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# Customization process sm part 2[1][1]

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### Customization process sm part 2[1][1]

1. 1. Part II Step #3What is your goal? To gain? To maintain? or To lose?
2. 2. If your goal is to lose weight…• Take 200-600 calories away from your TEE• So for example, if your calories (from step 1 &2) come out to be 2650…• Calorie Range: 2450 to 2150 (200 and 500 calorie deduction respectively)
3. 3. If your goal is to gain weight…• Use the same procedure as if you want to lose weight but instead… Add 300 to 500 calories per day
4. 4. If your goal is to maintain your weight…• Consume right around your TEE But…• Remember to Zig-Zag your calories throughout the week! Throw in a couple of “low” or “high” days based on your activity level
5. 5. Zig-Zagging• Intended to “Shock-up” your metabolism• Fluctuating “high” calorie days with “low” calorie days• Two Different Methods…
6. 6. Zig-Zagging Method #1 Linear Method• Give yourself a ratio of linear distributionWeight Loss: 3 low calorie days to 2 highMaintenance: 3 low calories days to 3 highWeight Gain: 3 high calorie days to 2 low*Based on the calorie range that you derived from step #3
7. 7. Zig-Zagging Method #2 Non-Linear Method• Calorie fluctuation level of 200-600 remains constant• You now take in your “high” day on your intense training days• Example: If you are training heavy on Mon/Wed/Fri this would be your “high” days
8. 8. Step #4 Figure your Macronutrient Ratio’s• Suggestion: Find your “Metabolic Type”
9. 9. Figuring Your Macronutrient Ratio’s• If you are beginning… – 50% of your food comes from Carbohydrates – 30% of your food comes from Protein – 20% of your food comes from good fat sources*Remember this is ONLY a beginning point for most and will not work for all
10. 10. To Break a Plateau
11. 11. Finding Your Carb Calories and Grams• Using our 2150 to 2450 calorie example• Using the 50/30/20 ratio… Low Day Multiply 2150 by .50=1075 calories Take 1075 and divide by 4=268 grams High Day Multiply 2450 by .50=1225 calories Take 1225 and divide by 4=306 grams
12. 12. Finding Your Protein Calories and Grams• Using our 2150 to 2450 calorie example• Using the 50/30/20 ratio… Low Day Multiply 2150 by .30=645 calories Take 645 and divide by 4=161 grams High Day Multiply 2450 by .30=735 calories Take 735 and divide by 4=183 grams
13. 13. Finding Your Fat Calories and Grams• Using our 2150 to 2450 calorie example• Using the 50/30/20 ratio… Low Day Multiply 2150 by .20= 430 calories Take 430 and divide by 9=47 grams High Day Multiply 2450 by .20=490 calories Take 490 and divide by 9=54 grams
14. 14. Step #5 Log Your Food! www.myfitnesspal.com Remember to customize your own goals based on macronutrient needs! Don’t just stick to the default!• Track for at least 2 months consistently! • Make adjustments on a daily basis!
15. 15. Lifestyle Informationwww.ficorporatewellness.com