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Winter Weight Loss Meg Forbes
Winter Weight Loss Meg Forbes
Winter Weight Loss Meg Forbes
Winter Weight Loss Meg Forbes
Winter Weight Loss Meg Forbes
Winter Weight Loss Meg Forbes
Winter Weight Loss Meg Forbes
Winter Weight Loss Meg Forbes
Winter Weight Loss Meg Forbes
Winter Weight Loss Meg Forbes
Winter Weight Loss Meg Forbes
Winter Weight Loss Meg Forbes
Winter Weight Loss Meg Forbes
Winter Weight Loss Meg Forbes
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Winter Weight Loss Meg Forbes

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Nutrition Seminar by Meg Forbes focusing on off season (winter) weight loss, dietary recommendations + nutritional coaching

Nutrition Seminar by Meg Forbes focusing on off season (winter) weight loss, dietary recommendations + nutritional coaching

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  • 1. Nutrition Coaching to Achieve YOUR Goals
  • 2. <ul><li>Resting Metabolic Rate </li></ul><ul><ul><li>Amount of calories needed in a day without exercise </li></ul></ul><ul><li>Metabolic Type </li></ul><ul><ul><li>Ratio of protein, fat, and carb that you feel best with </li></ul></ul><ul><li>Skin Fold Testing-lean muscle analysis </li></ul><ul><ul><li>The more muscle the more calorie burn </li></ul></ul><ul><li>Ratio of Carbohydrate /Protein /Fat </li></ul><ul><ul><li>determined by the persons’ ability to burn fat for fuel as well as the phase of training. </li></ul></ul><ul><li>Stress Level, Sleep </li></ul><ul><li>Meals/Day- thermic affect of food </li></ul><ul><ul><li>Small, frequent meals to keep metabolism revved. </li></ul></ul>
  • 3. <ul><li>Resting Metabolic Rate Testing </li></ul><ul><ul><li>Takes out one of the largest variables in determining caloric needs </li></ul></ul><ul><ul><li>Helps to stay on track on recovery days as well as lower bouts of training </li></ul></ul><ul><li>Metabolic Testing </li></ul><ul><ul><li>Gather information about where you need to work to achieve the best results, know where you are so you know where you’re going. </li></ul></ul><ul><ul><li>Determine if you are a fat burner or carb burner during exercise (VERY helpful with racing too). </li></ul></ul><ul><ul><li>*Once we know this data YOUR plan can be very precise. </li></ul></ul>
  • 4. <ul><li>If undetermined can produce excess inflammation and inhibit proper recovery </li></ul><ul><li>May contribute to weight gain or inability to lose weight </li></ul><ul><li>Fogginess, headache, fatigue, skin trouble, GI trouble, dehydration/dry mouth, achy joints/body, a hard time focusing or finding motivation, irritable </li></ul><ul><li>IgE-true allergy, determine best through blood test </li></ul><ul><li>IgG/IgA- sensitivity </li></ul><ul><li>Lactose, glucose, fructose intolerance </li></ul>
  • 5. <ul><li>Step 1: Get body fat tested </li></ul><ul><ul><li>FasCat can perform skin fold testing accurately </li></ul></ul><ul><li>Step 2: Pick a realistic BF% goal </li></ul><ul><li>Step 3: Determine fat mass </li></ul><ul><ul><li>Current body weight x body fat % </li></ul></ul><ul><li>Step 4: Determine lean muscle mass </li></ul><ul><ul><li>Subtract fat mass from current weight </li></ul></ul><ul><li>Step 5: Calculate Goal Weight </li></ul><ul><ul><li>Current lean muscle mass/goal lean muscle mass % </li></ul></ul>
  • 6. <ul><li>Ideal Body Fat for Racing </li></ul><ul><ul><li>Men 20-29, 3-10% </li></ul></ul><ul><ul><li>Men 30-39, 5-12% </li></ul></ul><ul><ul><li>Men 40-49, 6-15% </li></ul></ul><ul><ul><li>Men 50+, 8-17% </li></ul></ul><ul><ul><li>Women 20-29, 10-16% </li></ul></ul><ul><ul><li>Women 30-39, 11-17% </li></ul></ul><ul><ul><li>Women 40-49, 13-20% </li></ul></ul><ul><ul><li>Women 50+, 14-22% </li></ul></ul><ul><li>Pick realistic goal, avoid the dark side  </li></ul>
  • 7. <ul><li>Resting Metabolic Rate + daily expenditure (you can use the calories off of your power meter) + 200-500 calories for going about your day. </li></ul><ul><ul><li>SUBTRACT hours spent on bike if longer than 1 hour. You should not double count calories. </li></ul></ul><ul><ul><li>Example: RMR = 1800, OFF Day = 2200, EZ Day= 2900, Moderate Day = 3500, Hard Day = 4200 </li></ul></ul><ul><ul><li>Divide your OFF day number by 24 hours and subtract the number of hours trained. </li></ul></ul><ul><ul><li>Example: burned 1600 on 3 hour ride. You will need to divide 2200 by 24 then subtract 3 of those hrs = 273. Then you can add your 1600 to 1927 = 3527. </li></ul></ul><ul><ul><li>OR you can take 1/8 th of RMR and add in OFF day, very similar </li></ul></ul>
  • 8. <ul><li>Do NOT sabotage your workouts </li></ul><ul><ul><li>You may choose to do 1 day/week in carb deficit </li></ul></ul><ul><li>Set the stage for training and recover well </li></ul><ul><li>Focus on balancing blood sugar and hydration </li></ul><ul><li>Taper off in consumption later in the day </li></ul><ul><ul><li>If you workout at night, start with a lighter, protein based breakfast so you can have a balanced meal post training in evening. </li></ul></ul><ul><li>VEGGIES! They help free up fat cells so that you lose fat vs. muscle when losing weight. </li></ul>
  • 9. <ul><li>Rotate through various vegetables to stay on top of your immune system and detox pathways. </li></ul><ul><ul><li>Roasted green beans, carrots, onions, zucchini </li></ul></ul><ul><ul><li>Steamed broccoli/cauliflower </li></ul></ul><ul><ul><li>Sauteed kale, onion, and mushrooms </li></ul></ul><ul><li>Make 2-3 large meals a week that you can use for lunches and dinners. </li></ul><ul><li>Make several fish or chicken breasts at a time to use later in the week. </li></ul><ul><li>Plan ahead or Plan to fail. </li></ul><ul><ul><li>Get to the store regularly, plan out your meals, keep healthy snacks on hand. </li></ul></ul>
  • 10. <ul><li>Carrots and hummus </li></ul><ul><li>Kale chips with almonds </li></ul><ul><li>Fruit and nuts </li></ul><ul><li>Fruit and string cheese </li></ul><ul><li>Bean salad (garbanzos with veggies/dressing) </li></ul><ul><li>Whole grain muffin, homemade </li></ul><ul><li>Food Bar for “on the go”- still a very good option as you need to eat </li></ul><ul><li>Protein shake- whey isolate, berries, ½ banana, nuts, water </li></ul><ul><li>Mix 1 </li></ul>
  • 11. <ul><li>Try to consume about 30% protein at each meal to offer satiety and help curb hunger </li></ul><ul><li>Fuel prior to your workout with carb and protein, fuel during with your sports nutrition of choice </li></ul><ul><li>Post workout get carb and protein in again </li></ul><ul><li>The rest of the day try to consume more proteins, veggies, and small amounts of fats (avocado, olive oil, nuts/seeds) </li></ul><ul><li>Try to taper your carbs off as you are less active in the day. </li></ul><ul><li>Give yourself a goal timeframe </li></ul><ul><ul><li>Helps with metabolism as well as mindset </li></ul></ul>
  • 12. <ul><li>Toast and peanut butter </li></ul><ul><li>1 hour bike </li></ul><ul><li>Whey isolate, 1 banana, berries, nuts </li></ul><ul><li>Whole grain sandwich with spinach, tomato, ¼ avocado, and piece of fruit </li></ul><ul><li>Carrots/hummus/string cheese </li></ul><ul><li>Fish, sweet potato, salad, green beans </li></ul><ul><li>*If you get hungry try chomping on veggies as you will alleviate calorie abundance and gain nutrition. </li></ul><ul><li>**Amounts vary from person to person </li></ul><ul><li>HYDRATION is key, same mechanism in brain </li></ul>
  • 13. <ul><li>Training Peaks as a platform </li></ul><ul><li>Grocery store list emailed </li></ul><ul><li>Detailed nutritional breakdown </li></ul><ul><li>Recipes and variety brought into your week with awareness of time constraints </li></ul>
  • 14. <ul><li>Optimize fat loss vs muscle loss </li></ul><ul><li>Reduce cravings </li></ul><ul><li>Have an easier time planning </li></ul><ul><li>Balance blood sugar and energy </li></ul><ul><li>Perform better </li></ul><ul><li>Get motivated about your plan, know you are doing what is right for YOU! </li></ul><ul><li>Achieve the results you are looking for  </li></ul>

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