Law 1: WORK IT OUT
So the science says we underestimate the calories we consume.
This is a great area to start on nutrition and will lead us towards understanding portion control. The average man needs around 2500 calories per day and a female needs around 2000 per day. Here at CrossFit RNA we understand that this is a guideline and all humans are not equal, we have different metabolisms, macronutrient needs and activity levels.
Remember this is the start of a learning process, together we need to learn what works for us on an individual basis. This can be slightly overwhelming if you have little to no knowledge on nutrition and with everyone saying something different. Want to hear something interesting…. the interesting fact is I bet you know a lot more about you body than anyone and I bet you know a lot more about nutrition than you give yourself credit for!
To combat Law 1 we need to know where we are now, use the 5 Steps to complete Law 1.
Step 1: Download My Fitness Pal (Its FREE) – Link: https://www.myfitnesspal.com/
Create a account.
Please bear in mind what you answer in your My Fitness Pal set up, they asked if you want to lose, gain or maintain weight. We want you to just click maintain weight.
Step 2: Calculate your BMR (Basal Metabolic Rate), this is the amount of calories you will need to consume during 24 hours.
Formula For BMR:
W = weight in kilograms.
To calculate Kg from Stone (Stones x 14 = ......) (= ...... / 2.2 = Kg)
H = height in centimeters
A = age in years
Men: BMR = 66.47+ (13.75 x Weight) + (5.0 x Height) - (6.75 x Age)
Women: BMR = 665.09 + (9.56 x Weight) + (1.84 x Height) - (4.67 x Age)
Or Use this link: http://www.myfitnesspal.com/tools/bmr-calculator
Step 3: Adjust you macronutrient ratios (food). We want you to start at 30% Carbohydrates, 30% fat and 40% protein. Remember these macronutrient ratios might not be perfect for you but they are a good place to start.
This is a great area to start on nutrition and will lead us towards understanding portion control. The average man needs around 2500 calories per day and a female needs around 2000 per day. Here at CrossFit RNA we understand that this is a guideline and all humans are not equal, we have different metabolisms, macronutrient needs and activity levels.
Remember this is the start of a learning process, together we need to learn what works for us on an individual basis. This can be slightly overwhelming if you have little to no knowledge on nutrition and with everyone saying something different. Want to hear something interesting…. the interesting fact is I bet you know a lot more about you body than anyone and I bet you know a lot more about nutrition than you give yourself credit for!
To combat Law 1 we need to know where we are now, use the 5 Steps to complete Law 1.
Step 1: Download My Fitness Pal (Its FREE) – Link: https://www.myfitnesspal.com/
Create a account.
Please bear in mind what you answer in your My Fitness Pal set up, they asked if you want to lose, gain or maintain weight. We want you to just click maintain weight.
Step 2: Calculate your BMR (Basal Metabolic Rate), this is the amount of calories you will need to consume during 24 hours.
Formula For BMR:
W = weight in kilograms.
To calculate Kg from Stone (Stones x 14 = ......) (= ...... / 2.2 = Kg)
H = height in centimeters
A = age in years
Men: BMR = 66.47+ (13.75 x Weight) + (5.0 x Height) - (6.75 x Age)
Women: BMR = 665.09 + (9.56 x Weight) + (1.84 x Height) - (4.67 x Age)
Or Use this link: http://www.myfitnesspal.com/tools/bmr-calculator
Step 3: Adjust you macronutrient ratios (food). We want you to start at 30% Carbohydrates, 30% fat and 40% protein. Remember these macronutrient ratios might not be perfect for you but they are a good place to start.
Step 4: Start logging what you eat, how much and when. Don’t forget liquids!
Once you have a week or two’s worth of data you will be able to see where your nutrition is.
Step 5: Start addressing the shortfalls or over consumption within the average macronutrient (food) guidelines set by us. In Laws 2 Small But Smart Changes
Additional Info on Calorie Intake:
Once you calculate your BMR factor in activity to account for calories burned during exercise.
BMR x 1.2 for low intensity activities and leisure activities (primarily sedentary)
BMR x 1.375 for light exercise (leisurely walking for 30-50 minutes 3-4 days/week, golfing, house chores)
BMR x 1.55 for moderate exercise 3-5 days per week (60-70% MHR for 30-60 minutes/session)
BMR x 1.725 for active individuals (exercising 6-7 days/week at moderate to high intensity (70-85% MHR) for 45-60 minutes/session)
BMR x 1.9 for the extremely active individuals (engaged in heavy/intense exercise like heavy manual labor, heavy lifting, endurance athletes, and competitive team sports athletes 6-7 days/week for 90 + minutes/session)
If you have any questions please give me a shout! | scott@crossfitrna.co.uk | Thanks TeamRNA :)