STEP ONE

Start Tracking Your Food Using MyFitnessPal

Calories are the currency of weight loss.
If you use up too many calories, you gain weight.
But when you budget and save a small amount each day, you lose weight.
If you want to lose weight, chance are your finances of the food world are a bit out.
You need to see an accountant and get things in order.
That accountant is MyFitnessPal.

Its an app that sets you a daily budget so you can save calories every day and lose weight.
When you track your food you’re in full control of your results and the foods you can include in your plan.
You also stay accountable to your goals by logging your food with the MRF food diary.
Tracking your food empowers you to get results every week while including the foods you love, which means you can stick to the plan long enough to achieve your end goal and maintain the results afterwards.
There will be a learning curve and for some of you it will be a steep one but it will absolutely be worth it when you start to see results.

This link will help you calculate your Total Daily Energy Expenditure.
This is the number of calories your body needs to MAINTAIN its current weight.
You need to either take away calories or add calories to this number, depending on your goal.

Click Here to Calculate Your TDEE
If You Want to Lose Weight: Take 500 calories from your TDEE every day (3500 total for the week)
If You Want to Build Muscle: Add 300 calories to your TDEE every day

Macro-Nutrient Goals:
As you saw in the video, i set my macro goals to Protein (40%) Carbs (30%) and Fats (30%)

These are the levels of each food group that will help you lose weight, tone up and lose fat from your stomach and arms.

STEP TWO

Start Intermittent Fasting

STEP THREE

Learn to Portion Your Food Correctly

Portioning your food is as simple as using your hand as a measuring device.
The image below shows you how to portion your four food groups.

Food Portioning Explained

You DO NOT Need To Track These Green / Non-Root Vegetables
These vegetables should be in every meal and by having them there at every meal, we dont need to track them as they are a regular variable in the equation.

Artichoke, Arugula, Asparagus, Bean Sprouts, Beetroot, Beets, Bok choy, Broccoli, Brussel Sprouts, Cabbage, Cauliflower, Celery, Chicory, Cucumber, Egg Plant, Escarole, Green Beans, Kale, Leeks, Lettuce, Mixed Salad Bags, Mushroom, Onion, Pea Pods, Peppers, Rocket, Romaine, Spinach, Sprouts, Sugar Snap Peas, Tomato, Watercress

Vegetarians and Vegans Starting Flexible Dieting as a vegetarian or vegan is doable but it going to require some extra effort on your part.

The difficulty is that you haven’t many protein sources that allow you increase protein intake in isolation. All you can is prioritise your higher protein greens when building your meal plan and ensure protein sources are included wherever possible. A great step to take right away is to start supplementing with Leucine. Leucine is one of the three branched chain amino acids (BCAAs) and is unique in its ability to stimulate skeletal muscle protein synthesis. In fact, leucine has about a 10 fold greater impact on protein synthesis than any other amino acid! In other words, it will help you utilise more of the proteins you eat, which is important because most vegetarians are deficient in protein.

  • Oats
  • Rice (White or Brown)
  • Sweet Potato
  • White Potato
  • Quinoa
  • Butternut Squash
  • Fruits (2 serve per day max)
  • Berries
  • Wholemeal Pita Wrap *
  • Gluten Free Bread *
  • Gluten Free Pasta *

* The carbs in breads and pastas is huge compared to Sweet potato for example. You’ll have a lot less food and your diet will be hard to stick to if its made up of Breads and pastas

  • Coconut Oil
  • Avocados
  • Peanut Butter
  • Almond Butter
  • Olive Oil
  • Olives
  • Macadamia Oil
  • Organic Butter
  • Nuts *

*  Nuts are extremely easy to over consume. The calories are huge for the tiny amount of food you get. Try use your fats for oils on your food to add more flavor instead.

STEP FOUR

Eat Your Carbs and Fats at the Right Times

Every meal should include a portion of Protein and Greens with either a Carb OR Fat portion.

Example #1

Example #2

AM TRAINING
MEAL 1
MEAL 2
MEAL 3
PM TRAINING
MEAL 1
MEAL 2
MEAL 3
NON TRAINING DAY
MEAL 1
MEAL 2
MEAL 3

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