An important first step to make nutritional goals and targets is to first know where you are at with regards to your caloric intake and macros (protein, carbohydrates, and fats). This way you will be able to better plan if you need to scale back your calories to lose weight, maintain weight, or even try to gain muscle. Also, you may want to set goals to improve the ratios of your macro-nutrients and even the sources and types of your nutrients. To get started, I am asking everyone partaking in this challenge to download the following free app or bookmark it on your computer:
https://www.myfitnesspal.com/
Here you simply put in the foods you eat each day. It is a bit of a pain at first, but eventually it will store your regular entries, and it will be very quick.
As an alternative, you can go “old school” and write down your calories and macros in written food journal, but myfitnesspal is a lot easier once you get familiar with it.
Week 1- Count Your Calories and Determine Your Goal(s)
- Track your calories each day and see how much you normally eat. Also, briefly observe your proteins, carbohydrates, and fats. In tracking your calories, you will begin to see what your average number of calories are per day.
- Decide upon a nutritional goal(s) for this month. I suggest no more than three at a time. Here are some goals to consider:
- Lose weight
- Start by cutting 500 calories per day. 3500 (500×7) is approximately 1 pound per week and is a healthy way to lose weight.
- Maintain weight
- Try to keep your calories in the range of this past week but pay attention to what your macro breakdown is. See below.
- The sources and types of your proteins, carbs, and fats is also important to consider.
- Gain muscle
- Start by increasing your calories mainly in the form of protein grams by 250-500 calories per day. This might be as simple as adding in an extra can of tuna for lunch and a little extra chicken for dinner.
- Lose weight
How much of each Macro Nutrient should I eat?
- Get my protein grams per day needed
- You should eat 2 grams of protein per Kilogram (divide body weight in lbs by 2.2) of body weight per day.
- For example, a 176 pound guy should eat about 80 grams of protein per day 176/2.2 = 80
- Get my carbohydrate grams per day needed
- When your workload is high you need to bump up the carbs. Eat 6 – 8 grams per kg of body weight depending on your training volume and day to day activity. This can be less 6 – 4 if you are not working out regularly.
- 176 pound guy would be: 80 x 6 – 8 = 480 to 640 grams
- Get my fat grams per day needed
- Start with eating 1.25-1.5 grams per body weight of fats and see how you respond. On higher training days bump the fats up to 2 grams per KG bodyweight.
- 176 pound guy would be: 80 x 1.25-1.5 = 100 to 120 grams.
- Eat better quality protein, carbohydrates, and/or fats each day
- This might include the source such as fish over pork.
- Also consider the type such as eating organic fruits and vegetables.
Week 2- Post Your Goal(s) to GroupMe by January 14th and Get Disciplined
- You have had a week to observe your caloric intake. Now it’s time to make some goal decisions. Remember 1-3 goals is optimal.
- Post your goal by January 14th to the 1st F Mumble Chatter GroupMe.
- We will be checking in with each other and holding each other accountable each week.
- Remember the secret to any new habit is commitment. And don’t beat yourself up if you mess up a day. This does not give yourself permission to now mess up tomorrow. Change your status quo!
Week 3- Feedback by January 21st
- Be honest with yourself. How did you do this past week? Where did you do well and where do you still struggle? What changes could you make to improve or do you just need to maintain?
- Post your personal feedback to 1st F Mumble Chatter GroupMe by January 21st.
- Remember there is never any failure only feedback! You only fail if you give up.
Week 4- Reflection by January 31st
- Reflect over the past several weeks. How did you do with regards to your goal(s)? Where did you do well and where do you still struggle? What changes could you make to improve or do you just need to maintain?
- Do you need to modify your goal into next month, maintain the goal(s), and/or is it time to add a new one?
- Post your personal reflections to 1st F Mumble Chatter GroupMe by January 31st.