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Fitness Tips Interview Question #3

What does your nutrition program
consist of?


The Skinny on Gettin' Skinny

  • First of all I have figured out what my caloric intake needs are in order to maintain my weight. I did that through equations using my height, weight, gender, age, and activity level. My absolute fav place to do this is at freedieting.com.

  • I then took those figures and monitored my progress on a daily basis. I personally found that the figures seemed a bit high for me. I want to lose about 5 pounds of body fat and I was maintaining on the fat loss figures instead of losing. So I cut that by a couple hundred calories and began to make progress.

  • I eat 5-6 small meals a day, dividing my caloric intake accordingly. I am doing this very subtly because I don’t want to lose my hard-earned muscle. So it is happening very slowly, but I am in no rush. My nutrition program varies from day to day according to how I am training and how I feel.

    Plus, I live in the real world. As I stated earlier, I love to eat. I also am very against totally restricting any food from the diet; in other words, I am a big believer in planned cheats. Life is too short, peeps!

    I also like to take in a bit more protein on the days I strength train. I take my total calories and divide the macronutrients (carbs, protein, fat) into the desired percentages.

    For instance on strength training day I may go with a percentage split of 40/30/30, respectively, and on non-strength training day go more with 50/30/20 or 60/20/20 or whatever. I switch it up. I pick a day or two a week and go very low carb.

    TRACK YOUR NUTRITION
  • I tracked it very meticulously for several months, writing everything down and checking macros, so that I know now without writing it down. I do suggest everyone diary their food, especially at first. You’d be surprised how many calories you are taking in that you forget or don’t count for whatever reasons. I was shocked at how much recording my intake revealed that I was taking in more calories than I thought I was.

    I use the nutrition software that comes with my online training program at Straightforwardfitness HQ pardon the shameless plug. Check it out! It’s only 20 dollars a month and I design workouts specifically for your fitness goals and assign them to your very own calendar page that you can log into. The nutrition software that comes with it is very cool and it helped me immensely.

  • I grew up thinking that fat was bad and learned in the past few years that we need good fat and I had been throwing the baby out with the bathwater, so to speak. Now, I enjoy healthy fat and my health and my weight is much more stable to boot.

  • I try to eat organically when I can.

  • I avoid processed food as much as possible, which is truly challenging these days. Anything that comes in a can, box, or bag is processed and you can bet that there is something in there that isn’t exactly healthy.

    SO WHAT DOES THAT LEAVE?
  • As much locally grown fresh produce, veggies, and fruits as possible. Support your local farmers! Grow your own if possible.

  • I am not a vegetarian but I do avoid red meat for the most part.

  • I eat ground turkey instead of beef. I eat chicken, salmon, tuna, fish, seafood, low-fat dairy, fresh veggies, fruits, nuts, seeds, legumes, etc.

  • I avoid white food and replace it with brown whenever possible, i.e., whole grain bread instead of white, baked sweet potato instead of regular, brown rice instead of white, etc.

    In summary, my nutrition plan is based on daily caloric intake and macronutrient percentages. Calories in and calories out. I’ve calculated my personal needs and through experimentation found what works best for me. I mix it up and throw in a dash of planned cheats and a lot of variety and healthy choices. I love food. It’s all good!


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