Fourth Step: Tracking Progress

The fourth step on this journey is tracking progress. A weight scale is one way of tracking progress, it won't always be reliable as our weight fluctuates everyday based on a variety of human functions. It is one tool in tracking progress and we need to consider other options to get a well-rounded idea of how much progress we are making or not making. Taking progress photos are a great way of doing this as well as using a body scanner that measures the amount of water in the body, percentage of body fat, and total muscle mass. Pictured below is an InBody Scanner I use at a local supplement shop that gives me a report on where I'm currently at versus the month before.

Posted: March 17, 2018. 2:01pm.

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First Step: Calorie Calculator

Since you have an overview of what the general principles of flexible dieting are, let's start with this link and setup your daily caloric intake. Calorie Calculator The idea here is to get a sense of where you will be on a day-to-day basis. We will have to look at how much energy your body uses in order to support it with the needed calories to reach your goal. Enter your age, gender, weight, height, exercise level, and press calculate. Your maintenance and fat loss calories will be calculated. If your goal is to gain weight and eventually muscle, add 250-500 calories and taper up calories depending on how your body responds in three to four weeks time. In the next post, we will be using the macro nutrient calculator to finally find the targets of what you are able to eat every day. Post: February 4th, 2018. 9:50pm.

Fifth Step: High Protein Ideas

For many people, getting enough protein in the day is the toughest challenge. The following linked resource and pictures provide an idea of how to get this macro-nutrient in easier. The images provide a variety of foods that will help you reach your goal every day while tracking your calories and macro-nutrients. I find that if I have a list of foods that I enjoy eating and are macro-nutrient dense, I am able to hit my targets for the day and won't be stressed out thinking about what to eat. I tend to make many recipes that are high in protein and the images below are ways in which you can increase your protein intake. https://www.wellnessresources.com/health-topics Posted: March 17, 2:15pm.

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