Nutrition Resources

All of you are working out like crazy and that means you need calories. If you want to figure out how many calories you should be consuming considering your activity level use these formula:

Use your bodyweight (BW) in these formulas.

For Weight Maintenance:
BW x 16 = Minimum Calories to be consumed daily
BW x 18 = Maximum Calories to be consumed daily

For Weight Gain:
BW x 20 = Minimum Calories to consumed daily
BW x 22 = Maximum Calories to be consumed daily

For Weight Loss:
BW x 14= Minimum Calories to be consumed daily
BW x 16= Maximum Calories to be consumed daily

These formulas give you a realistic range of calories to be consumed, depending on goal and considering your activity level.

Anytime MealQuestion: Where do the calories come from?

In general you should follow the 25-55-20 rule:
25% Protein(if not more)
55%
20% Good fats

*Key point: WHAT YOU EAT is as important as how much you eat. When in doubt, use the diagram.

Question: When to eat?

You should be eating every 2-3 hours and water intake should be about a gallon a day considering your activity level. Additionally you should consume a refueling drink, like Endurox or Accelerade DURING AND AFTER WORKOUTS to replenish your systems, aid in recovery and keep you going strong.

Question: How am I going to accomplish this?

Use the chart below and get some decent protein shakes or protein powder. Make sure to drink Endurox/Accerade during and immediately after exercise. Get a water bottle!

Time  Eat
Wakeup Breakfast- Protein Shake, Multivitamin , Omega 3 supplement
 Mid Morning Snack – ONE Ingredient foods – nuts, veggies, fruit, etc.
 Lunch Anytime Plate or Protein Shake
 Snack Snack – ONE Ingredient foods – nuts, veggies, fruit, etc.
 Dinner Anytime Plate
 Late Night Protein Shake or Anytime Plate

This is a guide. You can move things around to match your schedule.

 

 21 Superfoods Checklist

Food Type Food Category
Lean red meat (93% lean, top round, sirloin) Protein – Lean meat
 Salmon Protein – Fish
 Omega-3 eggs Protein – Dairy
 Low-fat plain yogurt (lactose-free if you can find it) Protein – Dairy
 Supplemental protein (milk protein isolates, whey protein isolates, or vegan protein sources) Protein – Powder
 Spinach Carb – Vegetable
 Tomatoes Carb – Vegetable
 Cruciferous vegetables (broccoli, cabbage, cauliflower) Carb – Vegetable
 Oranges Carb -Fruit
 Mixed beans (kidney, navy, white, etc.) Carb -Fruit
 Quinoa Carb – Grain
 Whole oats (large flake) Carb – Cereal
 Mixed nuts (a variety including pecans, walnuts, cashews, brazil nuts, etc.) Fat – Seeds and nuts
 Avocados Fat – Fruit
 Olive oil (extra virgin) Fat – Oils
 Fish oil (salmon, anchovy, menhaden, krill) Fat – Oils
 Flax seeds (ground) Fat – Seeds and nuts
 Green tea Teas
 Greens+® or comparable brand Vegetable concentrate supplement
 Liquid exercise drinks (quickly digested carbohydrate and protein) Recovery drinks

Information by Coach Joanne Blackerby. Formatting modified for website use.