PROTEIN When setting up a nutrition plan to get the best response from your physique, protein should be your top priority. If your goal is to look lean and reveal your muscle, you'll want to aim for a minimum of 0.8 grams of protein/pound of desired bodyweight. On the higher end, you can go up to 1.2 grams/pound of bodyweight. Anything more than that, and you're now just stealing calories from your remaining macronutrients (carbohydrates and fat) particularly if you’re in a deficit. Protein is essential for building, repairing, and retaining muscle. When setting up your nutrition plan, the reason we emphasize protein as our macronutrient of most importance is because it lends itself best to the outcome for body composition, strength, and recovery. Even though overall calories are the biggest determinant for bodyweight, pair that with protein will lead to the best results for how you look. For people who have tracked or eaten with a macronutrient focused attention before, this can be challenging. The simplest way to do this is to focus each meal and snack around your protein first. Easy Protein List White Meat (Chicken, Turkey, other poultry) Red Meat (Beef, Bison, Game Meats) Fish (Cod, Salmon, Halibut, Tilapia, etc) SeaFood (Shrimp, Crab, Lobster, etc) Eggs (Whole and Egg Whites from any source) Dairy (Yogurt, Kefir, Milk, etc) Protein Powder (Whey, Casein, Pea, Soy) These are your most macro friendly options (low calorie, high protein density). There are plenty of plant based options as well. I included this list because as far as protein density for the calorie count these are the best options. Using this list as your primary sources of protein is the simplest and fastest way to body composition improvements. If you are controlling calorie intake for weight loss, these low calorie/high protein options are the simplest to include. Tracking Note: 1 gram of protein = 4 calories 1 gram of carbohydrates = 4 calories 1 gram of fat = 9 calories

Thank you so much for your investment in this program! Here is what you need to do/get before you do anything else. 1. TAKE BEFORE PICTURES standard bathroom selfies will do. This is a huge piece of the process. I hear so many times, "I wish I would have taken those pictures." If you haven't already, when you get back home, take these. We often don't know where we actually are, blame the mirror, blame our camera, blame the lighting. This is a reference point for where you are today. The change you're about to go through is meaningful and powerful. This will put you into action! I recommend doing front/side with arm extended/side with arm behind head/back - If you want to add a flex picture for a transformation reference at the end, it's a fun way to do it as well. 2. BUY A FOOD SCALE you don't need anything crazy here. You do want and need to know how much food you're eating. The precision of your intake does take some practice, but knowing how much you're putting into your body will make you pay attention more. Amazon.com: https://www.amazon.com/shop/ywfbryce?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfywfbryce_41YZK6X6WJZJV6N7YJEV or similar will work. This is particularly important on your calorically dense foods. Precision on low calorie foods like vegetables is not as important as high calorie foods like nut butters and oils. 3. BUY A HOME SCALE same as your food scale. Just have something that you can weigh yourself on regularly. Remember the scale is not going to tell you everything about your body composition. It is, however, a very important metric to keep track of, as it will allow us to adjust your nutrition and macro plan so you can continue getting the results you desire. If you can start to remove the mental stigma and understand it as one of your tools and metrics for working toward your goal, you'll be able see it more as something that is here to give you feedback not to judge or ruin your day.

Nutrition and how we feed and fuel our bodies is a valuable determinant of how you look and feel. This is no mystery to most people. So why is it so challenging for people to be able to get and stay in shape through proper nutrition? If you pay attention to to what the bulk of advertising space is: 1. low nutrient density, high calorie convenience foods 2. alcoholic beverages 3. prescription and over-the-counter drugs 4. insurance companies If you're not paying attention. You are being targeted to be and stay sick. These can all have their place, however: 1. Convenience foods are very easy to overconsume calorically without being satiating (you'll eat more, faster, and be hungry again quickly) 2. Alcoholic beverages can easily add to excessive calories, will age your organs when overconsumed, inhibit sleep quality, and decrease motivation. 3. Medications definitely serve a purpose, but if you're overdoing 1&2 you are immensely more likely to need and stay on these medications. 4. Insurance again is a necessity, but the less you take care of your health, the more dependent you become to your insurance plans. The reality is that proper nutrition to achieve optimal body composition and wellness is done through finding the right nutrition plan that is repeatable and enjoyable to your life schedule. With a little bit of planning it is actually pretty simple. You can really eat whatever foods you like. You can train through any modality, as long as you are consistent. SETTING YOUR CALORIE GOAL In a really simple way to calculate your daily caloric needs, follow the formula: (Bodyweight in pounds x Activity Multiplier to Goal Weight) x 10 - 12 (aggressive weight loss) x 12-14 (slow weight loss) x 14 - 16 (maintenance) x 16 - 18 (slow weight gain) x 18 - 20 (aggressive weight gain) *if you are less active pick the lower number, more active pick the higher number Example: A 180 pound person who works a sedentary job, exercises 2-3x week for 30 minutes who wants to lose weight aggressively would choose somewhere around a 10 multiplier.

Hey everyone! Just thought I would pop on here and offer any suggestions for foods/meals! I would also love to recipe swap with anyone! This is my second time working through a weight loss journey/ program and I love to cook and really learned how to change my eating patterns and habits without having to make sacrifices. If you are loooking for any recs feel free to add me on instagram @brittanynorris or click on my chef Britt highlight (and yes i ate all that while still loosing weight) id be happy to share any recipes ☺️ Excited to be a part of this journey with you all!

If you are interested in reviewing the deck from today, here is the link: https://www.canva.com/design/DAF1q3RYmkU/VnYgaqnUs9MfGyOarICViA/edit?utm_content=DAF1q3RYmkU&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton We will be touching on each piece of nutrition this week. If you are ready to start digging in, you can click on "Classroom" and you'll see my preferred foods list for Protein, Fats, Carbs on the "Setting up Your Nutrition Tab"