2. Part II
Step #3
What is your goal?
To gain?
To maintain?
or
To lose?

3. If your goal is to lose
weight…
• Take 200-600 calories
away from your TEE
• So for example, if your
calories (from step 1
&2) come out to be
2650…
• Calorie Range: 2450
to 2150 (200 and 500
calorie deduction
respectively)

4. If your goal is to gain
weight…
• Use the same procedure as if you want to
lose weight but instead…
Add
300 to 500
calories per
day

5. If your goal is to
maintain your weight…
• Consume right around your TEE
But…
• Remember to Zig-Zag your calories
throughout the week!
Throw in a couple of “low” or “high” days based on your activity
level

6. Zig-Zagging
• Intended to “Shock-up” your metabolism
• Fluctuating “high” calorie days with “low”
calorie days
• Two Different Methods…

7. Zig-Zagging
Method #1
Linear Method
• Give yourself a ratio of linear distribution
Weight Loss: 3 low calorie days to 2 high
Maintenance: 3 low calories days to 3 high
Weight Gain: 3 high calorie days to 2 low
*Based on the calorie range that you derived from step #3

8. Zig-Zagging
Method #2
Non-Linear Method
• Calorie fluctuation level of 200-600 remains
constant
• You now take in your “high” day on your intense
training days
• Example: If you are training heavy on
Mon/Wed/Fri this would be your “high” days

9. Step #4
Figure your Macronutrient Ratio’s
• Suggestion: Find your “Metabolic Type”

10. Figuring Your
Macronutrient Ratio’s
• If you are beginning…
– 50% of your food comes from Carbohydrates
– 30% of your food comes from Protein
– 20% of your food comes from good fat
sources
*Remember this is ONLY a beginning point for most and will not work
for all

11. To Break a Plateau

12. Finding Your Carb Calories and
Grams
• Using our 2150 to 2450 calorie example
• Using the 50/30/20 ratio…
Low Day
Multiply 2150 by .50=1075 calories
Take 1075 and divide by 4=268 grams
High Day
Multiply 2450 by .50=1225 calories
Take 1225 and divide by 4=306 grams

13. Finding Your Protein Calories
and Grams
• Using our 2150 to 2450 calorie example
• Using the 50/30/20 ratio…
Low Day
Multiply 2150 by .30=645 calories
Take 645 and divide by 4=161 grams
High Day
Multiply 2450 by .30=735 calories
Take 735 and divide by 4=183 grams

14. Finding Your Fat Calories and
Grams
• Using our 2150 to 2450 calorie example
• Using the 50/30/20 ratio…
Low Day
Multiply 2150 by .20= 430 calories
Take 430 and divide by 9=47 grams
High Day
Multiply 2450 by .20=490 calories
Take 490 and divide by 9=54 grams

15. Step #5
Log Your Food!
www.myfitnesspal.com
Remember to customize your own goals
based on macronutrient needs! Don’t just
stick to the default!
• Track for at least 2 months consistently!
• Make adjustments on a daily basis!

16. Lifestyle Information
www.ficorporatewellness.com