1. Figure personal nutrition
2. Take progress pictures
3. Take measurements
4. Fill out check in

First, I want to EMPHASIZE that you should put all your focus on hitting your macronutrients, not calories. Calories are made up of the nutrients; protein, carbs and fats. So, if you are hitting your daily nutrient goals, your calories will be right as well.

Protein = 4 calories per gram
Carbohydrate = 4 calories per gram
Fat = 9 calories per gram

FIGURING CALORIES

Use the macronutrient calculator to figure your calories. If you feel like your calories are higher or lower than expected, trust the process and follow along.

Every two weeks, you will input your data again in the calculator to make necessary changes that come along with making progress.

Activity level, and how to choose appropriately.

Use the examples below to figure your personal acting level.

If you sit at a desk job all day, get less than 7k steps a day and workout a few times a week, you would be Option 1 or 2.

If you are on your feet most of the day with your job, get 8-10k steps a day and you workout a few times a week, you would be Option 3.

If you have a physically demanding job, get 10k plus steps a day and you workout a few times a week, you would be Option Option 4 or 5.

Using the calculator to input your calories and personal info, the calculator will provide you with how many grams of protein, carb and fats you should aim to eat daily.

You may find eating more whole foods fills you up quicker and you stay full longer. This is exactly what you want. The longer you continue to eat more whole foods than other types of foods, your energy, hunger, digestion and mood will increase or improve. Again, all good things!

Use the Eating and Nutrition Plan to help you understand what foods contain good sources of protein, fats and carbs so that you can meal plan and work towards understanding and hitting your daily goals. Pages 18-23 will be very helpful.

Each week take progress pictures. I know you aren’t excited about this right now, but I promise as each week passes and you see the small changes in your pictures, this will help you build discipline and keep going.

Tips for successful progress pictures:
1. Take in bright natural light
2. Wear the exact same clothes each week
3. Stand with the same, ideally plain, background each week.
4. Wear a bikini, or sports bra and tight, short shorts.
5. Smile

The more skin you show the better and easier it will be to see the composition changes occuring. This can be very motivating and encouraging. Don’t cover yourself up.

-each week, use a photo collage app (I personally use PicPlayPost) to post side by side of weekly progress in the chat group. You can scale the pictures to cut your head off if you choose.

If you have any questions or concerns on your nutrition goals please use the chat room feature to ask questions. I will be available here Monday – Friday, 9am – 5pm. Make sure you tag me in your question so that I am notified. If you ask a question and I do not respond, please tag me again. I am not ignoring you, I just missed the question.