Gilbert AZ Nutritionist – How many calories should you eat?

 

 

 

Total protein .5-.7 grams per pound of your body weightGilbert AZ Nutritionist
Total carbohydrates to as high as 100-150g/day on the days you are exercising and then keep your total carbohydrates at 50 to100 grams on your non-exercising days.
Get the rest of your calories from the good fats.
If you need to lose 30 lbs or more try this:
• Use intermittent fasting 3-5 days/week

Wake up in the morning and go for a power walk without any food. Since you have not eaten anything since your dinner the day before, your sugar stores will be low and your body will be more prone to burning fat.

Also, go for a fast walk rather than a run. We want you to be in your fat burning zone for this. The best way to find your fat burning zone is with what is called a VO2 Metabolic test.

 If you have been exercising and your now losing weight you might be burning sugar and not fat. A VO2 Metabolic Test can tell us what you are burning as fuel when you are exercising.
Go here to watch a video about VO2 Testing
Here is another video on how to find your fat burning zones
https://www.youtube.com/watch?v=wsi9zQ435Lw

• Total carbohydrates to as high as 100-150g/day on the days you are exercising and then keep your total carbohydrates at 50 to100 grams on your non-exercising days.

• Total calorie breakdown: 50-60% fat, 20-30% protein, 10-30% carb

• Maximum snacks=2/day

• Continue to avoid soy and commercial dairy, while grains and legumes if probably soaked and sprouted are OK

Do high intensity intervals 2-3 times a week.

Lift heavy 2-3 times a week

Do power walks in your fat burning zones 3 times a week.

Here is a sample training schedule:

• Monday: 30-45min fasted cardio morning then 20-30min afternoon interval cardio

• Tuesday: 40-60 weight training

• Wednesday: 30-45min fasted cardio morning then in the afternoon do yoga or sports (tennis, golf, basketball)

• Thursday: 40-60min weight training

• Friday: 30-45min fasted cardio morning then 20-30min afternoon interval cardio

• Saturday: 45-120 min workout challenge (new class, new sport, metabolic inefficiency) or weight training

• Sunday: rest, recovery and easy movement (i.e. nature hike)