What is it?Diet plan?

Why?

Jerryl Garcia

Flexible dieting 101 Tracking of Macros aka Macronutrients

ProteinsFatsCarbohydrates

**Main focus of diet

How do I find my MACROS? Step one:

Find caloric intake○ Online Caloric calculators○ Mifflin St. Jeor Formula

Fink HH, Burgoon, LA, Mikesky, A. Practical Applications in Sports Nutrition.(Second Ed).

How do I find my MACROS (con’t) Step two:

Protein intake○ 0.8g – 1.4g/ kg of bodyweight

Step three:Fat intake varies

Step four:Carbohydrates varies

Example: 2000 total Calorie diet Weight = 75kg Protein:

0.8g x 75kg = 60g Protein x 4 = 240 total calories from protein

Fat: 30% of diet2000 x .30 = 600 total calories from fat / 9 =

67g of fat Carbohydrates = remaining

2000 – 600 – 240 = 1160 calories / 4 = 290g of Carbohydrates

Which number(s) are right for me? Numbers are subjective

Varies from each individual and goals desired

Experimentation is important!Find what works best for you

Example:Ketogenic approach = more fats in the diet

Advantages DisadvantagesFlexible Overwhelming

Self-management Learning curve

Maintain sanity Over-reliance on processed foods

Feeling balanced Can easily be distracted

Stewart, TM, Williamson DA, White M.(2002).Appetite.(Volume38.39-44). http://dx.doi.org/10.1006/appe.2001.0445

Enjoy freedom! Remember, Choose quality foods >

processed foods!

Questions?