Create A Meal Plan

Meal Planning 101

First step..... Find Your BMR. This number can be calculated fast with online tools that allow you to put in your weight, age and sex and will tell you your BMR. The BMR is the amount of energy your body expends on a daily basis at rest. This means, your body will burn _______ calories each day simply by performing the functions necessary to keep you alive and well. It is important to eat enough calories daily that are equal to your BMR. Any deficit you create in hopes to see weight loss should be created with physical activity as opposed to cutting calories below your BMR. This will keep you functioning, thinking clearly, allow you to have the energy to train hard and sleep well. I have made the mistake in the past of eating below my BMR. You end up sacrificing muscle mass for energy and will find that your mind is not functioning properly. Well, duh! It is not receiving enough nutrients to perform basic functions of living! I've made the mistake and I beg you to not think so simplistically that if you eat 700 calories a day, your body will be smart enough to know you just want that extra roll around you thigh to go away. IT WON'T! It will think you are on the verge of death, starving, in some country running from wild beasts with no food in sight. It will then begin to do things that are counter productive to your goals in order to keep you alive. Eat your BMR. Create a deficit with physical activity if you are trying to loose fat, OR account for any deficit if you are physically active and wanting to gain mass with an increase in your calories.

Second step.... Take that number of calories you need a day and divide it by 6. Then aim to keep each meal around that amount of calories. Change your thinking of eating large amounts of food at the end of the day and thinking your body can process all that junk at once, it CAN'T! The science behind small MEALS through out the day, usually every 3 hours or so, is that you give your body the amount of nutrients it needs at that time and no more. By the time it has finished processing the perfectly portioned amount of nutrients you gave it without overloading it with 800 plus calories of junk in one setting, you create a constant metabolic burn with a steady release of insulin that prevents that crashing feeling you get when you overload your system. In the end, your food becomes a source of constant energy, you can eat more often and you increase your metabolism. Sounds good to me!

I use a 6-PACK bag meal management system everyday. It has ice packs that keeps my food cool. It also has space for me to store my supplements. I carry all my meals with me everyday so I have no excuses, my food is ALWAYS with me. 

Third step....Make sure each meal serves a purpose. Does each meal have some protein in it? Am I eating about 2-3 servings of healthy fats a day? Do I have plenty of fibrous vegetables to keep me feeling full and satiated? Do I have a varied amount of fresh vegetables and fruits that provide vital nutrients my body needs? Do I have plenty of complex carbohydrates to keep me fueled up for my exercise? Stop thinking of your food as simply a pleasurable thing you do that sounds good at the moment. Think about feeding your body what it needs to run efficiently.

Eating clean should be not only a lifestyle choice but a priority. Taking the time to meal prep allows you to not have any excuses. You literally are what you eat. Think about it as simply as you can. What purpose will that fatty hamburger and fries serve your body? How much better would you feel if you fueled your body appropriately?

Oh, and P.S.

 I know those girl scout cookies are going around right now. I would be lying if I said they haven't tempted me. But, think about that cookie and what purpose it is serving you and your body? I am not saying not to ever indulge in foods that have no nutritional value for you. I get that! But make it your goal to eat clean 90% of the time and allow yourself a 10% "just because" food choices. We will delve into the science of cheat meals next week, so stay tuned!!

Stay Strong! 

- FitWhitt

FitWhitt.com presents - Protein Pancakes/Whey Protein Isolate

I am loving me some Cellucor whey protein. The taste is great and the price is even better. I have been ordering mine from bodybuilding.com. They currently have a great special. My current favorite flavor is the peanut butter marshmallow. Watch the video as I prepare a weeks worth of protein pancakes using the whey protein.

Whey protein isolate is an excellent supplement. Whey protein isolate is the purest form of whey and contains little or no fat, lactose or cholesterol. The benefits of whey protein include repairing body cells, muscles and bones due to the naturally occurring branched chain amino acids. This explains why consuming whey protein immediately after exercise is very beneficial to you. Of course your first line source of protein should always be real foods in their natural state but sometimes we all need a little help. And that is when I turn to whey protein isolate. Whey protein is also the fastest digesting form of protein, which makes it an excellent source immediately post workout. Exercise literally breaks down current muscle tissue. It is very important to give your body the "building blocks" it needs immediately post workout so that it can rebuild. The muscles are literally depleted post workout and require supplementation with adequate nutrition. They are also "hungry" and ready for nutritional uptake. Keep your post workout meal to carbohydrates and proteins. Avoid fats directly after your workout.

"While your post-workout feeding should be rich protein and carbohydrate, this meal should be fat free. The consumption of essential fats is one of the most overlooked areas of daily nutritional intake but during the post workout period, eating fat can actually decrease the effectiveness of your post-workout beverage. Since fat slows down transit through the stomach, eating fat during the post workout period may slow the digestion and absorption of carbohydrates and proteins." - source

Protein Pancake Recipe
1 scoop whey protein isolate
1/4 cup oats
1/2 cup unsweetened almond milk
1/4 cup fruit
1 tbsp liquid egg white 

Happy Meal Prep!! Have a great week!
- FitWhitt

FitWhitt's First Video Blog - Sweet Potatoes

Mann's Sweet Potato Fries

Benefits of sweet potatoes

(taken directly from - 9 Health Benefits of Sweet Potatoes)

1.  They are high in vitamin B6.  Vitamin B6 helps reduce the chemical homocysteine in our bodies.  Homocysteine has been linked with degenerative diseases, including the prevention of heart attacks.

2. They are a good source of vitamin C.  While most people know that vitamin C is important to help ward off cold and flu viruses, few people are aware that this crucial vitamin plays an important role in bone and tooth formation, digestion, and blood cell formation. It helps accelerate wound healing, produces collagen which helps maintain skin’s youthful elasticity, and is essen­tial to helping us cope with stress. It even appears to help protect our body against toxins that may be linked to cancer.

3.  They contain Vitamin D which is critical for immune system and overall health at this time of year.  Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. You may have heard about seasonal affective disorder (or SAD, as it is also called), which is linked to inadequate sunlight and therefore a vitamin D deficiency. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.

4.  Sweet potatoes contain iron. Most people are aware that we need the mineral iron to have adequate energy, but iron plays other important roles in our body, including red and white blood cell production, resistance to stress, proper im­mune functioning, and the metabolizing of protein, among other things.

5.  Sweet potatoes are a good source of mag­nesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function, yet experts estimate that approximately 80 percent of the popula­tion in North America may be deficient in this important mineral.

6.  They are a source of potassium, one of the important electrolytes that help regulate heartbeat and nerve signals. Like the other electrolytes, potassium performs many essential functions, some of which include relaxing muscle contractions, reducing swelling, and protecting and controlling the activity of the kidneys.

7. Sweet potatoes are naturally sweet-tasting but their natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue and weight gain.

8. Their rich orange colour indicates that they are high in carotenoids like beta carotene and other carotenoids, which is the precursor to vitamin A in your body.  Carotenoids help strengthen our eyesight and boost our immunity to disease, they are powerful antioxidants that help ward off cancer and protect against the effects of aging. Studies at Harvard University of more than 124,000 people showed a 32 percent reduction in risk of lung cancer in people who consumed a variety of carotenoid-rich foods as part of their regular diet.2 Another study of women who had completed treatment for early stage breast cancer conducted by researchers at Women’s Healthy Eating and Living (WHEL) found that women with the highest blood concentrations of carotenoids had the least likelihood of cancer recurrence.

9.  There are versatile. Try them roasted, puréed, steamed, baked, or grilled. You can add them to soups and stews, or grill and place on top of leafy greens for a delicious salad. I enjoy grilling them with onions and red peppers for amazing sandwich or wrap ingredients.  Puree them and add to smoothies and baked goods

- FitWhitt