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CFMC Level 2 Nutrition System

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Level 2 Nutrition System

Find your daily maintenance calorie intake on a training day (The amount of calories you need to consume to maintain your current body weight):

  • Take your body weight in pounds and multiply it by a lifestyle multiplier:
    • 11 – This is for sedentary individuals that don’t exercise and also have an inactive job. If you sit at a desk all day and don’t hit the gym, this is your lifestyle multiplier.
    • 12 – This is for individuals who exercise 3-4 times per week with your workouts lasting no more than an hour.
    • 13 – This is for individuals who exercise 5-10 hours per week. You exercise on most days for a little over an hour and are relatively active even on the weekends.
    • 14 – This is for competitive athletes who train 15-20 hours per week. This multiplier does not apply to your average gym goer.  This type of person exercises multiple times per day and is usually training for a sport or event.
  • Example – If you weigh 180 pounds and train 3 times per week for an hour:
    • 180 x 12 = 2160 calories for maintenance

Find your daily protein intake goal:

  • Consume the same amount of grams of protein as your body weight in pounds.
    • If you weigh 180 pounds, eat 180 grams of protein every day.

Find your daily fat intake goal for a training day:

  • Cut your daily protein intake goal in half.
    • If you weigh 180 pounds and are consuming 180 grams of protein every day, your fat intake goal would be 90 grams per day.

Find your daily carbohydrate intake goal for a training day:

  • Use the remainder of your daily calories for carbs:
    • Your maintenance calorie intake is 2160 calories.
    • Find the amount of calories you will eat each day from protein by taking your daily protein intake goal and multiplying it by 4. 180g of protein x 4 cal/g = 720 calories from protein.
    • Find the amount of calories you will eat each day from fat by taking your daily fat intake goal and multiplying it by 9. 90g of fat x 9 cal/g = 810 calories from fat.
    • Add together your daily calories from protein and fat. 720 cals from protein + 810 cals from fat = 1530 calories.
    • Now subtract this number from your maintenance calorie intake. 2160 calories – 1530 calories = 630 calories.  These are the calories left over for your carbohydrate intake.
    • Take the calories from carbohydrate and divide that number by 4. 630 calories / 4 cal/g = 158 grams of carbs.  This is your daily carb intake goal.

In summary, On a Training Day:

  • Your maintenance calorie daily goal is 2160 calories. (These numbers are an estimate that would keep you at your current weight.)
  • Your daily protein intake goal is 180 grams.
  • Your daily fat intake goal is 90 grams.
  • Your daily carbohydrate intake goal is 158 grams.

Rest Days

  • For Rest Days, your calorie goal will remain the same. You will lower your carbohydrate intake and increase your fat intake.
  • Your protein intake will stay the same.
  • Your carb intake will be equal to half of your body weight in grams.
  • Your fat intake will make up the remaining calories.

Example: 180 pound person on a rest day:

  • Calorie goal remains the same = 2160 calories
  • Protein goal = 180 grams
  • Carb goal = 90 grams
  • Fat goal = 2160 cals – (180×4)-(90×4) = 120 grams of fat

 

Adjusting Plan for Fat Loss

If you have a goal to lose weight, you will subtract 250-500 calories from your maintenance calorie intake if you are below 200 pounds.  If you weigh more than 200 pounds, you will subtract 500-1000 calories from your maintenance calorie intake.  Start at the low end of these calorie cuts and keep it there until it stops working.  The goal is to lose roughly 1-2 pounds per week.  You will reduce your calorie intake by reducing your calories from fat.

Example:

  • Total calories = 2160 calories – 250 calories = 1910 calories
  • Fat calories = 810-250 = 560 calories / 9 cal/gram = 62 grams of fat
  • You weight loss calorie intake goal is now 1910 calories. (These numbers are an estimate to help you lose around one pound per week.)
  • Your daily protein intake goal is 180 grams.
  • Your daily fat intake goal is 62 grams.
  • Your daily carb intake goal is 158 grams.

*Note that these are estimations.  You need to use the scale and the mirror as your guide to see if you are making progress.  If you are not losing weight after a week or two, then cut out 100 additional calories per day from your carbs and/or fats or add in more exercise/physical activity until the scale starts moving.  If you are losing weight at a rate faster than 2 pounds per week, you need to add food back in because you are beginning to lose muscle in addition to fat.

Adjusting Plan for Muscle Gain

If you have a goal to gain weight, you will add 500 calories to your maintenance caloric intake.  This will set you up to gain roughly one pound per week.  You will add those 500 calories to your carbohydrate intake.

  • Carb calories = 630 + 500 = 1130 calories / 4 cal/gram = 283 grams of carbs.
  • Your weight gain calorie intake goal is now 2660 calories. (These numbers are an estimate to help you gain one pound per week.)
  • Your daily protein intake goal is 180 grams.
  • Your daily fat intake goal is 90 grams.
  • Your daily carb intake goal is 283 grams.

*Note: These numbers are estimations.  You need to be checking your weight at least twice per week, preferably first thing in the morning and tracking your weight week to week.  If you are not gaining weight, then you are not eating enough.  It’s as simple as that.  If this is the case, slowly add in 100 extra calories per day and try to keep your diet made up of 40% carbs, 30% protein and 30% fats.  If you are gaining weight at a rate of faster than 1-2 pounds per week, you need to lower your calories and carbs until you are on a 1-2 pound pace.  This is important if you are concerned about not putting on a bunch of fat on top of your muscle.

*Tip: Use the app called My Fitness Pal.  This app will make your life so much easier.  It has a huge data base of food.  However, it does require you to be accurate in your measurements of your food and you have to enter EVERYTHING you eat each day.  Eventually, you will be able to eyeball a certain portion size and be close enough, but for the first couple months, I would measure nearly everything.  The app will allow you to see exactly how many calories you are consuming each day and also the amount of protein, carbs and fats.  You have the numbers to hit for calories, protein, carbs and fats after doing your calculations, so make sure to hit those numbers every day.

*Note: There will obviously be times when you do not follow the food list below.  That is perfectly fine.  You should be able to still eat foods that you enjoy.  However, when this happens, you should still enter the junk food that you ate and track the calories, protein, carbs and fats.  You should still try to hit your goal intakes.  This will minimize the damage done by the less healthy food selections.  With that being said, don’t let junk food become a staple of your diet.  You should eat foods listed in the food list below at least 80% of the time and you can save your treats for that other 20% as long as you are still tracking them and hitting your goal intakes.  If you want to really get serious and optimize your body composition, health and performance, you should move that ratio to clean eating 90% of the time and junk food 10% of the time or even a 95/5 ratio.

Nutrient Timing

In order to make this as simple as possible, you need to eat the majority of your carbs in the meals surrounding your workouts.  These meals include a pre-workout meal, During/Post workout meal and Post-Post workout meal.  These meals will be lower in fat.  That means you need to eat the majority of your fats in the meals farthest away from your workouts.  These meals will be lower in carbs.

Consistency

Consistency is necessary with this plan.  You can’t hit these numbers during the week and then binge eat on the weekends and still hit your goals.  If you kinda follow the plan, you will kinda get results.  Follow the plan and you will get the results that you want.

Preparation

It is very difficult to follow this plan if you do not take the time to prepare your meals.  Setting one or two days per week as your meal prep days usually works best.  Cook up a ton of meat, veggies, carb sources, etc.  Try new recipes.  You don’t have to eat bland food.   Portion out your meals into Tupperware containers and have them ready to eat during the day.  You can still cook breakfast and dinner if you like, but these prepared meals will be life savers on busy days.

Lifestyle Factors

  • Sleep 7-9 hours every night.
  • Exercise at least 5 hours per week.
  • Take time to wind down and relax each day especially if you work a high stress job.

 

Food List

Protein

  • Protein Powder
  • Chicken Breast
  • Eggs
  • Steak
  • Pork
  • Game (Bison, Buffalo, Elk)
  • Ground Beef or Turkey (>93% lean)
  • Lean Fish (Tilapia, Red Snapper, Cod, etc.)
  • Salmon
  • Tofu
  • Tuna (Fresh or packed in water)
  • Turkey Breast
  • Nonfat Plain Greek Yogurt
  • Low Fat Cottage Cheese

Vegetables

  • Asparagus
  • Broccoli
  • Brussels Sprouts
  • Cauliflower
  • Celery
  • Cucumber
  • Dark Leafy Greens (Spinach, Kale, Swiss Chard, Collard, etc.)
  • Eggplant
  • Green Beans
  • Onion
  • Peppers
  • Salad Greens (Spring Mix, Romaine, etc.)
  • Tomato
  • Zucchini/Squash

Fruit – Count towards Carbs

  • Apple
  • Banana
  • Berries (strawberries, blackberries, raspberries, blueberries, etc.)
  • Cantaloupe
  • Citrus Fruits (orange, tangerine, grapefruit, etc.)
  • Grapes
  • Kiwi
  • Mango
  • Melon
  • Pear
  • Pineapple

Healthy Fats (1-2 times per day)

  • Avocado
  • Nut Butter (No added sugar, oil or salt)
  • Nuts or seeds (raw or roasted – no added sugar, oil or salt)
  • Oil (extra-virgin olive, canola, coconut, flaxseed, grapeseed)

Starchy Carbs

  • Sweet Potatoes/White potatoes
  • Brown/white/wild/jasmine Rice
  • Oats/ Buckwheat/Cream of wheat
  • Quinoa/Couscous
  • Whole grain bread/tortillas/English muffins
  • Whole wheat pasta
  • Squash/corn
  • Beans, Edamame, Lentils, Peas