Ok lets do a quick check.
WARNING STRONG WORDS
In the past I’ve been nice with people when it comes to creating food plans. Recently I’ve made a decision to strip every bit of touchy feely out of my soul and deliver a firm ass kicking to people who need one. If that person you know who you are and here it is. If you already have a kick ass plan that works for you congratulations.
The first step was to stop eating crap. If you followed that advice you have a great start. Crap food is the fitness dream killer. Crap food is calorie dense and nutrient deficient. Your body will seek every source of overeating to get the nutrients it needs. Crap food creates a miserable cycle of fat loss failure, grief and shame.
Next have you constructed your plan? If you took action on my last two nutrition posts that should be already done. If you didn’t read them because you didn’t get the memo I forgive you as long as you aren’t eating crap anymore. If you read them and didn’t do anything because you were too busy, too lazy, too white, too black, too old, too fat, or too entitled or waiting for your mother to do it for you WTF. Everyone in the challenge came to us with a goal and all we can do is show you the tools we can’t do the work for you. Don’t use pretty words without backing them up. Virtually every spiritual tradition on the planet warns against words and thoughts without action. Take that warning very seriously if you want to succeed massively.
If you didn’t read the last two posts and didn’t take massive action here they are. Read them, build your plan and come back to this post. Please I mean it this post wont help you at all if you don’t have the basics outlined in the previous two posts. If you need help thats what we’re here for just let us know and we’re happy to set up a private appointment.
I know that change is difficult but those who do succeed do so because they were willing to do things that others don’t or won’t. It’s like I always say, “If it were easy we’d all be rich, fit and beautiful”.
How do you know your plan is a good one?
Again just having a plan puts you in the top couple percent of the world. I’ve recently come across a tool that is not only easy to use but will give you a pretty accurate idea that you are on the right track.
MyFitnessPal.com is a free calorie counter that will not only give you an idea of how many calories you’re eating but just as important will let you know you macronutirent percentages as well.
Before you construct your profile and start putting your food amounts in the system I would like to provide you with a few guidelines that will help with a fitness lifestyle.
The system will ask you to create a diet profile. Here you will put your current weight, activity level and goal weight. One of the biggest diet problems CrossFit athletes have is being in a deprived state of both calories and carbohydrates. So please don’t set a goal in pounds that extends beyond 2 pounds a week. If you have 50+ pounds to lose you can bump that up to three until you are under 50 pounds over goal then go back to two. Too little calories will cause metabolic damage and create the yo yo cycle that everyone has heard of and many of you have experienced. It will also ask you to estimate activity levels. This assumes daily lifestyle and not workout schedules. You really don’t need to log your workouts in myfitnesspal so underestimate your activity levels. We can modify your calories and macros (protein, carbs and fats) based upon what the scales doing on a week to week basis. Yes the scale is your friend all it does is give feedback to your program. It wasn’t created to crush your soul.
The system will then ask you to create fitness goals. Even though the system recommends the default please select custom. The default guidelines reflect the USDA guidelines for macronutrients which are guaranteed to make you fat over time. Once in the custom section start manipulating the calories until you arrive at your weekly weight loss or gain goals which show in the lower right.
Change the default macronutrients.
Lets start with carbs. Choose your carb percentage to get the total grams within the following range.
0-50 grams. Great number to jumpstart any fat loss program but be careful. This low of number will totally mess with your energy levels for training and life in genreal. Some people get symptoms of depression at this level.
50-100 grams. If your bodyfat measured above 35% female and 25% male this is a good place to start. Your body will burn fat as its primary energy source and you will start dropping fat pretty quick provided you are killing it at the gym.
100-150 grams. If you are wanting to get great workouts and stay lean without side effects of very low carbs you should be here.
150+ grams. If you are already lean (fat under 20% female and 15% male) and want to pack on muscle here you go. Unless your name is Cutler or Coleman during a bulking phase you should stay under 200. I’ll put up a post about what type of carbs you need that aren’t crap and will get you there without inflaming your gut. (hint…it most definitely ain’t pasta)
Then move on to protein
Pretty simple here manipulate the percentage so you have a minimum of 1 gram per kilo of bodyweight and if your goal is building more muscle mass go up to 2.
Then move on to fats
Remember fat doesn’t make you fat. Too many carbs, calories, lack of exercise and of course crap food makes you fat. Once you get the protein and carbs in order let the fat grams fall where they may. However if the fats are lower than 20% of the total your plan probably has too many calories in it. Again fat doesn’t make you fat.
Suck it up buttercup and make it happen NOW
So that’s about it from there put your foods from your plan (you shouldn’t be this far without one right?) and make adjustments so the plan falls within calorie and macronutrient guidelines.
Tracking Your Plan
Here’s the most awesome thing about our programs. You don’t need to be perfect in the first draft. What you do need to do is get the plan on paper get your ass to the store and follow it. As you follow your plan weight yourself at least 3x a week at the same time everyday and record it. Take the average number of all your weigh ins and thats your weight for the week. After two or three weeks you should see one of three things. The scale will go down, stay the same or go up. If your primary goal is fat loss the scale better be going down. Not trying to be a sarcastic ass just honest. If you aren’t losing weight you’re still eating too much. Simple fix adjust your total calories down by 200 or 300 and watch the magic start to happen. Like I said above if you have over 50 pounds to lose shoot for 3 lbs a week and if you have 10-50 shoot for two. Remember one is fine because your still going in the right direction. Great news if you have 50 to lose and lose one pound a week you got your goal. If it took you 30 or 40 years to get 50 pounds overweight one year isn’t that big of sacrifice. Its not always easy but the rewards are amazing.
So finish this thing up and get to the store fast.
This is finally your opportunity to do it right and have the body and athleticism you desire and deserve.
Lift Heavy and Move Fast My Friends