.uk if you are on Android. Your username will be full name (all lowercase, all one word) e.g. andrewsims and password will be the word “password” all lowercase.

-Your mentor will be messaging you end of week 1 , you will find it who it is then, however if you need anything just message Andrew Sims, Mark Tye, Philly or Alex Georgiou.

-Coaches are always here for you from start to finish so please message them or speak to them if you need advice or support.

NUTRITION

-There are three food plans with variable calories. There is a; 1400 calorie plan, 1700 calorie plan or a 2000 calorie plan.

-The food plan will be dictated by the calculation of this website (https://healthyeater.com/flexible-dieting-calculator). If you fill in your details on the website and if you put yourself down as a Sedentary for now, this can be adjusted by week 1 depending on the weight loss and also the energy levels of the individual. Lastly, when it says “lose” click on it and click “lose 20 percent (maximum fat loss).

– Once you click calculate, a number of calories will appear. If the calculator says 1400-1699 calories, you will follow the 1400 plan. If the calculator says 1700-1999 calories, you will follow the 1700 plan. If the calculator says 2000+ calories, you will follow the 2000 plan.

-Now you know the plan, you will see typical FAQ’s below and in the food plan there is a typical swap guide for you to work through. For example, if you don’t like fish there will be another protein source you could change it for in the plan.

-You will follow that food plan for a minimum of 4 weeks and there is a final push plan which is optional and will be discussed further down the line via your mentor.

-In terms of liquids, we are looking for 2.5 litres of water a day with a maximum of 2-3 teas and coffees (black) with a dash of milk a day. Where possible, we are looking for no fizzy drinks & no alcohol during the transformation.

-However, we understand that there will be 1-2 events this six weeks, let’s work together to work out a plan to limit the damage. speak to your mentor for more information.

FAQs

“Is the weight cooked grams or uncooked?”

In terms of a handful, a handful is exactly that, do not complicate it OR don’t start wearing Goalkeeper gloves to measure out your nuts (pardon the pun).

“Can I swap?”

Me personally, if you are allergic then YES please do change it, if you just don’t like something, I would suggest you eat it. If you can’t tolerate something then please do swap it.

“I am full at meal times, do I skip meals?”

Trust the process and follow the plan to a tee, no ifs or buts.

“Can I have sugars and sweeteners?”

I will make it simple, it is a no.

“Can I have herbs and spices?”

You can add any herb and spice you wish, I would highly recommend buying an empty “cook in the bags” and add your herbs and spices so that your food isn’t dry.

“Andy, I love tommy sauce (tomato), can I have that?”

Glad to hear it, but you won’t be having that for another six weeks. You can however use your snacks to combine with your meals to make them tastier. For example, using the peanut butter to make a satay chicken. The plan doesn’t have to be a rigid 3 meals & 3 snacks a day.

“How will the first few days be?”

You will get headaches in the first 2-3 days and this is completely normal just make sure that you have plenty of water and it will pass by. This is usually your body “getting rid of” all sugars and crap that you eat the weekend before you start. Also, it is common to feel full and sometimes a change in diet can leave you constipated. If that is the
case add spice and chillies to your food and no doubt that will help the process.

“I have a social event, what do I do?”

You go to the social event, you drink your water or cordial and you pick something sensible from the menu and you ask the waiter if you want it cooked healthy as you are following a six weeks plan at Project:U 😉

“Should I eat before or after I train at 19:30?”

I would always choose to eat before usually around 6pm or 6:30pm but if you do struggle please eat after your class that is no issue at all.

“Andy, I don’t normally eat breakfast?”

Well you do now!

“Water – Can I have flavoured?”

We recommend sticking to good old fashioned still water. You can add diluted juice to this but in moderation. Please make sure there is no added sugar.

“I had some headaches in week 1”

Don’t worry about this. This is the ‘toxins’ from your previous diet leaving the body and symptoms can often be headaches. Best cure for this – plenty of water!! It carries all the vital minerals you need. Also, make sure you get your rest.

“Can I swap meals if I don’t like the choices of the plan?”

Again, for best results try and stick to your own plan. However, if you would like to swap a day for a day this is fine (E.g swap the Friday 1700 calorie plan for the Friday 1700 vegetarian plan)
Please do not swap one meal. The food plans are carefully constructed for you to achieve results.

“Protein powder – What’s the best way to make a shake?”

We recommend our Bulk Powders or MyProtein. options from the studio. For best results add one scoop of protein powder with 150 ml of cold water and 150 ml of semi skimmed or skimmed milk then blend. Add ice if you like your shakes to be a bit thicker.

“Can I use 1 cal cooking sprays?”

Yes! Absolutely – we would encourage this to be used more than any other option when frying. Just be careful how many times you spray a 1 cal spray. Spraying it 100 times will add 100 cals!

“I’ve got an event to attend during the course. What should I do?”

Most people will have at least one “social” event that they are committed to during a 6 week period we have found. Our advice. Speak to your group mentor/trainer about this! Depending on your progress and the point of the course you are at may determine what guidance the trainer gives you. However, remember – you’ve committed to the course! Give it your all and make sure it’s a primary focus! Trust us – you’ll be glad you did when you see those results after 6 weeks!

“What happens at the end of the course?”

Keep an eye on the facebook group as we head into the last week or 2. A link will get posted asking you to book into a final weigh in slot. At the weigh in, give yourself a 15-20 minute window to have a chat with Andrew/Mark or your course mentor. From here we will take a look at your before and after photos – Wait until you see them!

“Does the food have to be totally plain?”

No it doesn’t, you can have dry herbs and spices with your meals e.g. mix your chicken in the spice/herb or sprinkle over the top.

“Can I change out porridge as I struggle to eat it?”

The breakfasts are programmed and in there for a reason, if you struggle to eat it the conventional way, try blending it in a mixer and try drinking it.

“I’ve got bad legs/arms, I’m struggling to walk/Lift. Should I still come to my session?”

Yes you should still attend your allocated session, DOMS (delayed onset muscle syndrome) is a normal practice after 24/48hrs after your first training session, this will ease and the healing process will quicken by staying active by completing your session and allocated steps along with staying hydrated.

“Can I still take vitamins?”

Yes normal everyday vitamins like cod liver oil, vitamin D etc are all okay to keep taking during the 6 weeks anything out of the ordinary please speak to your group leader/trainer.