Effective Nutrition
EFFECTIVE NUTRITION
This plan will aid you in the planning process for meal preparation. It is a way you can control weight gain or loss through healthy planned meals. You will need plenty of containers to freeze your meals.
Measure your weight and height, then decide if you are going to gain or lose weight. Go online to this Macro calculator by clicking the image to the left and enter your information into the boxes and hit calculate.
Take your numbers and divide them by how many times you are going to eat each day.
For example: I have decided I am going to have five meals over the course of the day.
Protein: 172 grams per day 172÷5=34.4 34.4 grams of protein per meal.
Carbohydrates: 375 grams per day. 375÷5=75. 75 grams of carbohydrate per meal.
Fat: 80 grams per day 80÷5=16 16 grams of fat per meal.
Sugar: 75 grams per day. 70÷5=14. 14 grams of sugar per meal.
You now have your Macro number for each meal. From here we are going to head over to Chat GPT at Open AI. Click the image below to go there now.
Create a Free account
Go into ChatGPT and ask it to come up with a meal with your macro numbers. Once you feel familiar come back and we will get on with tomorrows breakfast.
Lets start with a shake for tomorrow morning.
You can ask it to use specific ingredients or roll with it. Just begin with the tomorrows shake and we will expand on your meals as we work through the 7 Day Challenge.
PERSONAL DEVELOPMENT CHALLENGE
One of our topics is Morning Routines. Here we are going to employ a daily stretching routine that will prevent tightness, aches & pains, and improve your overall posture while reducing the chance of injury during Training.
For starters try this routine; then build your own to work for you. Click the image to see the Blog.