Baseline Recommendations
~2 Hours Exercise/Week = "Moderately Active"
Goal = Body Fat Reduction
Somatotype = Endomorphic (Naturally broad and thick versus naturally thin with skinny limbs)
Nutritional Targets
Daily Kcal Target: 1,800
Protein: 35% = 150g
Carbs: 25% = 110g
Fat: 40% = 80g
Behavior Goals - from Jan 5 call -> 2 weeks
- Track food consistently in MyFitnessPal
- Veggie bags
- Night time dessert -> 4/7 try something new/healthier
- Try a new meal prep recipe from JJ (chicken salad, meat loaf)
- Continue getting 60oz water/day
Behavior Goals - from Jan 19 call -> 2 weeks
- Focus on total daily/weekly kcal target; don't worry about macros
- If you go over one day, try and go under the next (balance week like a check book)
- Continue veggie bags
- Continue to have a nightly treat but keep at about 200 kcal
- Try egg muffins and/or protein muffins from JJ's cookbook for weekly meal prep challenge
Behavior Goals - from Feb 5 call -> 2 weeks
- Continued focus on maintaining kcal goal (don't add exercise calories to your total)
- Review the few dozen recipes JJ sent from Allison Tibbs and find some comfy/hot ones that you can make your own
- Continue trying to eat the WHOLE veggie bag
- Read info JJ sent on eggs and you can start including some whole eggs if it fits your kcals
- Try soba or "zoodles" (zucchini noodle "spaghetti" made with a spiralizer
- Pat yourself on the back! No headaches, ~3-4# weight loss, feeling better, making better choices - WOOT WOOT!
Behavior Goals - from Feb 19 call
- Kcal goal/daily tracking
- Notebook/journal feelings
- Pre-plan day before "trigger" meal
- 1 new meal prep/1 old meal prep recipe
- HAVE IN MEXICO w. good choices (no tracking)
Food Logs
Resources
https://jj-fit.squarespace.com/jjs-guide-to-eating-clean-and-getting-lean
https://www.jj-fit.com/blog/sweet
https://www.jj-fit.com/blog/run
https://www.jj-fit.com/blog/fastedcardio
Admin
JJ # = 202-351-1710