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.
In general you should follow the 25-55-20 rule:
25% Protein(if not more)
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!
|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.|
|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|
|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|
|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.