ISHP
Name: Keirstyn Moran Age: 34 Height: 5'4" Weight: 123lbs Focus: Endurance

Next Steps:

Calorie Tracking

  • Download and create an account with My Fitness Pal (or preferred nutrition tracker)
  • Fill out the "My Profile" section with your goals (ie: height, weight, target weight)
    • Input your Macros
    • Click the three dots on the bottom right corner
    • Click "Goals"
    • Click "Calorie, Carbs, Protein and Fat Goals" under the Nutrition Goals
    • Set the Calories, Carbs, Protein, and Fat to the recommended macro outlined above.
  • Once completed fill out your food intake from each meal on the main page

It's highly recommended to purchase a weight and food scale for more accurate results.

Daily Tasks

  • Weigh yourself in the morning, after your first bowel movement, and naked
  • Log your weight into your my fitness pal app
  • Track calories in grams - FOLLOW YOUR PERSONAL RECOMMENDATIONS.
  • Log in a diary:
    • Log any additional prescribed recommendation (i.e breath work)
    • Complete the prescribed training recommendations (i.e Zone 2 Training)
    • Log additional physical activity (i.e Monday - Strength Training 1 hour)

Two weeks after Appointment

  • Should you find the macronutrient breakdown difficult to follow, reach out to us to discuss a change within your caloric parameters

Should you have any questions or concerns please contact us!

Recommended Next Testing Date: October 2025

CONTACT: info@ishplabs.com WEBSITE: www.ishplabs.com SOCIAL: @ishplabs
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