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Nutrition & Training

23 articles


How can I convert my macros to calories?

The focus for THE BOD is solely on macronutrients. We designed the Flexible Dieting feature of THE BOD app to only show the macronutrient breakdown (Carbs, Protein, Fats, Fibre, Sugar) and not the calorie breakdown. This is to eliminate the confusion

How do I add my own Macros?

If you would like to add a new food to your Flexible Dieting, you can easily do so by using the Quick Add feature. All you need is the macronutrient breakdown of the serving you will consume. Once you have this information, you can follow these steps

Following a Meal Plan vs Flexible Dieting

All THE BOD programs offer the option to follow a set meal plan or take the macro approach and flexible diet. You have the choice to have your nutrition set for you and follow a meal plan that gives you consistency and structure or you can create you

Where can I find the Macro Calculator in THE BOD app?

Your macro calculations will be created for you after you complete setting up your profile in the app. This information is prompted for you to answer when you first create a subscription. Once you have answered these questions, you can find your pers

When flexible dieting, do I weigh my food raw or cooked?

We recommend weighing your ingredients raw. We understand that you may prefer to weigh your meals cooked rather than raw for ease of use or convenience. Here at THE BOD, our goal is to help you achieve results in a maintainable way. Whatever your cho

What are macros and how do I track them?

Macros, or macronutrients, consist of protein, carbohydrate and fat. These are the essential macronutrients required to control your body composition, body fat and ultimately your results. Your macros are calculated based on your measurements, but al

Do I have to track macros when following THE BOD?

No, you have the option to track macros or follow set meal plans. Alternatively, you can learn how to create your own meal plan. This gives you the freedom to achieve your nutritional goals through our set recipes, or through your own!

Warm up, functional and core sessions in the app

THE BOD training programs contain 4-6 sessions each week, split between strength sessions, full body conditioning sessions, functional sessions and core sessions. Each day of your program will involve one or two of these sessions for you to complete,

What is a 1RM and how do I calculate my own?

A 1 Rep Maximum (1RM) is the maximum amount of weight you can lift for a single rep for an exercise. Often, the exercises tested for 1RMs include the squat, bench press, deadlift, and overhead press. Find out more about how to calculate your 1RM here

Can I follow THE BOD if I have a preexisting injury or medical condition?

Please consult with your physician or doctor and seek advice before commencing any new program.

Can I still take part in other fitness activities while following THE BOD?

Yes. For workouts such as weight-based circuit classes, CrossFit classes, boxing and marathon or triathlon training, this can be replaced with a weight training day. For lower intensity activities such as swimming, hiking or cycling, this can be repl

What should I do if I miss a day of training?

We suggest you complete the missed training day on your next rest day and continue the program as normal, or alternatively skip it and continue your program as prescribed. If you have missed more than one training day due to sickness or injury then w

How many days a week am I required to train?

THE BOD Training Programs contain between 4-6 sessions per week. Three to four of these sessions are focused on full body conditioning, strength progression and muscle development. The remaining sessions focus on core strengthening, fat burning and r

What equipment do I need to follow the programs?

THE BOD Training Programs contain both home and gym workout options. Our gym program has been designed using pieces of equipment that you will find in most standard gyms. If you are following your program from home you will require some dumbbells, me

Can I follow THE BOD while pregnant or postpartum?

We recommend gaining clearance from your physician or doctor when considering following THE BOD while pregnant or postpartum. If you are pregnant or postpartum, we recommend using THE BOD Prenatal & Postnatal training programs. Always remember that e

Has my meal plan in THE BOD app been designed based off my macros in the flexible dieting section?

Your meal plan within the app is dependent on which training level you are following and is not designed around the macros which have been assigned to your profile.

Can you freeze or prepare meals in advance from the nutrition plan?

Yes, the majority of THE BOD meals can be frozen, reheated and/or defrosted. We outline serving sizes to allow for bulk preparation and catering to a family

I’m struggling to eat all of the food in THE BOD meal plan, what should I do?

If you’re struggling with the meal plan, we suggest for you use THE BOD Macro Calculator to calculate a more accurate suggestion of calories to consume daily. Once the calculator has determined specific macros for you and your goals, you can adjust t

What if I don’t like certain meals in the set meal plan?

The meal plan is designed to meet a certain caloric intake, macronutrients and micronutrients therefore we recommend not swapping meals. Choosing one or two days and repeating them, rather than switching ingredients or certain meals on certain days,

What if I have special dietary requirements?

We do not recommend making adjustments to the set meal plan if you choose to follow it. Our set meal plan has not been designed with any personal requirements such as allergies, hormonal issues or preferences in mind. However for intolerances, gluten

How many meals per day are in THE BOD set meal plans?

Each day in the meal plan includes breakfast, morning tea snack, lunch, afternoon tea snack, and dinner. Any meals on any given day can be swapped around to suit your needs. For example, instead of eating an apple for your morning tea, you can have t

How many calories are in THE BOD meal plans?

THE BOD programs each have a different set of calories depending on your level. THE BOD Level 1: 1600 calories per day. THE BOD Level 2: 1800 calories per day. THE BOD Level 3: 2200 calories per day. The exercise programs are developed to work in con

What if I am a vegetarian/vegan, how can I use THE BOD?

THE BOD caters to vegan and vegetarian dietary preferences. There are 40+ vegan recipes, as well as set meal plans.