Day 2 - Get Started

We all start somewhere.

Before the beginning of any health and fitness challenge, it is important to obtain your baseline so you can monitor your progress.

Start by obtaining your initial weight and measurements. Be sure to include the following in your measurements: chest, arms, waist, hips and thighs. I also highly suggest that you take progress photos. In my experience, the progress photos showed the most measureable progress. The scale is the worst indicator of accurate progress in my opinion. It is for that reason that I advocate only weighing three times during the next 90 days: beginning, middle and end. If for some reason you feel your body is not progressing as it should, you could step on and spot check to see if you are on track.

Now that you have established your baseline, it is time to create your plan.

Please keep in mind that not one approach will work for everyone. Some people are fat adapted or carb sensitive etc. I will be discussing one of many options so if you do not feel that this approach is working, simply begin to research other options and experiment with other theories.

Step One: What is my BMR (basal metabolic rate) or the amount of calories your body burns at rest.
Go HERE to calculate your BMR.

This will calculate your maintenance level BMR.

Step Two: Use the Harris Benedict Formula to account for any calories burned during activity.
Go HERE to calculate your caloric needs based on activity.

Step Three: Calculate your caloric deficit. It takes approximately 3,500 calories to equal a pound of body weight. If you aim to loose 1 pound a week, then you will need to create a 3,500 calorie deficit a week through diet and exercise. You can divide your calories up according to your activity level (as I do) or you could keep it simple and eat the same calories daily.

Now you know how many calories you need on a daily basis for maintenance and also for weight loss.

This process might seem tedious, but it will definitely help you reach your goal. You will not always have to count calories, but learning and understanding what a proper amount would look like and being aware of fueling your body appropriately will lead to sustained success in the future.

Tomorrow we will take a closer look at the component of those calories, the macronutrients.

- FitWhitt

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