Dylan is a pretty physical guy used to play lots of hockey and still plays baseball. He is in the construction industry so his job can be physically demanding most of the time. Dylan usually works out at the gym 4-6 times a week, weights for an hour and cardio for 45min to an hour.
When I asked him why he wanted to be part of the project here is what he said:
Well i have been thinking about talking to a dietitian for awhile now and then it just so happened you needed a guinea pig. (Ah men, so few words. ha ha)
Dylan's goals are to loose 25-30 lbs and be down a pant size. This goal weight number is when he felt really good.
I had each of them take their weight, pictures and measurements, gave them a meal plan based of the calories/macros they need. I calculated these numbers based off of their weight, goals and activity levels.
I sent them all this first letter with some additional instruction on what to drink, supplements to take etc.
So the plan is that you will follow the diet plan for two weeks. I know it might be boring eating the same thing for two weeks, but its the easiest way for me to make sure the macro numbers I gave you are correct, and get a good reading of how the meal timing etc works for you.
After the two weeks, we will be starting to swap meals out for similar macros. So when you are preparing your food, please weigh on a food scale if at all possible (this applies to things that you will see with grams next to it) and log it into my fitness pal, for a few days at least to get the idea of how logging works. When you pull up an item you will be looking at the three main macronutrient components. Fat, Carbs and Protein.
Eventually we will have you swap out foods and meals for similar macros. So say you have chicken, salad and bread on your plan, you find out that the local Tim Hortons chicken sandwich has roughly the same macro makeup (carb,fat and protein amounts) you can have that instead. You all have a small treat at the end of your day. This treat fits the macronutrient profile you need, but because of the other foods you've eaten throughout the day your fiber and micronutrient profiles are fullfilled.
Ever heard of the quote everything in moderation? Well this is exactly it. Your little treat is in moderation. It may be hard at first to have a bag of Oreos or whatever your treat is, in the house. You may normally never buy these, because when you do you sit and eat a whole row or whole bag. Then, what normally happens is some sort of guilt associated with eating these foods. This project is more then just loosing weight or whatever your goal is. It's to help develop a better relationship with food and those foods we think are so evil. Everything in moderation also applies to healthy whole foods. Many of us get on the healthy eating train and a few days later eat a food we think is not considered healthy or "clean" and fall off our plans. Eating whole healthy foods is certainly best, but for mental health and to satisfy our taste buds we can also have treats.
Sometimes we get off track on things and eat things we arent suppose to, or some even under eat. Both are not great habits. Both are also very hard to break. So we may have slip ups and that's okay. We forgive ourselves and move on, staying on track the next meal. Please just let me know when this happens. Macronutrient counting is sort of a specific science so if you over eat or dont eat enough I need to know how its reflecting your weightloss or inches numbers. I promise you wont upset me or dissapoint or anything like that! That said of course, please stick to the plans as much as possible, this only makes your results that much better and faster.
Don't be frustrated by numbers on the scale. This is only one measurement we use. Generally most of us are more concerned with inches. But again, the scale is another hard habit to break.
Please enjoy the journey reading! Let me know in the comments what your goal is and why!