1/8/24 - Level Up Day 1 - Nutrition (Macros Set-Up Review)

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.

180 x 10 = 1800 calorie/day average

If they want a consistent, they would eat 1800 calories/day which = 12,600 calories/week

If they want to eat more on Saturday and Sunday, they could eat 1,500 calories/day Monday - Friday, 1,500 x 5 = 7,500 calories. 12,600 - 7,500 = 5,100 (divided by 2 = 2,550 calories/day on Saturday and Sunday.

"When designed with intention, a well-designed nutrition plan is the fastest way to improve your life."

Action Items

Call to Action

What times of the day do I have the least amount of energy? What foods do I associate with creating better mental and physical energy? (protein, carbs, fat)

How do I want my nutrition to affect my bodyweight?

Do I want my calories set to be consistent every day, or would I rather have the flexibility to have days where I can consume more?

What kind of energy do I want to have throughout the day? Can I see how my nutrition may be sidetracking my energy?

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