Hey, Nancy!

This is your private page (only you have the link) and you'll find your nutrition breakdown. You can reference it whenever you need to!

Here’s your guide on nutrition. What I have done is estimated your calories and macronutrients based on what you ate for the day (the day that you kept track of what you ate). Then I determined how many calories you should aim for each day, and the macronutrient numbers that will make up your total calories.

Your estimated amount of calories was 1,700 kcals. And you ate around 140g of carbs, 95g of fat, and 72g of protein.

Now, your goal should be to eat 1,400 kcals per day. Once you stay at this number for a period of time (around 2 weeks, up to three weeks) and have adapted to it, ie lose weight, then we can determine where to go from there. This number may be too high or too low; the first set amount of calories is always testing the waters to see how you respond.

So, your calories will be a little bit lower, as you can see, but the big changes in your nutrition will be the types of foods you’ll eat and when.

The first thing that you should do is follow the six guidelines on THIS page (the password is ClientCGKC). Once you have the down really well, it’s really important, then choose from the list of foods below on that page to make up your calories.

Here’s your macronutrient breakdown (this is the amount of protein, fat, and carbs you should be aiming for to make up your total calories for the day).

Protein: 116g = 466 kcals

 

Fat: 70g = 630 kcals

 

Carbs: 75g = 300 kcals

 

Total calories: 1,396

 

Timing:

It’s best practice to eat your carbohydrates around your work out time. So for you it would mean that you should eat some carbs (and protein, of course) for breakfast before you work out, and then eat some more carbs the meal after you exercise. It’ll be good to eat protein and fat together for the other meals/snacks. But, to start out, don’t worry too much about this, as eating the right amount of calories is the most important.

Now that you know how many calories and how many grams of each macronutrient you need, you can now determine what your meals will look like. At the end of the day you will want to have eaten all of your calories and macronutrients. Because most of your meals are going to be different, it will be a learning experience for you to read labels and determine how many calories you are eating and how many grams of macronutrients you are eating. It’s a really good idea to use a website/app like myfitnesspal to track your calories so that you can see how everything breaks down. You don’t have to do this forever, it’s just an easy way to learn how many calories are in the foods you like to eat.  Of course you can read the food labels and keep track that way too.

Try this amount of calories and this type of macronutrients out for at least 3 weeks and we’ll determine from there where to go next. You’ll be losing that 20 pounds before you know it.

If you need further help, let me know! We can find a time to sit down and talk further.

-Dustin

 


Work out progress as of 3/1/16!

Leg press:
Work out 1- 160lbs for 1:49
Work out 10- 215 lbs/170 lbs for 2:30
Chest Press:
Work out 1- 30 lbs for 1:56
Work out 10- 60 lbs/ 50 lbs for 2:30
Lat Pulldown:
Work out 1- 55 lbs for 1:32
Work out 10- 85 lbs/ 60 lbs for 1:45
Overhead press (shoulder press):
Work out 1-20 lbs for :54
Work out 10- 25 lbs/ 20 lbs for 1:40
Row:
Work out 1- 140 lbs for 1:27
Work out 10-210 lbs/ 170 lbs for 1:31