{"type":"video","version":"1.0","html":"<iframe src=\"https://www.loom.com/embed/41bfbd7c46294a629eaaa79030d7f2e5\" frameborder=\"0\" width=\"640\" height=\"480\" webkitallowfullscreen mozallowfullscreen allowfullscreen></iframe>","height":480,"width":640,"provider_name":"Loom","provider_url":"https://www.loom.com","thumbnail_height":480,"thumbnail_width":640,"thumbnail_url":"https://cdn.loom.com/sessions/thumbnails/41bfbd7c46294a629eaaa79030d7f2e5-4a1b669eee3d929a.gif","duration":640.363,"title":"Week One FAQ, Training and Nutrition Guide","description":"This Loom covers the start-up details for an 8-week training and nutrition program, including schedules, rest times, and how to use the app and community support. The familiarisation week runs from the 7th, with the 8-week program starting on the 14th, and rest times in the app are set to 3 minutes but should be adjusted based on exercise size, typically 1 to 1.5 minutes for heavier sets needing more rest. Diet options are provided for training days (more carbohydrates for strength and power) and off/rest days (lower carbohydrates for recovery and fat loss), with a pre-workout meal about an hour before training and post-workout meal flexibility. The speaker advises using the group for questions and feedback, notes a live call at week four, and explains routines, sleep quality, and tracking specifics like milk and measuring food in grams. "}