Nutrition

In order to make your buns and guns look the way you want them to, you have to eat for it.

There are a ton of diets and eating methods for you to choose from. We are not giving you a “diet”. We have simplified the eating process by focusing on your protein and calorie intake….that’s it.

You need to prioritize protein at every meal to ensure you hit your daily target. Protein is the building block for muscle. If you don’t eat the proper amount, you will not build the muscle necessary to get the full benefits of this program.

You also have a calorie target. In order to see the fruits of your labor, you have to keep your calories within a certain range. Whether you are trying to lose, maintain, or gain weight, you have to stay within your ranges to see maximize results.

You decide which foods to eat to hit your daily targets. Eating high-quality, whole foods is the best option for health, which is what we hope and recommend you do. But, if you can hit your protein goal and stay within your calorie limit, you can eat in the manner that best suits you.

How to Calulate Your Daily Calorie Range:

Extreme weight loss= body weight in lbs x 7, 8 , or 9

Moderate weight loss= body weight in lbs x10, 11, or 12

Weight maintenance= body weight in lbs x 13, 14, or 15

Moderate weigth gain= body weight in lbs x16, 17, or 18

Extreme weight gain= body weight in lbs x 19, 20, or 21

How to Calculate Your Daily Protein Range:

For men 49 years old and younger= .8-1 gram of protein per lb of body weight

For men 50 years old and older= .6-.8 grams of protein per lb of body weight

For women 49 years old and younger= .55-.75 grams of protein per lb of body weight

For women 50 years old and older= .45-.55 grams of protien per lb of body weight

Example for a 35 year old, 150 lb woman with a moderate weight loss goal:

Protein= 82.5 - 112.5 grams
Calories= 1500 - 1800 calories