“Jennifer” is a new client at FVT personal training.

The #1 thing she wants to accomplish over the next 90 days is fat loss!

So we sit down and help her come up with an eating strategy to reach her goal.

This is an individualized plan for “Jennifer”. Just a few factors we considered to come up with the sample day of eating below:

• She currently weighs about 160 pounds
• She is currently sitting around 28% body fat
• Overall, “Jennifer” is a person we would consider “moderately active”
• Her current eating habits / patterns
• Her current food likes / dislikes

However, I wanted to provide a sample days of eating for a few different example clients, so that you can get a starting point to work from. Check it out:

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Bro Diet Basics, Part 6 – “Jennifer” Sample Day of Eating

BREAKFAST

1 cup oatmeal (cooked)
1/8 cup raisins
1/4 cup 1% milk
1 whole egg
2 egg whites

SNACK

1 scoop whey protein
1 medium banana
1 tbsp powdered peanut butter

LUNCH

2 pieces whole wheat bread
3 oz turkey
1/4 avocado
1 apple

SNACK

6 oz low-fat Greek yogurt
10 almonds

DINNER

1 cup potatoes, air-fried w/ 1 tbsp olive-oil
3 oz chicken thigh
2 cups mixed greens

+WATER INTAKE GOAL = 10 8-oz glasses daily (2 on waking, 2 during workout, 2 with each meal)

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Again, if you want to learn more about the the calculations we used to come up with the meal plan above, check out the rest of our Bro Diet series, linked up at the bottom of this article.

If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program here: http://bit.ly/14dayjump2021

’till next time! –

-Forest and the FVT Team

BRO DIET BASICS

–https://www.forestvancetraining.com/2021/06/bro-diet-basics-part-5-sample-day-of-eating.html

–https://www.forestvancetraining.com/2021/06/bro-diet-basics-part-4-carbs.html

–https://www.forestvancetraining.com/2021/05/bro-diet-basics-part-3-fat.html

–https://www.forestvancetraining.com/2021/05/bro-diet-basics-part-2-protein.html

–https://www.forestvancetraining.com/2021/05/bro-diet-basics-part-1-total-kcals.html

Have you ever gone some time without seeing a friend or family member, then been surprised – or even shocked! – at the fitness transformation they’ve made since you’ve seen them last?

99.9% chance DIET was a big part of that positive change.

I get that “diet” is one of those trigger words for people these days, so to be clear, by diet, I mean this definition:

“the kinds of food that a person, animal, or community habitually eats.”

NOT:

“a special course of food to which one restricts oneself, either to lose weight or for medical reasons.”

We’ve covered all the Bro Diet basics over the last few installments of this post series (I’ll link parts one, two, three and four below in case you missed them). Today, we are going to give you a breakdown of what a full day of eating might look like, and this will continue with more details next time.

Let’s go back to our sample 160 pound female.

First question we need to ask, what is this person’s goal for, say, the next 90 days?

If it’s fat loss, we need to get her into a caloric deficit.

If it’s maintaining weight, continuing to improve strength, and optimize performance, we can consume maintainance calories.

If our person is trying to gain muscle, we’ll get her into a slight caloric surplus.

Let’s go with fat loss as our sample person’s goal, as that is the most common goal – at least when they are first starting with us – for most clients we work with.

Female

160 pounds / 73kg

Using calculations we covered in previous posts in this series, we’re going with:

• Daily calorie target = 1920
• Daily protein target = 131 grams / 524 kcals from protein
• Daily fat target = 55 grams / 495 kcals from fat
• Daily carb target = 225 grams / 901 kcals from carbs

Most people we start on three meals per day, and two snacks. So from the numbers above, we’d divide by FOUR – this gives us three meals at:

• 480 calories
• 33 grams protein
• 14 grams fat
• 56 grams carbs

We divide our final “fourth” into two to get the breakdown for our snacks:

• 240 calories
• 17 grams protein
• 7 grams fat
• 28 grams carbs

Next time, we’ll do what a full sample day of eating might look like, “filling in” the numbers above.

For now, do these calculations, take a close look at YOUR current diet, see if you’re hitting these, and adjust as needed to start moving towards those goals!

’till next time

-Forest and the FVT Team

PS – If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program here and at the link in my bio: -> http://bit.ly/14dayjump2021

PPS – Here are links to past posts in this “Bro Diet” series:

–https://www.forestvancetraining.com/2021/06/bro-diet-basics-part-4-carbs.html

–https://www.forestvancetraining.com/2021/05/bro-diet-basics-part-3-fat.html

–https://www.forestvancetraining.com/2021/05/bro-diet-basics-part-2-protein.html

–https://www.forestvancetraining.com/2021/05/bro-diet-basics-part-1-total-kcals.html

Welcome to part 4 of Bro Diet Basics!

So far, we’ve covered:

– How to figure your daily calorie requirements
– Protein needs
– Importance of fats

Today we’re going to talk carbs!

Carbohydrates are not evil. We need them as our body’s main source of energy. They help fuel your brain, kidneys, heart muscles, and central nervous system.

The key is eating the right amount.

We have a REALLY simple way to figure out how many you need, based on previous calculations (go back to previous posts in the series for full equations you need)
OR sign up for our 14 day Jump Start HERE -> http://bit.ly/14dayjump2021 and I’ll do it for you!)

Total kcals – Protein kcals – Fat kcals = Carb kcals

Divide your “carb kcals” number by 4 to get your daily gram needs

EXAMPLE:

Female

160 pounds / 73kg
Daily calorie target = 1920
Daily protein target = 131 grams / 524 kcals from protein
Daily fat target = 55 grams / 495 kcals from fat

1920 – 524 – 495 = 901 daily carb calories = 225 grams

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In the Bro Diet series, we’ve figured out all the numbers.

We know exactly what we need to do.

Stay tuned for next time, we’ll start to put this together into a working meal plan so that you can see what it looks like in real life!

– Forest and the FVT Team

PS – If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program here and at the link in my bio: -> http://bit.ly/14dayjump2021

In part 1 of the “Bro Diet Basics” series, we talked about how to figure out your daily calorie requirement.

In part 2, we covered protein requirements.

Today, we’ll continue the macronutrient conversation, and talk about fat!

For years, we were told to avoid fats.

Studies in the post – World War II era linked fat intake to both heart disease and weight gain, so most experts advised people to stay away.

The problem is, many people did cut down on fat consumption – but replaced the lost calories with refined carbohydrates, and also stopped eating healthy fats – which resulted in even higher rates of obesity!

Turns out, the “all fat is bad” message was wrong. However, we have to make sure we’re getting the right kinds.

Trans fats are the worst fats for your health. They are are made when hydrogen is added to healthy unsaturated fats to make them less likely to spoil. These type of fats raise LDL cholesterol, lower HDL cholesterol, increase inflammation, and more.

Saturated fat, found mainly in meat and dairy foods, does also look like it clogs arteries and contributes to cardiovascular disease.

But monounsaturated and polyunsaturated fats, found in plants and healthful oils, actually protect your heath by improving your cholesterol profile.

Daily fat recommendation:

.5 – 1 g/kg

Example:

Female

160 pounds / 73kg

Daily fat grams range = 36.5 – 73

As a general guideline, to further break this down:

– 1/3 of your fat intake should come from saturated fats

– 1/3 of your fat intake should come from mono-unsaturated fats

– 1/3 of your fat intake should come from poly-unsaturated fats

Stay tuned for part 3 of this series, we’ll continue the conversation!!

– Forest and the FVT Team

PS – If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program here: -> http://bit.ly/14dayjump2021

In part 1 of the “Bro Diet Basics” series, we talked about how to figure out your daily calorie requirement.

Getting this sorted, tracking, and tweaking this number will determine if you lose weight, gain weight, or stay the same!

Today, we’re going to get a little more into where those calories should come from – specifically, how much protein you need each day.

For a long time, nutritionists maintained that although athletes need more calories total, that people didn’t need more protein intake if they were doing intensive exercise.

In recent years however, the field of nutrition has come around to the view that optimal protein intake is probably higher for some athletes, especially if you’re building muscle.

There has also been thoughts on the idea that eating too much protein strains your kidneys, but research hasn’t really borne this out.

Anecdotally, working with thousands of clients over the years, I can also tell you that eating more protein helps build muscle! And making this tweak often is a big factor in dramatically changing people’s body composition.

Daily protein recommendation:

1.6 – 2.0 g/kg

Example:

Female

160 pounds / 73kg

Daily protein grams range = 117 – 146

Make this protein come from whole foods whenever possible. You’ll get more nutrients, generally healthier for a lot of other reasons.

For sake of convenience, a general guideline is that up to 25% of your protein intake could come from supplements like protein powder.

Stay tuned for part 3 of this series, we’ll continue the conversation!!

– Forest and the FVT Team

PS – If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program here: -> http://bit.ly/14dayjump2021

*If you missed part 1 of the “Bro Diet Basics” series, click here – https://www.forestvancetraining.com/blog-2

*More info on protein requirements here – https://www.popsci.com/how-much-protein/