Part IIStep #3

What is your goal?

To gain?

To maintain?

or

To lose?

If your goal is to lose weight…

• Take 200-600 calories away from your TEE

• So for example, if your calories (from step 1 &2) come out to be 2650…

• Calorie Range: 2450 to 2150 (200 and 500 calorie deduction respectively)

If your goal is to gain weight…

• Use the same procedure as if you want to lose weight but instead…

Add

300 to 500

calories per

day

If your goal is to maintain your weight…

• Consume right around your TEE

But…

• Remember to Zig-Zag your calories throughout the week!Throw in a couple of “low” or “high” days based on your activity

level

Zig-Zagging

• Intended to “Shock-up” your metabolism

• Fluctuating “high” calorie days with “low” calorie days

• Two Different Methods…

Zig-ZaggingMethod #1Linear Method

• Give yourself a ratio of linear distribution

Weight Loss: 3 low calorie days to 2 high

Maintenance: 3 low calories days to 3 high

Weight Gain: 3 high calorie days to 2 low

*Based on the calorie range that you derived from step #3

Zig-ZaggingMethod #2

Non-Linear Method

• Calorie fluctuation level of 200-600 remains constant

• You now take in your “high” day on your intense training days

• Example: If you are training heavy on Mon/Wed/Fri this would be your “high” days

Step #4Figure your Macronutrient Ratio’s

• Suggestion: Find your “Metabolic Type”

Figuring Your Macronutrient Ratio’s

• If you are beginning…– 50% of your food comes from Carbohydrates– 30% of your food comes from Protein– 20% of your food comes from good fat

sources

*Remember this is ONLY a beginning point for most and will not work for all

To Break a Plateau

Finding Your Carb Calories and

Grams

• Using our 2150 to 2450 calorie example• Using the 50/30/20 ratio…

Low Day

Multiply 2150 by .50=1075 calories

Take 1075 and divide by 4=268 grams

High Day

Multiply 2450 by .50=1225 calories

Take 1225 and divide by 4=306 grams

Finding Your Protein Calories and Grams

• Using our 2150 to 2450 calorie example

• Using the 50/30/20 ratio…

Low Day

Multiply 2150 by .30=645 calories

Take 645 and divide by 4=161 grams

High Day

Multiply 2450 by .30=735 calories

Take 735 and divide by 4=183 grams

Finding Your Fat Calories and Grams

• Using our 2150 to 2450 calorie example

• Using the 50/30/20 ratio…

Low Day

Multiply 2150 by .20= 430 calories

Take 430 and divide by 9=47 grams

High Day

Multiply 2450 by .20=490 calories

Take 490 and divide by 9=54 grams

Step #5

Log Your Food!

www.myfitnesspal.com

Remember to customize your own goals based on macronutrient needs! Don’t just

stick to the default!

• Track for at least 2 months consistently!

• Make adjustments on a daily basis!

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