I am saving the whole "Measurements" of where you are and where you want to go for later in this process for a very good reason...it freaks folks out! I even hate to bring up the scale in Week Four of this process because it is discouraging. Keep this in mind this week....the scale is not the best reference for how well you are doing (more on this very, very soon I promise), but it is one of the only ways to determine how much you should be eating. For purposes of determining your caloric needs, please step on your scale (DON'T FREAK) and then use that number for the below computations for determining your Nutritional Targets. Now breathe and read on.....even the links (even though it seems like a lot of homework, trust me that it'll be worth it)....If you need help with the math... cagib1@charter.net ;-)
Eating supportively is key to gaining muscle strength, maintaining good health, and fat/weight loss. It is easy to get lost in all of the fad and misinformation available. First know that the information contained on this blog is not medical advice and is not intended to replace the advice or attention of health-care professionals. I am not a registered dietician. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. That said there are some pretty basic and easy things you can do to make sure that you are maximizing your workout efforts and supporting your muscles.
Basic Habits: Eating 20-30 grams of protein within an hour of waking up in the morning is an excellent way to kick start your metabolism. Another metabolic booster and support is to eat your largest meals earlier in the day starting with breakfast. Eating every 3-4 hours throughout the day keeps your metabolic rate stabilized and burning fat. Ideally each meal should be 15 grams or more of protein and make up 1/3 of your meal with the remaining 2/3 made up of produce and whole grains. Aiming to eat between 8-10 servings of Fruits/Vegetables daily is another great way to stay on track with your nutrition and support your active body. Staying propery hydrated daily is also key to supporting your fitness and weight loss goals (reference below section on hydration). Produce Serving Sizes & Produce Stickers
If you are aiming to reach fat loss goals, then you must eat mindfully. Part of mindful eating is not being distracted while you are eating (e.g., television) as well as tracking what you are eating (reference below section on tracking foods). Eating clean and planning your indulgences is another key factor...if you try to eat clean (whole foods rather than processed foods, limited sugar and white flour, etc.) about 90% of the time and limit your personal indulgences (PIs) to 3-4 times a week, you will be set for optimum supportive and fat burning mindful eating. Keep in mind that bites, licks, and tastes (BLTs) of foods throughout the day count towards your caloric intake and need to be tracked, or better yet avoided all together. Planning your indulgences is better than "winging" it as you will end up eating far more PIs throughout a week if you do not plan them in advance. Also check out these Post Links: The Importance Of Journaling & Weekends & Pre Splurge & Tricks & Tips & Alcoholic Beverages
Know that optimum fat loss and weight management is 75% what you eat. You cannot workout and eat whatever you want and expect ideal results. You cannot eat strictly and not workout and expect a fit body. You need both working together to give you ideal results and a healthy, fit body. Clean It Up x 5
Other Post Links regarding Protein: Vegetarian Protein Complementarity & Other Protein Sources & Yes More On Protein & Lean On Protein
Nutritional Targets: So what are these targets? Well, it can be different depending on who you ask. Let's start with some basics: Protein contains 4 calories per gram and it is recommended that approximately 10-35% of your daily calories come from protein. Carbohydrates also contain 4 calories per gram and comes from fruits, vegetables, and whole grains, and it is recommended that approximately 45-65% of your daily calories come from carbohydrates. Fats contain 9 calories per gram and it is recommended that approximately 20-35% of your daily calories come from fat (less than 10% from saturated fats and the majority from polyunsaturated and monounsaturated fats). Meeting Energy Needs
The next piece of the puzzle is determining your specific resting metabolic rate (RMR) which represents the number of calories it takes to fuel your body (ventilation, blood circulation, temperature regulation, digestion, etc.). The Mifflin-St. Jeor equation is the most accurate estimation of RMR and is outlined below. Some info you need to know to complete the formula are your weight in kilograms (1kg=2.2 lbs and you can easily convert by dividing pounds by 2.2), your height in centimeters (1 inch=2.54 cm and you can easily convert by multiplying inches by 2.54).
For men: RMR = 9.99 x wt(kg) + 6.25 x ht(cm) - 4.92 x age(yrs) + 5
For women: RMR = 9.99 x wt(kg) + 6.25 x ht(cm) - 4.92 x age(yrs) - 161
The RMR value derived from the predication equation is then multiplied by the appropriate activity correction factor below to determine your total daily energy expenditure (TDEE). Note that this equation is more accurate for obese than non-obese individuals.
*Sedentary (little or no exercise): 1.200
*Lightly active (light exercise/sports one to three days per week): 1.375
*Moderately active (moderate exercise/sports six to seven days per week): 1.550 (if you workout with me this is the calculator you would use) (Workout Calories)
*Very active (hard exercise/sports six to seven days per week): 1.725
*Extra active (very hard exercise/sports and physical job): 1.900
Example:
For a moderately active 38 year old 140 lb 5'6" female then;
weight in kg = 64 (140/2.2)
height in cm = 168 (66 x 2.54)
RMR = 1,341 ((9.99 x 64) + (6.25 x 168) - (4.92 x 38) - 161)
TDEE = 2,079 (1,341 x 1.550)
The Dietary Guidelines recommend that those trying to lose weight aim for a 500 calorie deficit per day, achieved through decreased calorie intake and/or increased physical activity. Even for fat loss you would take the above derived number and decrease it by 500 for your total daily caloric total. From there you can break out the particular nutritional targets: protein, carbohydrates, and fat based on the previously provided information.
Example:
If your TDEE is 2,079 then your total daily caloric intake should be 1,579 (2,079 - 500) then;
Protein would be 474 calories and 118 grams (1,579 x 30% / 4)
Carbohydrates would be 711 calories and 178 grams (1,579 x 45% / 4)
Fats would be 395 calories and 44 grams (1,579 x 25% / 9)
Be sure to reevaluate your nutritional targets about every 5 to 10 pounds lost.
Eating supportively is key to gaining muscle strength, maintaining good health, and fat/weight loss. It is easy to get lost in all of the fad and misinformation available. First know that the information contained on this blog is not medical advice and is not intended to replace the advice or attention of health-care professionals. I am not a registered dietician. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. That said there are some pretty basic and easy things you can do to make sure that you are maximizing your workout efforts and supporting your muscles.
Basic Habits: Eating 20-30 grams of protein within an hour of waking up in the morning is an excellent way to kick start your metabolism. Another metabolic booster and support is to eat your largest meals earlier in the day starting with breakfast. Eating every 3-4 hours throughout the day keeps your metabolic rate stabilized and burning fat. Ideally each meal should be 15 grams or more of protein and make up 1/3 of your meal with the remaining 2/3 made up of produce and whole grains. Aiming to eat between 8-10 servings of Fruits/Vegetables daily is another great way to stay on track with your nutrition and support your active body. Staying propery hydrated daily is also key to supporting your fitness and weight loss goals (reference below section on hydration). Produce Serving Sizes & Produce Stickers
If you are aiming to reach fat loss goals, then you must eat mindfully. Part of mindful eating is not being distracted while you are eating (e.g., television) as well as tracking what you are eating (reference below section on tracking foods). Eating clean and planning your indulgences is another key factor...if you try to eat clean (whole foods rather than processed foods, limited sugar and white flour, etc.) about 90% of the time and limit your personal indulgences (PIs) to 3-4 times a week, you will be set for optimum supportive and fat burning mindful eating. Keep in mind that bites, licks, and tastes (BLTs) of foods throughout the day count towards your caloric intake and need to be tracked, or better yet avoided all together. Planning your indulgences is better than "winging" it as you will end up eating far more PIs throughout a week if you do not plan them in advance. Also check out these Post Links: The Importance Of Journaling & Weekends & Pre Splurge & Tricks & Tips & Alcoholic Beverages
Know that optimum fat loss and weight management is 75% what you eat. You cannot workout and eat whatever you want and expect ideal results. You cannot eat strictly and not workout and expect a fit body. You need both working together to give you ideal results and a healthy, fit body. Clean It Up x 5
Other Post Links regarding Protein: Vegetarian Protein Complementarity & Other Protein Sources & Yes More On Protein & Lean On Protein
Nutritional Targets: So what are these targets? Well, it can be different depending on who you ask. Let's start with some basics: Protein contains 4 calories per gram and it is recommended that approximately 10-35% of your daily calories come from protein. Carbohydrates also contain 4 calories per gram and comes from fruits, vegetables, and whole grains, and it is recommended that approximately 45-65% of your daily calories come from carbohydrates. Fats contain 9 calories per gram and it is recommended that approximately 20-35% of your daily calories come from fat (less than 10% from saturated fats and the majority from polyunsaturated and monounsaturated fats). Meeting Energy Needs
The next piece of the puzzle is determining your specific resting metabolic rate (RMR) which represents the number of calories it takes to fuel your body (ventilation, blood circulation, temperature regulation, digestion, etc.). The Mifflin-St. Jeor equation is the most accurate estimation of RMR and is outlined below. Some info you need to know to complete the formula are your weight in kilograms (1kg=2.2 lbs and you can easily convert by dividing pounds by 2.2), your height in centimeters (1 inch=2.54 cm and you can easily convert by multiplying inches by 2.54).
For men: RMR = 9.99 x wt(kg) + 6.25 x ht(cm) - 4.92 x age(yrs) + 5
For women: RMR = 9.99 x wt(kg) + 6.25 x ht(cm) - 4.92 x age(yrs) - 161
The RMR value derived from the predication equation is then multiplied by the appropriate activity correction factor below to determine your total daily energy expenditure (TDEE). Note that this equation is more accurate for obese than non-obese individuals.
*Sedentary (little or no exercise): 1.200
*Lightly active (light exercise/sports one to three days per week): 1.375
*Moderately active (moderate exercise/sports six to seven days per week): 1.550 (if you workout with me this is the calculator you would use) (Workout Calories)
*Very active (hard exercise/sports six to seven days per week): 1.725
*Extra active (very hard exercise/sports and physical job): 1.900
Example:
For a moderately active 38 year old 140 lb 5'6" female then;
weight in kg = 64 (140/2.2)
height in cm = 168 (66 x 2.54)
RMR = 1,341 ((9.99 x 64) + (6.25 x 168) - (4.92 x 38) - 161)
TDEE = 2,079 (1,341 x 1.550)
The Dietary Guidelines recommend that those trying to lose weight aim for a 500 calorie deficit per day, achieved through decreased calorie intake and/or increased physical activity. Even for fat loss you would take the above derived number and decrease it by 500 for your total daily caloric total. From there you can break out the particular nutritional targets: protein, carbohydrates, and fat based on the previously provided information.
Example:
If your TDEE is 2,079 then your total daily caloric intake should be 1,579 (2,079 - 500) then;
Protein would be 474 calories and 118 grams (1,579 x 30% / 4)
Carbohydrates would be 711 calories and 178 grams (1,579 x 45% / 4)
Fats would be 395 calories and 44 grams (1,579 x 25% / 9)
Be sure to reevaluate your nutritional targets about every 5 to 10 pounds lost.
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