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Meal Guidelines

Meal plans can be so strict and hard to stick to, but guidelines allow for more creativity and flexibility. Having the ability to be creative and flexible with your meals is vital because there is no 'one size fits all' with nutrition. So, as you learn how your body works, you will find that some combinations of healthy foods propel you to your goal, while others do not. By learning how your body responds to certain foods, you will become more adept at choosing the right meals to help you achieve the results you desire! 

Follow Steps 1, 2, And 3 Below To Get Started!

 

 

Step 1:  Fill out the calorie calculators below - both the BMR calculator and the TDEE calculator - based on your sex. 

  • The first calculator, the BMR calculator, will calculate your BMR (basal metabolic rate)This is the amount of calories your body burns at a resting state.

  • You will then enter your BMR number into the second calculator, the TDEE calculator, for your final step.

Enter the above value into the field labeled "BMR" below. Then, choose your activity level.

Enter the above value into the field labeled "BMR" below. Then, choose your activity level.

The value you're left with is called your TDEE (total daily energy expenditure) - an estimation of the total amount of calories your body burns per day. It is calculated by multiplying your BMR by an activity factor. This activity factor is made up of the amount of calories your body burns during the day doing activities such as working (especially a physically demanding job), running around with the kids, exercising, etc.

Continue reading below to see how to use your TDEE value.

Step 2: Use your TDEE to calculate your desired goal of weight loss or weight gain (muscle), and read through the important information below.

How To Use Your TDEE To Calculate Weight Loss and Weight Gain (Muscle): It is important to know that 1 pound of body weight is equivalent to about 3,500 calories, and if we divide 3,500 by 7, because there are 7 days in a week, we get 500 calories per day. Therefore, if you eat 500 more calories per day, you will gain 1 pound of weight in a week's time. Conversely, if you eat 500 less calories per day, you will lose 1 pound of weight in a week's time, theoretically. This value of 500 is either added to, or subtracted from your TDEE to give you the total amount of calories you need to consume per day to help you reach your goal. Note, it is healthy to lose 1-2 pounds of weight per week. Losing more than that could be detrimental to your health. 

 

Not only is it important to calculate the number of daily calories needed to reach your goal, it is also very important to calculate the type of calories you need to consume, which refers to macronutrients.

There are three macronutrients (nutrients that provide energy): carbohydrates, protein, and fats. The recommended amounts of each are as follows:

Carbs:

  • 45-65%

  • For active individuals: 1.3 - 2.2 grams per pound of body weight per day (45-55%).

  • For very active individuals: 2.2 - 3.6 grams per pound of body weight per day (55-65%).

Protein:

  • 10-35%

  • For active individuals: 0.36 grams per pound of body weight per day (10-15%).

  • For very active individuals: 0.5 to 1 gram per pound of body weight per day (20-35%).

Fats:

  • 20-35% 

  • For active individuals: 0.2 to 0.4 grams per pound of body weight per day (25-35%).

  • For very active individuals: 0.2 to 0.4 grams per pound of body weight per day (25-35% +). Those wanting to build muscle can increase fat up to 0.6 grams per pound of body weight per day.

Macros for Weight Loss: 

If your goal is to lose weight, it is best to follow a ketogenic diet. This is a process where you limit your carbohydrate intake and increase your healthy fat intake to enable your body to produce ketones. These ketone molecules, produced from fat, are used as energy for the body instead of the body using glucose, produced from carbs, for its energy. Foods to eat on the keto diet are vegetables (those grown above ground b/c they have less carbs), meat, low carb nuts (pecans, macadamia nuts, brazil nuts), seafood, dairy, oils, poultry (eggs for example), and low-carb condiments. Foods to limit are grains, fruits, processed foods, soda, junk food, and high carb condiments. For beginners, it is recommended to start out with a moderate approach to the diet. For those who want to see results quickly, and are able, the strict keto diet may be more up your alley. 

  • Moderate Keto Diet: 30% carbohydrates, 40% fat, and 30% protein

  • Strict Keto Diet: 5% carbohydrates, 75% fat, and 20% protein

  • Important Keto Notes

    • Breakfast - needs to be light and rich in protein and healthy fats because it helps heal the lining of your gut following a fast (you are fasting during the hours you are sleeping).

    • Lunch - most often, people choose to workout midday or are most active during daylight hours. Because of this, you can have a bit more carbs, for lunch, than for other meals of the day because you will need some energy before your workout, or before your busy schedule starts. This way, you will burn those carbs off when working out instead of your body converting them to fat.

    • Dinner - should be protein rich to rebuild the muscle tissues after your workout.

    • Snacks - snacks should be light and incorporate healthy fats. If you’re still hungry between meals, increase your healthy fat consumption b/c it makes you feel full for longer.

Step 3:  After you have calculated your TDEE above, add or subtract 500 calories from that number depending on whether you want to gain weight (muscle) or lose weight. Then, choose a meal guideline below that is closest to that number and one that is within the category of your desired goal.

Each meal guideline is complete with a variety of tasty, new meals for you to enjoy! With your meal guideline, you will notice there are notes on water intake, types of foods to buy, etc. to help you along your journey. The ketogenic meals even come with a 1 month keto guideline so you know what to expect in each week of the process, and so you can properly and efficiently reach ketosis and start burning unwanted fat!

Muscle Building

If you are looking to build muscle the healthy way, check out these meal guidelines! 

Moderate Keto Diet

These guidelines are for beginners to introduce themselves to the keto lifestyle. It is healthiest to start out with these ratios so you do not put undue strain on your body.

Strict Keto Diet

For those who are already experienced with the keto or low carb lifestyle, these guidelines are for you.

Fitness Plans Coming Soon!

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The information contained in this site is not intended nor implied to be a substitute for professional medical advice relative to your specific medical condition or question. ALWAYS seek the advice of your physician or other health provider for any questions you may have regarding your medical condition.

© 2019 PULSE LEVEL FITNESS LLC. ALL RIGHTS RESERVED.       | Cincinnati, Ohio

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