"Diet" plan

Before my wedding, the best man (who is also a body builder, personal trainer and GNC sales person) wrote me out this basic meal plan guide line... I didn't use it. But over a year later, I'm still interested in eating better & losing unnecessary fat.


Erin's
Dieting Plans 2011

Erin,
​I am so happy for you and Anthony, and I wish you all the best. As Anthony has been a good friend to me for some time I know that your marriage to him will bring you and I even closer as friends. I know both of you have been seeking to make some changes in body composition for some time now, and I am more than willing to help. I hope you find the following useful!
- A.J.D.



Current Statistics:
Height: 5’3
Weight: 125 lbs.
BMI: 22

Goal: 10 lb. weight loss & body fat reduction

Caloric Intake

Erin, the first part of the dieting process requires the understanding of this fundamental principle of basic weight loss:

calories in – calories out = calories gained/lost.

In order to figure out the amount of calories burnt throughout the course of the day (not including exercise), we must determine your base metabolic rate. Using the Harris-Benedict equation, I have determined it to be …..

​1292 calories burnt daily!

With this given information you should try to consume approximately 1100 calories daily in order to undercut those expelled.

​Note: If you feel that 1000 calories provides you with sufficient energy throughout the day then lowering calorie intake is fine. However, try not to consume any less as your body needs at least this amount to execute basic functions throughout the body.

If followed, you will burn off 1400 calories every week without lifting a finger. Once we account for exercise and instill habits that will help to naturally increase metabolism, you can see a much larger caloric expenditure.

Nutrient Ratio

​Another important aspect of structuring a diet is determining the optimal amount of each macronutrient to consume, which is adjusted to fit the overall goal. Seeing that body fat reduction and lean muscle promotion is your goal, you need to eat enough carbohydrates to fuel your body, adequate amounts of protein in order to support muscle, and the proper amount of fats to regulate brain and heart function, all while minimizing storage. For these reasons I recommend the following macronutrient ratio:

Calorie Intake-

​Carbohydrates – 45%
​Protein- 35%
​Fats- 20%

If you are consuming the suggested 1100 calories, you can monitor this intake by shooting for these numbers daily:

​Carbohydrates- 124 grams
​Protein- 96 grams
​Fats- 25 grams


General Rules of Consumption

 Split up your calories throughout the day into 5 – 6 small meals. Ideally you should eat every 2-3 hours to continually provide your body with nutrients.
 Stick to healthy fats (polyunsaturated & monounsaturated) and stay away from trans and saturated fats
 ABSOLUTELY NO FRIED FOOD
 Get the majority of your carbs from fruits and vegetables; whole grains are OK but try to only consume them 1-2 times daily
 If you’re going to consume fast-digesting carbs (sugars), do it either first thing in the morning or right after you work out
 I would recommend keeping written track of everything you eat for at least a week (include calories, carbs, protein, and fats) so you have a more accurate idea of your daily consumption.
Suggested Sources

Protein-

> Chicken
> Turkey
​>> ground
​>> breast/ patties
​>> bacon (low sodium/ fat)
> Eggs
> Fish
​>> tuna
​>> salmon (wild)
> Beef
​>> ground (lean)
​>> steak (trimmed)

Dairy -

​>> milk (skim, soy, or 2%)
​>> yogurt (organic)
​>> whey protein


Carbohydrates -

> Oatmeal
> Whole Grains
​>> Bread
​>> Cereal
​>> Pasta
> Rice (brown)
> Sweet potatoes
> Vegetables
> Fruits (simple sugars, or fructose)

Note: Avoid too much fruit juice.

Fats-

> Nuts
> Avocados
> Canola, safflower, flaxseed, and olive oils
> Fish (rich in omega-3’s)