PROGRAMMaking Salad

I believe that a combination of balanced eating and varied exercise is the key to a healthy life. I provide clients with the tools to incorporate a realistic, flexible and personalized nutrition approach into their lifestyle.



Regardless of your personal body composition goals (lose fat, gain muscle or a combination of the two), the foundation of creating a good plan to achieve them is knowing how many calories your body actually needs. Your Basal Metabolic Rate, or BMR, is how many calories your body requires for basic essential functions on a daily basis. Without this information, you won’t know how much food you need to add or remove from your diet in order to achieve your goals. Caloric needs vary from person to person, even between two people at the same body weight.

There are methods to try and calculate a persons daily calorie requirement based on age, gender and weight, but those calculations don’t take muscle mass into account. BMR is directly related to the quantity of muscle mass on your body. Two people may be the same weight, but the person with less body fat and more muscle will have a higher BMR.

It’s critical to have an accurate understanding of your BMR. For example, if your plan is to reduce body fat, your caloric intake should be reduced, but if your plan is to gain muscle your energy needs are likely going to increase. If you are “guesstimating” your caloric needs as part of your plan, you may gain fat due to overestimating your needs, or lose muscle as a result of underestimating your needs.



While I agree the optimal diet for your overall health and fitness goals is to follow Greg Glassman’s World Class Fitness in 100 Words recommendation of “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar”, I also recognize that 100% adherence to this approach can be challenging and unrealistic. I suggest that you strive to follow this philosophy 80-90% of the time, but allow yourself about 10-20% of flexibility from these guidelines. For this reason, I propose a macronutrient-based diet where you can choose the type of macros (carbohydrates, protein and fat) you eat day-to-day and meal-to-meal.Based on your InBody body composition results and your personal goals, I will help you determine the quantity of each type of macronutrient to eat on a daily basis to support those goals.



Now that you know what your body requires for fuel and the quantity and proportion of macronutrients that will support your body composition goals, I can help you learn how to track your food using My Fitness Pal. Initially, the process of tracking what you eat will provide you with increased awareness about your current diet. Consistent tracking will help you stay on the right path towards achieving your goals.



I suggest a follow up body composition analysis every 4 weeks to track your progress. The traditional scale simply won’t tell you the full story. In some cases, it’s possible for weight to stay in the same range due to fat loss and muscle gain happening concurrently. I want to make sure that you know exactly how your body is changing as a result of your efforts and a traditional scale simply won’t give you the full picture. With a traditional scale, you would not know how your body is changing as a result of your efforts. It’s also important to know that any weight loss is due to fat loss and not muscle loss as a result of insufficient caloric intake and that weight gain is due to muscle gain and not fat gain.

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