Body Fat Test
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Nutrition Program Chapter 3.4 - The Chart
| Chapter 3.4 - The Chart |
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Use the “chart” . It will help you track all food intake. You will need to make a few copies. We have included ten pages to get you started, and a sample chart already filled in. The sample chart is located after the three blank charts. Do not attempt to start filling out the chart until you have completed reading and understanding the whole program. The reason to keep the diary is to heighten your awareness of what you put in your mouth, making you more likely to consider low-fat selections with quality carbohydrates and adequate protein. Also, if you know what your daily allotment of calories are, you will know when you have reached it, and when to stop eating. Finally, the average American has a very narrow range of food choices. If you count calories for just two to three weeks, you will know what calories, fat, protein 90% of all the food you eat contain. You will need to make copies of the chart for each day of the week. Calculate your daily caloric and protein requirements
Now, go forward and fill in a daily menu plan on the chart. You can do this in advance to help conserve calories, or you can do it as you go. If you do it as you go, be sure and keep a running total so you will know when you have reached your goal. You are an athlete now and no longer a couch potato. Therefore, be sure and set your daily program based around the correct number of grams of protein. Then, fill the balance with high quality carbohydrates and the natural fats that foods contain. If you are running too low on fat, add a half an avocado. Sauté your veggies in a tablespoon of olive oil. Now, go for it and get the body you have dreamed about. Splurging is allowed. If you start to feel deprived, you will eventually just say, forget the whole thing as you have done before. If you can stick to the plan all week, you can splurge on the weekends by going off track for one or two meals only. However, try not to ruin in two meals what you worked so hard to accomplish all week. Use your head, but cheating is allowed. Eventually, that splurging will be isolated to an occasional dessert or high glycemic index carbohydrate with lunch or dinner. By then, your metabolism will be revving to a point that those occasional few extra calories won’t have an affect. Remember, if you are going to have your “cheat meal”, be sure and drink a full 8 ounce glass of water first, with no ice. Date: Day of the week: Caloric goal: Protein goal:
If you are male and need additional calories and protein, add the bold line items to your chart, and you will end up with 1826.5 Calories and 174.8 grams of protein.
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