Nutrition

#DIALEDHEALTHSHRED CHALLENGE

90 Day’s of Fat Loss & Maintenance

WIN: A full year of online access(or your money refunded for current members), a $210 Value. Also, a Dailed Health T-Shirt and Stickers

*This is more than a diet, it’s an opportunity to build trust with yourself by following through on something you want to accomplish.

Start Date is Monday Jan, 13th2020

How To: 

To enter, email me with the title “Shred Challenge” and include your starting weight, age, and gender. Also, include your body fat % if you know it(but it’s not necessary). List your reason for entering along with your end goal. The winner will be chosen by myself(Derek Teel) and will consider your physical and mental transformation(see “end date how to”).

Start with a before photo in an area where you can replicate the lighting and attire.  Minimal clothing is ideal to visibly track change, but do what’s comfortable(you’ll be glad you took time to do this after your transformation). 

This plan is not specified for one person in particular, but uses trusted diet principles to help you accomplish fat loss.

For ideal results, you should be including total body strength training and riding a minimum of 2 days per week each.  See the “Balancing Riding & Strength Training” journal for guidance: https://dialedhealth.com/balancing-riding-strength-training/

Lastly, I will caution you that this will require effort, discipline, and most importantly a willingness to change.  Allowing “exceptions” through the process will open the door to more excuses and leniency down the road.  Do not fear the “loss” of any comfort or entertainment food brings you.  It’s not going anywhere, but you may choose to part ways with these old habits after 90 days of consistency.  Maintenance will allow for flexibility(trust me, I’ll be drinking alcohol again), but you have to get there first.

End Date is Sunday April 12th

How To:

On your last day take an “after” photo replicating your “before” as much as possible. Email it including your “before” photo and a brief summary of your experience. The winner will be chosen on Friday April 17th. *winner must agree to have before and after posted to the Dialed Health Instagram account.

I DO NOT recommend rewarding yourself with your favorite unhealthy meal. Take yourself shopping, go on a ride trip, or do something to celebrate that is not all about what food you’re going to eat.

CONGRADULATIONS!  You have done something that your former self may not have thought possible.  What will you do next?

*Any further questions can be sent to dialedhealth@gmail.comI’d love to help  you through the process.

THE PROGRAM

Phase 1(Day 1-30)

Goals:

-Get adequate water intake

-Keep groceries stocked

-Find your Basal Metabolic Rate and Macro Numbers

-Learn to track food

Objectives:

-Drink 16 oz of water before anything in the morning

-Drink a total of 128oz water(male) or 100oz(female) Daily

-Stock up on lean proteins, healthy carbs, and veggies

-Select a protein powder or bar

-Find your BMR and Macro Numbers.  See the “ Nutrition Guidelines” journal to help you: https://dialedhealth.com/nutrition-guidelines/

-Track food Everyday using an app like Myfitness Pal or Lose It(I know and use MFP. Buying premium eliminates adds, but is not necessary).

-Allow for an extra 500 Calories(male) or 300 Calories(female) on Saturday and Sunday.

Phase 2(Day 31-60)

Goals:

-Ramp up fat loss, recovery, and health by eliminating some foods

Objectives:

-Continue all previous objectives.

-Eliminate ALL dessert type foods(including healthy alternatives): cookies, candy, pastries, ice cream, etc…

-Eliminate ALL alchohol

PHASE 3(DAY 61-90)

Goals:

-Re-introduce eliminated foods in moderation

-Find Maintenance

Objectives:

-Continue Tracking Everyday

-Add calories to Find Maintenance at your lower BF%

-No food limitations

Nutrition Guidelines

Nutrition Guidance
Tracking your food is the only way to truly understand the effects of your diet. Although you can have success with multiple different approaches, tracking will answer all of your questions including, “am I eating too much, too little, or the wrong foods all together?”

How To Start
Begin the process by finding your Basal Metabolic Rate(BMR). This number represents the amount of calories you burn at rest.

Use this link or the equation below to find your BMR:

http://www.bmi-calculator.net/bmr-calculator/

BMR= 66.47 + (6.24 X weight in lbs.) + (12.7 X height in inches) – (6.755 X age)

Add Calories Based on Lifestyle(Active BMR)
As soon as you do the activities of normal life(walking, eating, etc…) you are now burning extra calories on top of your BMR. This DOES NOT INCLUDE YOUR WORKOUT. To account for this, use the equation below:

Sedentary to Moderately Active: BMR X 1.15

Moderately to Very Active: BMR X 1.3

Don’t be afraid at a general guess initially. Every body is different and it will take some guess and check to really understand what your true BMR is. In fact, I recommend rounding your BMR to the nearest “hundred” for added simplicity. For example, my active BMR is 1,989, but 2,000 is what I actually follow.

Add Calories For Your Workout
This is where your specific goals will determine how many additional calories you will add for a workout.
-For body fat loss, I would recommend keeping a 500 calorie deficit per day. This would mean that if your ride burnt 1,500 calories, you would add an extra 1,000 calories to your Active BMR.
-For maintenance, you’ll be eating the exact amount of calories burnt through exercise in addition to your Active BMR.
-For muscle gain without gaining fat(clean bulk), start by adding 200-300 calories on top of your calories burnt through exercise then add it to your Active BMR.
-For total weight gain, still track and make sure you are eating at least an extra 500 calories per day on top of your total calories burnt through exercise and Active BMR.

Finding Your Macros
Macronutrients are the main nutrients needed for your body’s growth, energy production, and other bodily functions. These consist of Proteins(4 cals per gram), Carbohydrates(4 cals per gram), and Fats(9 cals per gram). When you track your food, you’ll realize that each type of food you eat will break down into these categories. What’s interesting is that you can have significant changes in your body’s performance and aesthetics by manipulating these numbers individually without changes your total calories. For example, you might have to raise your number in carbs on ride days to keep your energy up. You also might want to lower your carbs on days you’re less active. This is known as carb cycling and displays perfectly the demands of your body depending on activity. Some do well on higher carbs, some on higher fats, but most want to hit a minimum number of protein and that’s why I would start there.

Your protein should be at least .8 grams per pound of your body weight(up to 1.1 grams per pound). When you start tracking, make sure your hit this number and then start paying attention to the carb and fat adjustments from there.

How Do I Know How Many Calories My Workouts Burn:
Most strength workouts in the Dialed Health programs will burn 300-500 calories(depending on the program and your intensity). You can record the strength movements using a fitness tracking device(like a FitBit), but in my opinion the effort isn’t worth it. These devices take into account general averages and will not give you the exact number your looking for. With that being said, the minimal effort required to track a ride through Garmin or Strava is worth a ballpark number to use.

Focus on being PERFECTLY IMPERFECT. The exact numbers are not as important as your consistency. Even if you’re off by 100-200 calories, the process will still work. This is important to trust because even packaged nutrition labels can be off substantially. Don’t worry about it. Just track based off of those numbers and see what happens to your body.

What You’ll Need
-A Tracking App like MyFitnessPal.
-A Food Scale. I use the Taylor Digital Scale with black glass top. Here is the link for it found at target.
-Measuring Cups and Spoons: I recommend buying multiple for convenience. The most important are a teaspoon, tablespoon, half cup, and full cup. I have found ½ sizes useful, but not necessary.

Mindset For Success
The biggest objection I hear in regards to this process is that it’s “too much work,” “too time consuming,” or just “too crazy.” Let me ask you this…how is it any different than taking the time, energy, and discipline to execute a financial budget? Does it seem crazy that someone would want to have control over their finances? This is the same mindset you need to own if you want to take control of your body. It’s understandable to have not looked at it this way previously, but if you don’t know how many calories are in a tablespoon of olive oil and the effects it has on your body(example) than you have no ability to “eat intuitively” or “better.”