Healthy Diet Tips:

  • Plan your meals: or have your meals made in advance. This will keep you from making bad decisions due to your time, or budget.
  • Add more healthy snacks: Pack 3-4 healthy snacks through out the day, this will keep that metabolism up.
  • Eat Breakfast! This IS the most important meal of the day!
  • Drink water: Hydration is one of the most important principles of exercise. It regulates body temperature, and electrolyte balance. It’s also one of the primary causes of hunger! 8-10 glasses of water per day.
  • Don’t cut carbs: If you are working out, you are cutting out your number one fuel source.
  • You have to eat: Do not consume less than 1200 calories while exercising.
  • Nutrient Balance: Carbs 40-65 %, Protein 20-40%, Fats 20-30%

Calculate your caloric needs Harris Benedict Equation 

Women BMR: 655 + (4.35 x weight in lbs) +(4.7 x height in inches) – (4.7 x age in years) x Exercise factor Men BMR: 66 + (6.23 x weight in lbs) +(12.7 x height in inches) – (6.8 x age in years) x Exercise Factor

  1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
  2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
  3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
  4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
  5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9