STEP BY STEP GUIDELINES
Calories & macronutrients are king - Fat loss and maintaining a lean physique is mainly dependent on how much you are eating (calories) and what those calories consist of (macronutrients like protein, carbs and fat).
IMPORTANT: Use the Figuring Out Calories & Macronutrient Guide to figure these numbers out first!
1. Log food using MyFitnessPal. -You don’t have to be exact (this is impossible anyway) but you need to be within range on a daily and weekly basis. Use the Logging Food in MyFitnessPal guide. Also available on Google and iPhones as apps.
2. Food scale - Buy food scale to measure everything you eat. Weighing food may seem tedious at first but this is how you learn to visualize how much food you are consuming. It won’t take long before you will be able to simply eyeball portion sizes.
3. Cook and repeat your meals - This is most effective way to stay within your calories, get the right amount of macronutrients, and ultimately get lean. Use the Quick Cooking Guide (pg. 23) for easy instructions on cooking meat, fish, veggies and carbs. Repeat the same meals often. Once you find combinations you enjoy, repeating those meals increases convenience and decreases body fat4. 70% of total food intake - Calories/macros should come from the whole, unprocessed foods found on the Approved Foods List .We recommend trying to hit that 70% goal Monday through Friday every week. Don’t go crazy and wreck yourself on the weekends, but feel free to indulge in some foods not on this list. We believe it’s better to eat a small portion to satisfy a craving than wait until later and risk binge eating an entire tub of Ben & Jerry’s!
IMPORTANT: Use the Figuring Out Calories & Macronutrient Guide (pg. 10) to figure these numbers out first!
The other 30% - What about that other 30% of total food intake? We can’t be perfect ALL the time. In fact, in order to maintain a lean figure, you have to eat some junk food (yes, we are serious). See the Other 30% Guide (pg. 14) for tips.
Eat nutrient rich food - Don’t think of this food as “healthy” or “unhealthy.” Just focus on consuming nutrient-dense foods. Nutrient-dense means more nutrients per calorie. Basically, more bang for your buck. By consistently eating these types of foods, your body will feel more satisfied and nourished, and consuming these superfoods will prevent you from overeating.
HOW IT WORKS
EAT TWO MEALS PER DAY- Meals will be “feast” size(roughly 1,000 calories each depending on your personal macro number) so if you need to split them up into 3 or 4 meals that is fine, too. These are guidelines, not hard rules.
Pick 1-3 items from each “base” category (a protein, a carb and a fat) keeping in mind your recommended macro number. If you have questions on serving size, please see the Nutrition Quick Guide (pg. 16). Remember to log all “base” foods in MyFitnessPal.com.
Next, pile your bowl/plate high with unlimited veggies, sauces, and seasonings. Why? These foods barely contain any calories and are all around great for you.
Lastly, make things unique and interesting to your taste buds by adding some of the suggested spices, seasonings and dressings we suggested in the Nutrition Quick Guide (pg. 16).
FIGURING OUT calories & macronutrients - The best way to get the most out of this system is to calculate your calories and macronutrients online through the Zen Dude Fitness Calorie & Macronutrient Calculator. This is an essential step in this nutrition system and you can not proceed into the next section of this book without it.
GUIDELINES AND SCREENSHOTS FOR HELP:
Fill out the below criteria: Age, Gender, Weight, Height.
“Current Activity Level” using the following guidelines:“Highly Active” high intensity exercise 4x or more per week.
- Moderately Active” - moderate intensity exercise 3-4x per week. “Light Activity” - moderate intensity exercise 1-2x per week. “Sedentary” - DO NOT choose this (assuming you are completing the Zen Dude Fitness workouts).
- Under “Goal” make sure you select “Lose” on the calculator.
- “Calculate Macros”
- Protein Intake: Males - select “High.”
- Protein Intake: Females - select “Normal.”
STOP! Do not go any further in this book until you have used the macronutrients calculator above. It is essential to this system and you cannot successfully continue without it. click here to go to the calculator.
TIP: As a quick reference guide, use this chart to track your caloric intake based on food intake amount.
ADJUSTING MACROS FOR BODY TYPE
In addition to understanding how many calories and macronutrients you should be eating to lose fat, it is also important to go one step further to ensure ultimate success: Eating the right macros based off of your body type. There are three types: