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

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Winter Weight Loss Meg Forbes

  1. 1. Nutrition Coaching to Achieve YOUR Goals
  2. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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>