12-Week Transformation

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The 12-Week Transformation is designed for people committed to making a change. This program includes an individualized nutrition prescription as well as an individualized training program 3-5 days/week. You will have full access to me by way of email and a monthly Skype conversation. 

This approach to nutrition is commonly referred to as, “Macro and Calorie Tracking.” Macro refers to the 3 macronutrients found in foods; proteins, carbohydrates, and fats. Calories are the units of energy found in each gram of macronutrients. For example, there are 4 calories in each gram of protein and carbohydrate. Another way of saying that is 100 grams of protein = 400 calories.

Why is this important? Weight loss is most dependent on the following: YOU MUST BURN MORE CALORIES THAN YOU CONSUME. Gaining weight is simply the inverse of that: YOU MUST CONSUME MORE CALORIES THAN YOU BURN. If your goals are performance based then I’ll create a caloric balance that supports the building of lean muscle mass. In all circumstances, we must establish a baseline to work off of.

How do we know how many calories you burn in a day? In Week 1 we DISCOVER this by tracking your food consumption, activity level, and weight over the course of a week. By analyzing that data along with some physical measurements (age and height) we can estimate what’s called your Total Daily Energy Expenditure (TDEE). This is another way of saying how many calories do you burn in a day. By understanding your TDEE, I can provide a calorie and macronutrient prescription that will support your goals.

Where do macronutrients come into play? If we determine that your TDEE is 2,000 calories/day then we divide those calories up among your macronutrients in a way that will support your activity level and body composition goals. While the below will be a simplified description, you can think of each macronutrient as the following:

  1. Protein: building block for muscles

  2. Carbohydrate: fuel for activity

  3. Fat: regulation of hormones and essential for nutrient absorption

In week 2 I will provide a macro and calorie prescription. The following 2-3 weeks will be used to CONFIRM the provided prescription is supporting your goals. Adjustments will be made if and where necessary depending on the results. In the remaining weeks of the program we will have a confirmed understanding of all data and will EXECUTE until goals are reached. The cost of this program is $225/month.

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If you have additional questions please include your program of interest in the subject line and any specific questions you may have in the message box. You will receive a response with 24 hours.

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