LEAN IN 2017 NUTRITION CHALLENGE

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Presentation transcript:

LEAN IN 2017 NUTRITION CHALLENGE Informational Seminar

Challenge Dates Tuesday February 21, 2017 Tuesday May 2, 2017 Challenge starts Fitness Wave hydrostatic weighing at CrossFit Mora Bring a bathing suit and towel Tuesday May 2, 2017 Challenge ends Friday May 5, 2017 Winners announced!

Challenge Details Sign up for challenge http://www.crossfitmora.com/nutrition-challenge/ All details and instructions Sign up and reserve your slot for Fitness Wave hydrostatic weighing Optional, but initial and final testing is required to be considered for winning

Challenge Packages Package 1: $20 Package 2: $65 Package 3: $100 Buy-in only Package 2: $65 Buy-in 1 planning appointment 1 follow-up appointment Package 3: $100 Weekly check-ins

How are the winners determined? Female and male winners based on hydrostatic weighing results Loss of BF% (body fat percentage) Gain of LBM% (lean body mass percentage) Change in BF% + Change in LBM% = Total % Change [22.4% - 21.0%] + [79% - 77.56%] = 2.84% Change Before After Body Fat % 22.44% 21.0% Lean Body Mass % 77.56% 79.0%

Nutrition Principles

Topics Comparing Magnitudes Calorie Balance Calorie and Macro Breakdown 1. (Eating excessive calories, weight gain. Eating fewer calories, weight loss) 2. (Eating appropriate amounts of Protein, Carbs, Fats) 3. (When do I? Pro, Carbs, Fat) 4. (Types of food)

Comparing Magnitudes

Calorie Balance Calories in vs Calories out 1. What are calories? A calorie is an unit of measurement for energy. 3 states of calorie balance 1. Positive calorie balance (excess) 2. Neutral calorie balance (equal) 3. Negative calorie balance (deficit) 1. Positive calorie balance (excess) Weight Gain 2. Balanced calorie balance (equal) Maintain Weight 3. Negative calorie balance (deficit) Lose Weight

How many Calories Do I Need? https://www.iifym.com/iifym-calculator/

Daily Macro Percentage Breakdown

IIFYM Macro Calculator

Meal Breakdown Example: 1,800 calories Protein 540 calories 135 grams Carbs 720 calories 180 grams Fat 60 grams Breakfast 34 grams 45 grams 15 grams Lunch Dinner Snacks

Meal Prepping

Essential Tools Food scale Appropriate food storage Target, Walmart, Amazon Appropriate food storage Google search/Amazon search: “meal prep containers”

Plan Ahead Decide what day(s) you are going to meal prep Use templates to plan meals for the week Decide on splurge meals (cheat meals)

Recipes Choose a few recipes a week Recipe websites 1 breakfast recipe 2 lunch recipes 2 dinner recipes 1 snack recipe Recipe websites https://www.pinterest.com/crossfitmora/ http://www.gimmesomeoven.com/ http://www.skinnytaste.com/

Helpful Apps FatSecret: Calorie and macro tracker MyFitnessPal MyMacros+ Fitocracy Macros FatSecret MyMacros+

Questions?

References Case, J., Davis, M., & Israetel, M. Renaissance Woman. Israetel, M., Case, J., & Davis, M., The Renaissance Diet. Retrieved from https://renaissanceperiodization.com/shop/the- renaissance-diet/