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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Winter Weight Loss Meg Forbes Presentation Transcript

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