Rule #3: Combine Lean Protein,Complex Carbs, and Healthy Fats

Rule #3: Combine lean protein, complex carbs and healthy fats at every meal.

Snacks are easy as most of you know during the week, I exercise in the early am and midday so I try to eat before and after I train.  I have found that my energy levels stay sharp, both mentally and physically, throughout my workouts—and helps my body recover better afterwards.

For my short workouts I use a 2:1 ratio of carb to protein and for my longer workouts, intense sessions I use a 3:1 ratio – I find I need the extra carbs to help refuel my depleted energy stores.

So keeping my ratios in mind, I aim for a combination of 15-30 grams of protein and 30-90 grams of carbs before and after my workout

Pre-workout snack I workout and then I have Post workout snack  which is my Breakfast.

My lunch is my biggest meal of the day.  I love raw veggies, fruit and complex carbs.  Protein is always a must also.

Small snack to hold me over 200-300 calorie protein carb ratio.

My dinner is the smallest meal of my day.  Think about it.  Does it make sense to fill yourself up with calories you win’t burn off after dinner? My meal is a serving of protein, veggies and I spilt a sweet potato or baked potato, and I always measure grains and pasta.

By feeding your muscles with high-quality  foods especially lean protein and complex carbohydrates it will help you maintain a healthy body.

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Rule #2: Eat 4-6 Meals Every Day

Rule #2: Eat 4 to 6 small meals every day – I like to eat 5 times a day.  3 meals and 2 snacks.  Math time again!

Starting with my snacks.  I have  2 snacks a day that are roughly 200-300 calories per snack which leaves me with (1574 minus 400) 1174 for my lazy day meals and (1824 minus 400) 1424 for my busy day meals.  Calories for my 3 meals, Breakfast, Lunch & Dinner. I like my Breakfast and Lunch to be my larger meals and dinner small. Think about it.  Does it make sense to fill yourself up with calories you win’t burn off after dinner?

Lazy Day 1574
Breakfast 391
Snack 200
Lunch 442
Snack 200
Dinner 341
Total 1574  calories

Busy Day 1824
Breakfast 475
Snack 200
Lunch 500
Snack 200
Dinner 450
Total 1824  calories

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Rule #1: How many calories do I need?

Rule #1: It is time for math skills.  How many calories do I need?

Believe or not there is a mathematical equation called the The Harris Benedict Calorie Needs Formula.  Which gives you your BMR (Basal Metabolic Rate); the number of calories you’d burn if you stayed in bed all day. Once you learn your BMR, you can calculate your daily calorie needs based on your activity level using the Harris Benedict equation below.

Below is the Harris Benedict for Women I used my weight, height, age and activity level as an example.

First, calculate your BMR according to this formula:
655 + (9.6 x weight in kilos) + (1.8 x height in centimetres) – (4.7 x age in yrs).  I use myself as an example. To get your kilos take your weight and divide by 2.2 (145lbs divide by 2.2= 65kilos) Take your height in inches and Multiply that by 2.54. (67 multiplied by 2.54= 170.18)

655 + (9.6 x 65k) + (1.8 x 170.18) – (4.7 x 55)
1585-258=1327 BMR

To Calculate your total calorie needs, multiply your BMR by the appropriate activity multiplier:

Activity Multiplier

If you are sedentary (little or no exercise, desk job) multiply BMR by 1.2

If you are lightly active (light exercise/sports 1-3 days per week) multiply your BMR by 1.375

If you are mod. active (moderate exercise/sports 3-5 days per week) multiply your BMR by 1.55

If you take heavy exercise (hard exercise/sports 6-7 days per week) multiply your BMR by 1.725

1327 x 1.375 = 1824 Lazy day calories
1327 x 1.55 = 2057 Busy day calories

Lazy-Day Calorie Goal 1824 (I use on days when I am taking it easy/not exercising)

Busy-Day Calorie Goal 2057 (I use on days when I am active/exercising)

Now to lose weight slowly without losing muscle I would reduce my calories by 250.

Lazy Day Calorie Goal is 1574 (1824 – 250)
Busy Day Calorie Goal is 1807 (2057 – 250)

Okay, what to do I with my calories?

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Nutrition Tips and Tricks

Remember that good eating habits can take month’s and sometimes years to form, but as long as you take small steps first you will have no problem adjusting. Don’t look at this as dieting, keep an open mind, everything that I share with you is not a diet, it’s a healthy and balanced way of living and a little scientific too.

Questions for YOU
1- How many calories do you need ?

2- Do you eat 4 to 6 small meals every day?

3- Do you Combine lean protein and complex carbs and healthy at every meal?

4-  Do you Drink lots of water?

5- Do you Eat every 3 to 4 hours?

6- Do you ever miss a meal, especially breakfast?

7- Do you love fresh fruits and vegetables?

8- Do you Stick to proper portion sizes?

9- Do you Research and create new recipes?

Check Back Next Week to Learn More about these Questions as we break down each one and apply it to your busy lifestyle!

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Move of the Month: Combination Forward Lunge with a Reverse Lunge

The Move of the Month is a favorite of most of my clients. When I tell them we’re going to be doing combo front and reverse lunges, all in the same exercise, they SMILE and clap their hands and say “yes, I was hoping for front and reverse lunges!”

Okay, maybe they’re actually screaming, “Have you lost your mind?!”

Front and reverse lunges are a great way to warm up the legs and build endurance while challenging all your favorite leg muscles (the hips, glutes and thighs) as well as your stability muscles and your ability to not fall over when doing things on one leg.

The trick with this move is to keep the front lunge slow and controlled rather than slamming your foot into the floor. The idea is to use the momentum to carry your forward and then control it with a soft landing, keeping the weight in the heel. The knee lift in the middle is optional (but a great way to challenge your balance) and then the reverse lunge shifts the focus to completely different muscles in the same leg (the quads and hip flexors).

As always, avoid this move if you feel any pain or you’re having trouble getting your form down.

Do it right: Step the left leg forward into a lunge (make sure the knee doesn’t go over the toes, although it may go slightly over the ankle). Push into the heel to bring the left foot back. Touch the floor if needed and lift the left knee to hip level. Take the left leg back into a reverse lunge and push off the toes to come back to start. Repeat for 8-16 reps on the same leg (on rep includes both a front and reverse lunge) and switch sides. You can also alternate legs.


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