TheTrainingStationInc.com - Nutritional Information

Nutritional Information

TheTrainingStationInc.com - Nutritional Information

A diet is not temporary, it is a way of life.
Simple Fact

Controlling your weight, whether your goal is to lose, gain or maintain is simple math.

If you are not losing weight, you are eating too many calories.

If you are not gaining weight, you are not eating enough calories.

If you are maintaining your weight, you are eating just enough calories.

The first step is to find out how many calories you are eating per day.
The best way is to keep track (either on paper or otherwise), it helps to see what you are really eating.
Only then, can you make the necessary adjustments to reach your goal.

Second balance your diet.
For example 40% carbs, 30% protein, 30% fat, or 40% carbs, 40% protein, 20% fat, where 100% equals your total calories not number of grams.
Depriving yourself of any one element will lead to cravings and possible binging.

 Third make necessary calorie adjustments.
Make changes slowly, drastic changes can be detrimental.
For example try decreasing or increasing your calories by 100.

Remember as you lose or gain weight your caloric needs decrease or increase as well.
As you make your way towards your goal weight or more importantly bodyfat percentage you'll need to recalculate your numbers.

Printable Diet Journal/Food Log

FitDay - Free Online Diet Journal & Fitness Manager

Food Diary, Exercise Tracker, And Medical Diary.

Nutritional Pyramid
1 Gram
Approximate
Calories
Protein
4
Carbohydrate
4
Fat
9
Glycerin
4.32
Alcohol
7
Nutritional Guideline Calculator
Target Body Fat Range recommended by health professionals.
 
Target Body Fat Range
Men
12 to 20%
Women
18 to 25%
Source: Body fat charts adapted from tutorial lecture given by Dr. T.G. Lohman, University of Arizona, at American College of Sports Medicine Annual Meeting, June 1, 1989.
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