Fats and Protein
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Protein – Same value used for Training and Non-training days. The amount of Protein in your diet is based on body weight. We will use 1.2 grams of Protein per pound of body weight (1.2g/lbs.).
This number will be the same for both Training and Non-training days. - 1 gram of protein = 4 calories Fat – Same value used for Training and Non-Training days.
The amount of Fat in your diet is based on a percentage of the Training Day Total Daily Calories (TDC). For this program, Fat will consist of 23% of the Training Day TDCs.
This will be the amount of Fat for both the Training and Non-training days (TDC x .23). - 1 gram of Fat = 9 calories Carbohydrates – Different values used for Training and Non-Training days.
The amount of carbohydrates in your diet is the only value that will be different on Training Days and Non-training Days. After calculating the calories from Protein and Fat and deducting them from the Total Daily Calories, simply fill the remainder of the calories each day with carbohydrates (TDC – calories from Protein and Fat = calories remaining for carbohydrates).
Fat loss nutrition example (4-1): Nicole started the program. After 1 week, she found that she maintained her current body composition at 2,164 calories on Training days and 1,875 calories on Non-training days.
Since her overall goal is to lose body fat, she will start with a moderate 2% drop in her total daily calories from training and Non-training day calories. After making the change in her total daily calories, Nicole will take a week to assess her body composition changes before making further adjustments.
Remember, a small drop in total daily calories will go a long way, especially as the program's intensity increases! 2,164 calories (TDC) x 0.02 (% decrease) = 43 calories 2,164 calories (TDC) – 43 calories = 2,121 calories (new Training day calories) 1,875 calories (Non-training day) x 0.02 (% decrease) = 37 calories 1,875 calories (Non-training day) – 37 calories = 1,838 calories (new Non-training day calories) * After calculating the new total daily calories, Nicole will now go back through and recalculate her daily macronutrient values for the coming week (Example 3)
This number will be the same for both Training and Non-training days. - 1 gram of protein = 4 calories Fat – Same value used for Training and Non-Training days.
The amount of Fat in your diet is based on a percentage of the Training Day Total Daily Calories (TDC). For this program, Fat will consist of 23% of the Training Day TDCs.
This will be the amount of Fat for both the Training and Non-training days (TDC x .23). - 1 gram of Fat = 9 calories Carbohydrates – Different values used for Training and Non-Training days.
The amount of carbohydrates in your diet is the only value that will be different on Training Days and Non-training Days. After calculating the calories from Protein and Fat and deducting them from the Total Daily Calories, simply fill the remainder of the calories each day with carbohydrates (TDC – calories from Protein and Fat = calories remaining for carbohydrates).
Fat loss nutrition example (4-1): Nicole started the program. After 1 week, she found that she maintained her current body composition at 2,164 calories on Training days and 1,875 calories on Non-training days.
Since her overall goal is to lose body fat, she will start with a moderate 2% drop in her total daily calories from training and Non-training day calories. After making the change in her total daily calories, Nicole will take a week to assess her body composition changes before making further adjustments.
Remember, a small drop in total daily calories will go a long way, especially as the program's intensity increases! 2,164 calories (TDC) x 0.02 (% decrease) = 43 calories 2,164 calories (TDC) – 43 calories = 2,121 calories (new Training day calories) 1,875 calories (Non-training day) x 0.02 (% decrease) = 37 calories 1,875 calories (Non-training day) – 37 calories = 1,838 calories (new Non-training day calories) * After calculating the new total daily calories, Nicole will now go back through and recalculate her daily macronutrient values for the coming week (Example 3)
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