Whoever said that diets don't work lied! Diets are very effective when the goal is short - mid term. Although long term dietary habits should be the ultimate goal, those of us who seek the challenge of defining our physique within a given time frame should follow a very specific diet plan. I do believe that the practice of dieting can have a positive effect on long term nutrition behavior, in the sense that you must think about the nutritional content of your food and be consistent with the execution of the plan. Being a health conscious shopper/cook and being persistent are key skills in healthy living. Alternatively we must recognize that setting unrealistic goals, failure to follow through with a diet, binge eating, and yo-yo dieting can put your health at risk.
Diets are highly individual and goal oriented. Because it impossible to meet with each of you individually I want to give you the tools you need to create a personalized diet plan. This will require you to read, learn, and do some work but the results will be well worth the time. If you need me to help you through this process you can always email or call me and I will create a plan for you for a small fee.
The nutrition concept I am speaking of is called 'If It Fits My Macros' or IIFYM. I am not going to explain the science behind it because you can read about it on your own HERE, but it is very effective nutrition program. Here are the steps you need to take:
1.) Visit the website: http://iifym.com/iifym-calculator/ and follow steps 1-4.
**Don't just plug in numbers, read about what these things mean and understand what the calculator is doing.
2.) Find the results and write them down.
**Make sure you adjust the results for the amount of meals you plan to eat daily.
3.) Visit the website: http://www.eatthismuch.com/ and enter the total calories per day and # of meals per day then Click GENERATE.
4.) Click Customize
5.) Adjust the slider to meet the Macro Nutrient Levels you wrote down for your daily goals.
** Play around until you get it as close as you can if not exactly matching. You can play with any other settings if you desire.
6.) Click Save Changes and go back.
7.) Click GENERATE and get you meal plan. You can click the refresh button about each meal to change the recommended meal but to keep it simple you should probably find 2-3 combinations you like and rotate those meals everyday until you get bored.
8.) Work your ass off in the gym, you will be on your way to your goal!!!
** If you need me to help you create a customized physique defining plan just email me or call me and I can do this for a small fee.
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