1. LEAN IN 2017 NUTRITION CHALLENGE
Informational Seminar

2. 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!

3. Challenge Details Sign up for 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

4. 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

5. 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% %] + [79% %] = 2.84% Change
Before
After
Body Fat %
22.44%
21.0%
Lean Body Mass %
77.56%
79.0%

6. Nutrition Principles

7. 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)

8. Comparing Magnitudes

9. 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

10. How many Calories Do I Need?

11. Daily Macro Percentage Breakdown

12. IIFYM Macro Calculator

13. 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

14. Meal Prepping

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

16. 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)

17. Recipes Choose a few recipes a week Recipe websites 1 breakfast recipe
2 lunch recipes
2 dinner recipes
1 snack recipe
Recipe websites

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

19. Questions?

20. References Case, J., Davis, M., & Israetel, M. Renaissance Woman.
Israetel, M., Case, J., & Davis, M.,  The Renaissance Diet. Retrieved from renaissance-diet/