Happy Client![/caption]
First let’s ask a couple of quick questions before the Oracle of Nutrition Enlightenment has been unfurled. A. What are your body composition goals? (fat loss, muscle gain, if you say “toning”….just stop) A2. Are you eating like you should to meet that goal? If not, stop reading now. You are not ready. Chances are you know how yous hould be eating and are making willing choices that moving you further away from your goal rather than closer. Go do that now and stop reading. B. How many meals are you eating per day? Are they made of food ? Like with ingredients that you can recognize? How many calories? How many grams of protein? Carbs? Fat? When’s the last time you ate fruit or vegetables? Consistently? How much water are you consuming on a daily basis? If you are not tracking any of this….you are not ready. Start tracking these, write them down, put them in an app, something….you can’t just guess and get results.
Things you have to know to qualify for The Protocol: 1. How many calories you need to maintain your body composition you are now with no activity (your BMR) First we need to figure out your maintenance calories. I use some formulas that I’ve found to be effective as starting points, making some adjustments for bodyfat levels.
ENERGY NEEDS |
|
CURRENT BODY FAT |
CALORIC INTAKE |
6%-12% | 17cal per pound of LBM |
12.1%-15% | 16cal per pound of LBM |
15.1%-19% | 15cal per pound of LBM |
19.1%-22% | 14cal per pound of LBM |
22.1% or above | 13cal per pound of LBM |