What About Diet?
Nutrition Philosophy
I encourage good eating habits for all my clients and I want you to enjoy food. When we are smart about our nutrition choices most of the time, we can allow ourselves to “slip up” occasionally. To have discipline is great, and it will help you reach your goals with my programs! I promote eating (1) a fixed range of daily calories, which is made up of (2) fixed daily macronutrient percentages, which are determined by (3) your body type, activity level, and goals. Scroll down to the “3 Optional Programs” section of this page to see the formulas for finding your daily caloric intake and macronutrient breakdown.
Let’s Talk About Body Type
3 different body types
1
Ectomorph
An ectomorph is naturally thin, has a hard time putting on muscle, and has a fast metabolism.
2
Mesomorph
A mesomorph is naturally athletic, with a muscular and lean build.
3
Endomorph
An endomorph is naturally heavy, has a hard time burning fat, and has trouble losing weight.
It is important to remember that these can change over time. An ectomorph or an endomorph can become mesomorphic with the right nutrition and exercise plans. We are not defined by our body type!
Let’s Talk About Goals
3 main body goals
1
Bulk
An ectomorph typically wants to build muscle, gain size (especially in limbs), and increase weight.
2
Maintain
A mesomorph typically wants to maintain athletic composition and build muscle while maintaining low body fat percentage.
3
Trim
An endomorph typically wants to lose weight, burn fat (especially around the mid-section), and get leaner with more muscular definition.
There are 3 macronutrients: Protein, Carbohydrates, and Fats. Depending on your body type and goals, the macronutrient composition of your diet will vary.
Let’s Talk About Macronutrients
3 optional programs
1
Gain Size
If you’re an ectomorph trying to gain strength and size, try the Strength Builder or Power Hour Program 4-5 times per week. You could also throw in a Circuit Program workout once a week to keep your conditioning up! Multiply your body weight by 18 and 22. The numbers you get will be your range for daily caloric intake. Use the median to highest number if you are training 5-7 times per week, and use the median to lowest number if you are training 3-4 times per week. Your macronutrient breakdown should be 25% protein, 55% carbohydrate, and 20% fat.
2
Gain, Maintain, or Trim
If you’re a mesomorph, try the Power Hour Program, Circuit Program, and/or Strength Builder. Depending on your activity level and goal, you will multiply your body weight by 12 and 16 (for weight loss), 14 and 18 (for weight maintenance), or 18 and 22 (for weight gain). The ranges you get will be your daily caloric intake. If you are training 3-4 times per week, stay on the lower end of your caloric intake range. If you are training 5-7 times per week, stay on the higher end of your caloric intake range. Your macronutrient breakdown should be roughly 30% protein, 40% carbohydrate, and 30% fat.
3
Lose Weight
If you’re an endomorph looking to lose weight and build muscle, try the Circuit Program 3 days a week, and the Strength Builder or Power Hour Program 1-3 days per week. Multiply your body weight by 12 and 16. The numbers you get will be your range for daily caloric intake. Use the median to highest number in the range if you are training 5-7 times per week, and use the median to lowest number in the range if you are training 3-4 times per week. Your macronutrient breakdown should be 35% protein, 25% carbohydrate, and 40% fat.
