Why your health and fitness goals are fuelled by what’s on your plate


Want to reach your health and fitness goals?  We believe that 80% comes down to your nutrition.

The one hour that you are in the gym is relatively easy!  Show up at the gym, do battle with the weights, add in some cardio and hit the shower.  The truly hard part is the other 23 hours of the day and your nutrition.

To get results and to perform at your best, you need the right macros for your goal. We’ve done all of the macro calculations for you with our meal plans specific to males and females and different health and fitness goals.

To achieve optimum results, women shouldn’t eat the same meals as men.  As an example, our Women’s Weight Loss meals are specifically designed to suit the way women absorb and breakdown food to maximise and fast-track weight loss.  Our Women’s Weight Loss meals are specifically designed to suit the way women absorb and breakdown food. On average, women absorb 15-30g of protein per serve (approx. 0.9-2.0g x bodyweight daily). That’s why it is important women consume meals that meet these exact requirements, along with the correct portion sizes. Women’s Weight Loss Meals are high protein, low fat and low carbohydrates.

Want to learn more about why we at 5.4 take your macros so seriously?  Here is an outline of the four basic building blocks of sound nutrition:


Protein not only helps build muscle, but higher-protein diets also help burn fat. Protein attacks body fat in several ways.

Protein’s thermic effect, which is how many calories it takes to chew, digest, absorb, transport and store the food you eat, is higher than that of fat or carbohydrates. So if you consume 100 calories from protein, fat and carbs, your body will burn off more of the calories from protein, making body-fat storage less likely.

Protein also has a high satiety factor (it makes you feel fuller longer) because it impacts hormones that regulate hunger, so it can help you avoid rig busting overeating.


Calories are a measurement of the energy consumed from foods and drinks. They’re also a measure of the energy burned doing your day to day tasks. The number of daily calories you need to consume is a balancing act. Take in too few calories and your body will struggle to muster up the power, strength and endurance you need to call on when in the gym. Heavy training paired with inadequate calorie intake also can impair your immune system, setting you up for poor recovery and illnesses like colds and the flu. Conversely, if you regularly consume calories beyond what your body needs to support training and normal bodily functions, you could see your tight abs turn to belly flab.


Carbs can be really confusing … Eat the right kinds and they’ll keep your body performing more like a sports car than a station wagon. But step off the straight and narrow, diving into artificial sweeteners and fast-digesting sources, and you’ll soon experience carbs’ dark side.

Unlike protein and fat, carbs are quickly and efficiently converted into the energy that hardworking muscles need.

Smart carb intake means whole, unprocessed foods. These include whole fruits, vegetables, sweet potatoes, and whole grains like brown rice and oats.  These foods are also chock-full of essential vitamins, minerals and antioxidants.

Individuals involved in strength training should aim for 40 to 50 percent of their overall calories from carbohydrates. Carb cycling, in which carbohydrate intake is increased on high-intensity training days and is pared down on rest days, can help improve physique and energy levels.  This is why we suggest the addition of low GI carbs on training days when you are on the weight loss plan.

In addition to monitoring carb intake, you should keep watch on your daily fibre intake. Fibre, which is an indigestible form of carbohydrates, removes waste from the body and is essential for keeping your bowels healthy. Fibre helps slow down digestion, which functions to promote satiety and prevent appetite-increasing drastic swings in blood-sugar levels.


While carbs are the main source of fuel for high intensity training sessions, the body turns to fat as an important energy source during more moderate endurance exercise, like a long run or bike ride, as well as daily activities from thumbing through your Insta or taking the stairs at work.

Dietary fat is also required for making hormones like testosterone and estrogen as well as for the proper absorption of the so-called “fat-soluble” vitamins A, D, E and K.  Some dietary fat is also necessary to absorb the disease-thwarting antioxidants in brightly coloured vegetables and fruits, like beta carotene, lycopene and lutein.

Not all fats are created equal. The best ones help keep your heart beating strong and bolster fitness gains, while too much of the wrong ones can torpedo your health and athletic performance. Here’s a quick summary:

Monounsaturated Fat

Monounsaturated fat is considered to be heart healthy. Monounsaturated fat offers protection against heart disease by lowering harmful LDL cholesterol while raising beneficial HDL cholesterol numbers.

Top sources include nuts, seeds, olive oil and avocados.  I love to add some avocado to my 5.4 breaky omelette and I also enjoy a small portion of nuts as a snack to get my monos in.

Polyunsaturated Fat

The powerhouse fats are the omega-3s, which have been linked to a wide range of health benefits, including improved heart, joint, brain, immune and eye health.

Top omega-3 sources are fatty fish like wild salmon, sablefish and sardines, beef, dairy, eggs, walnuts, and chia seeds.

Saturated Fat

Don’t go overboard on this fat, but don’t avoid it entirely. Some dietary saturated fat is essential for hormone production, including testosterone, the primary anabolic hormone in men. Lauric acid, the saturated fatty acid in coconut, laurel and palm kernel oil, appears to have strong anti-bacterial properties, and because of its unique structure, it’s more likely to be burned for fuel than stored as flab.

Trans Fat

This man-made fat was created as a replacement for saturated fat to enhance the flavour, texture and shelf life of certain processed foods like margarine, shortening and baked goods. Research is now clear that unlike naturally occurring saturated fat, regular intake of even small amounts of trans fat can increase your risk for diseases, including diabetes and heart disease.

So you will often hear us at 5.4 talk about the macros of our meals.  Why? Because we’re a little different … all our prepared meals are 100% healthy, calorie and portion controlled meals. We specialise in meal plans that GETTING RESULTS.

To learn more about our plans go to