FOODS LIST PROGRAM
For the “Foods List” meal plan you will need to use a calorie counter app such as MyFitnessPal. To be in a calorie deficit (aka lose fat) you typically multiply your body weight by 10-12 to give yourself a range of calories to work within. Also, keep in mind that unless you are a beginner and new to exercise, or coming off a long break, gaining muscle and losing fat does not typically occur simultaneously. One must happen before the other. Again as a beginner, you do have the advantage of losing weight while gaining some muscle. Either way, if your goal is to lose fat over the course of the program, you will start in a calorie deficit (10-12x body weight.) Once you have your calorie range, you will usually start at a target calorie allotment on the higher end of the range, opposed to the lower end (if your calorie range is much higher than the meal plans listed, begin with the 2000 calorie plan.) This is because we want to eat as much food as possible while still working towards our goal. Please do not be tempted. The goal is sustainable, steady weight loss. This is much healthier and longer lasting than a crash diet! Determining exactly how many calories your body needs is a bit of trial and error. Because everyone is so individual and so many factors come into play (metabolism, gender, age, activity level, genetics) it may take a couple weeks to see your body respond. And that's okay! Remember our goal is to make this long term!! If, after a few weeks on the higher end of the range, you are not seeing any changes in clothes, scale and measurements, then you would drop your calories slightly while still staying within that range and adjust accordingly. You would only drop by about 50-100 calories to begin with. Now if let's say you have been very sedentary and your current weight puts you at a calorie range of over 2000 calories and you are an absolute beginner, your body will likely need less calories. In this case I would like you to stick to around 2000 calories to begin with. After 3 weeks, re-measure and if things are moving in the right direction, you will stay at that calorie amount. If not, you can drop slightly, by 50-100 calories. You can always message me for further help with this as well.
Give your body at least 2-3 weeks before you can even begin to see/feel changes! It takes time, commitment and a LOT of patience. It will be worth it though! You also must be honest with yourself. If you are getting all your workouts in (3-4 per week) and following the program only 4 days out of 7 and not seeing results, you need to follow it on all days. Almost always if a person is not seeing some results after 3-4 weeks it comes down to the fact that they are not being compliant with their calories and workouts. After choosing the plan (based on calories) that is correct for you, you will notice that the plan is actually a lesser amount of calories and has left you some room for "discretionary calories." This means you can add in extra calories of your choice so long as you add the calories in (use myfitnesspal.) For example, the 1500 calorie plan may actually be around 1350 calories and so you will add in 150 calories of your choice. This can mean anything! From the occasional glass of wine to salad dressing, a stir fry sauce, a protein bar, peanut butter on toast, pasta, or my favourite, protein ice cream! It's meant to allow you to have a little more freedom so the plan is more sustainable. The meal plan will also provide a few alternatives so you can choose how you will make up your meals. My goal is to assist you in becoming the healthiest version of you, in the most realistic and balanced way possible. I’m not saying it will be a piece of cake, but I do know that if you are willing to put in the effort, together we will make the most of this journey.