So here is the point where my last few posts come full circle. Now that you (hopefully) understand how each analysis can take your training and diet to the next level, I’m going to pull it all together so that you can implement a comprehensive diet and exercise plan to get you to your goals faster.
1. Download My Fitness Pal – this will help you track your diet and exercise
2. Purchase a decent heart rate monitor like the Fitbit Charge HR or. PolarFitness and Activity Tracker with Heart Rate Monitor
3. Get a comprehensive analysis done.
Once you’ve completed all your body composition and metabolic testing you will be excited about all the insight you’ve gained through this customized analysis. Next, you’ll go home and remember what to do with about half of it and be too nervous or embarrassed to call me for help (which you should be, I’m very intimidating and mean…. only kidding). So below I’m going to show you how to utilize your information for maximum fat loss. This is a generalization, as most people want to lose fat. If your goal is to gain or maintain weight then we would have to tweak your results accordingly. First, take the REE (resting energy expenditure) results from your RMR, as indicated in the dark orange box and plug that number into your My Fitness Pal for your daily calorie consumption. You will notice that this number correlates with the weight loss zone in the adjacent box. If you are extremely active or engage in a highly intense activity add an additional 200-300 calories for that day. We do not want your body to go into starvation mode which will ultimately lead to you storing fat.
Customizing My Fitness Pal:
Next, take your Sea mBCA results and locate the “Fat Free Mass” on your printout. I’m using 201.5 pounds of fat free mass for this example. Now you will need to multiply this number by 1.5. (201.5 x 1.5 = 302.25) This is the amount of protein in grams you should be consuming on a daily basis for muscle growth and fat loss.
Customizing My Fitness Pal:
Go to goals, more, calories and macronutrients. Click on Protein and begin to adjust the % until the grams are equal to, or as close to the amountof protein you just calculated (approximately 302 in this example). ***I used 2700 calories below for this example for simplicity****. For fat loss you want to minimize your carbohydrate consumption. If you have never tracked your macronutrients you may be surprised at how many carbs are in certain foods. Initially, try shooting for 50-100g of carbs a day. If this is a drastic change for you, you may experience dull headaches. This will subside once your body adjusts to the changes. And if you need to take baby steps, start with 100-150g per day until you can get below 100g. ***If your are an endurance athlete, runner, cyclist, etc., you may need to increase your carbs on training days. Remember, this is a generalized example and your personal goals and recommendations will be discussed upon testing.***** By default, your fat grams will be the remaining portion of your diet. Just make sure your macronutrients add up to 100% at the bottom. Don’t be alarmed at the amount of fat you will need to consume. Eating healthy fat will not make you fat! ***Once we determine if your body is a carbohydrate or fat burning machine through a CO2 analysis then we can really customize a diet plan.***
Now your are ready to start tracking your diet and finally get some results based specifically off your body. If doing all of this is too difficult for you and you are local (Southern California), Tracey at Fit Foods Redlands can write you customized meal plan and/or you can utilize her meal delivery service which offers only organic, grass fed, free range, antibiotic free foods.