Hey Team,

With the Summer Slam challenge just around the corner, it’s exciting to see so many of you getting ready to push yourselves, set new personal bests, and make the most of the opportunity to transform your fitness. But as we get into the swing of things, I’ve been hearing some conversations that I wanted to address, especially when it comes to your diet and calorie intake during the challenge.

The Goal: Fat Loss *Without* Muscle Loss

The best results in any fitness challenge come when we’re able to lose fat while *maintaining* muscle. That’s the sweet spot because it leaves us leaner, stronger, and feeling better. However, there’s a common pitfall that can derail your progress: eating *too* strictly. Yes, we need a caloric deficit to lose fat, but if we drop those calories too low, we’re at risk of losing hard-earned muscle as well.

Why Cutting Calories Too Much Can Backfire

Take, for example, a conversation I overheard on Monday night. One of our female members, weighing around 65kg, mentioned that she was planning to stick to around 1200 calories per day. Meanwhile, one of the guys, weighing 90kg-ish, was aiming for just 1400 calories. While I love seeing the dedication to dialing in nutrition, those numbers are *far* too low for their goals.

When calories drop too drastically, your body can go into ‘survival mode,’ slowing your metabolism and breaking down muscle tissue to use as energy. This can leave you feeling weak, decrease your overall performance, and actually *slow* your fat loss progress in the long term. Not exactly what we’re aiming for, right?

The Right Balance: Fuel Your Body, Preserve Your Muscle

Instead of slashing calories to the bone, focus on eating *enough* to fuel your body and keep your metabolism humming. Our simple food and recipe guide provides personalized recommendations based on your body weight and activity levels. For most people, this means keeping calories at a reasonable level while prioritizing protein intake.

For example, a 65kg female aiming for fat loss should probably be eating around 1600-1800 calories per day, with 100-120 grams of protein. Similarly, a 90kg male should be looking at around 2100-2300 calories and 160-180 grams of protein. These targets will ensure you have the energy to crush your workouts, recover properly, and *maintain* that lean muscle mass you’ve worked so hard to build.

To make things easier, we’ve included a table in your Summer Slam booklet that details exactly how many calories and how much protein you should be consuming each day based on your goals and body weight. The booklet also includes a healthy eating guide with serving sizes tailored to your specific targets, so you have a clear plan to follow throughout the challenge.  If you’re ‘too lazy’ to read the guide book (or you aren’t doing the challenge so didn’t receive it), well, no need to complicate your life.  You can EASILY get 150g of protein each day just like this:

That’s 150g (well, actually 149g!!!) of protein without even trying – and it really is as SIMPLE as that.  The key (to me) remains getting in the 50g of protein for breakfast and following up with a simple to prepare, high protein lunch.  Do that and the rest is SIMPLE!!!

Avoid the ‘Survivor’ Diet

Back to the point of this post – we’ve all seen TV shows like *Survivor* or *Alone* (honestly, how good is “ALONE” – did everyone see that episode where the guy killed the Musk Ox with his hands??), where contestants lose a *lot* of weight while consuming almost no calories and burning tons of energy building shelters and foraging for food. While that’s impressive, it’s not sustainable—and it’s certainly not healthy for long-term body composition. Those people are trying to win a competition, not build sustainable habits. The last thing we want is for you to lose weight during the challenge only to put it all back on in the 2-3 months afterward.

Instead, we’re focused on creating *sustainable* and *meaningful* changes to your body composition—gaining muscle and losing body fat in a healthy way. This challenge is about being strong and healthy, not just skinny. By prioritising protein and fueling your workouts properly, you’ll build a body that’s ready to tackle anything, long after the challenge ends.

Prioritize Protein, Don’t Fear Carbs

Protein is your best friend during this challenge—it helps repair and build muscle, keeps you full, and can even boost your metabolism. I want girls to aim for at least 1.8 grams of protein per kilogram of body weight and boys to target 1.8g – and as I said before, I would really prefer to try and START with 2g per day then reduce it based on how you “FEEL” (Listen to your body!!) than start at 1g/1.2g per day and try to increase because you’re feeling ‘tired’ all the time.

And don’t forget about carbs! They’re not the enemy—in fact, they’re your primary fuel source for high-intensity workouts. Instead of cutting them out, choose quality sources like oats, sweet potatoes, and fruits, and keep your intake balanced.

Listen to Your Body

Finally, remember that the scale isn’t the only way to measure success. Pay attention to how you’re feeling, how your clothes fit, and your performance in the gym. If you’re low on energy, feeling overly sore, or not recovering well, it might be time to reassess your intake. You’re here to get stronger, fitter, and healthier—not just lighter.

A Healthier Approach to Summer Slam

Let’s make this Summer Slam the best one yet by focusing on what really matters: fueling our bodies right, prioritizing our health, and staying strong. Remember, it’s not about eating as little as possible; it’s about eating smart. If you need help dialing in your nutrition, don’t hesitate to reach out to us. We’re here to support you every step of the way!

See you in the gym,
Michael.