Phase 2 is here team! Over the next 2 weeks we will be stepping up our accountability with nutrition by introducing calorie tracking and logging. For some, you may already be tracking while others might be brand new to tracking. Either way, knowing how to and when to utilize food tracking is a skill that everyone should have as a tool for sustainable nutrition. This does not mean that you must always track your food but it is ultimately going to take the guesswork out of your energy balance. You need to have ACCURATE representations of your intake.
From our surveys, 80% of you all are interested in weight loss, while the rest are looking to maintain their current weight. Reaching these goals will start by knowing the range of calories you need for weight loss, maintenance, and mass gain.
The total calories you consume per day – made up of protein, carbohydrates and fats – will depend on your aims. Creating a small calorie surplus will allow you to work towards increasing lean body mass in line with your strength training. While a small calorie deficit will allow you to still perform at your best while reaching any fat loss goals. In maintenance mode, you should not lose or gain more than 1.25% of your body weight. If you do, then you need to reduce or increase your calorie intake accordingly.
Scoring in Phase 2
In order to receive 2 points in this next phase, you will need to track and log your calories each day. We recommend downloading the MyFitnessPal app but you can also log your foods in a written journal if preferred. For this first week of the phase you will not need to fall into your recommended calorie ranges, our main focus will be to get you all in the habit of measuring foods with more accuracy + logging. As this becomes more familiar, we can compare your intake to your recommended ranges to get you closer to your goals. If you feel comfortable logging, we would like to challenge you to hit your ranges.
As per our last email, we are challenging all members to track on the weekends, since these are typically days where you have more time available.
If logging is not something you are not ready for, you can still earn 1 point as long as the phase 1 metrics are met. All other points in the challenge are the same as in phase 1.
If you have not already used the chart below to calculate your recommended caloric ranges, please do so today if you plan on moving into phase 2. Remember that all calorie calculations are estimates, and they may need adjusting to find the right amount for you.
You can continue to use the hand portion guidelines during phase 2 but for a higher level of accuracy you will want to utilize a food scale and measuring cups if possible. This will ensure less guesswork and lead to better results.
Make sure to check out the last email, sent out on Friday, which includes a more detailed guide to weighing and measuring.
Let's get ready for this next week team!