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This Fitness Nutrition Plan Shows You How To Customize Your Diet Based On Your Body

I created this fitness nutrition plan to show people how much and what they should be eating to refuel their bodies. Many plans are generic and I wanted to show you how to customize it for your age, height, and weight.

The first thing you need to determine is how many calories your body needs each day. The easiest way to do this for this nutrition plan is based on math formulas. I know, I know…everyone hates math. Just push through this so you know what the needs are for your body.

Step One

The formula is attributed to Harris Benedict and it is highly regarded as the most accurate method to calculate your caloric needs. It is as follows:

For Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

For Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Step Two

You will need to take your number and then multiply it based on the information in the chart below. Use the exercise factor number that best describes your level of fitness and multiply it by the number you had in the formula above.

Exercise Factor Category Explanation
1.2 Sedentary Little or no exercise
1.375 Lightly Active Light Exercise (1 to 3 days/week)
1.55 Moderately Active Moderate Exercise (3 to 5 days/week)
1.7 Very Active Hard Exercise (6 to 7 days/week)
1.9 Extremely Active Hard daily exercise and/or a physical job

Step Three

The figure you have after you have multiplied is your base caloric needs to maintain your weight. If you are wanting to gain weight, then you need to add 200-300 calories per day to this number.

If you are wanting to lose weight, then you can subtract 300-500 calories a day from your total number.

This fitness nutrition plan has considered all factors. It has included your personal weight, height, age, fitness level, and whether you want to lose or gain weight. Now, here comes the plan…

Meals, Meals, Meals…and More Meals!

This customized diet plan assumes that you are going to be eating five meals per day. Yes, you did read that correctly. It is based on the principle of eating smaller meals several times a day.  This is one of the basic principles of the fitness nutrition plan.

In many cases, we eat more at a meal than we should. So, we want to change the way that we eat. By eating smaller meals several times a day, your metabolism will increase and help you burn off this food.

Fitness Nutrition Plan Meal GuideNot only is it important to eat small meals frequently, but it is important to eat the right foods. You need to be eating a lot of protein during your meals. This protein is what is going to provide fuel to your muscles and increase your metabolism.

Since everyone is different, you need to adjust this and find what works for you. Eating every three hours is what works for me and my schedule. It takes a little planning but the fitness nutrition plan works for me.

I also highly recommend staying away from things made with white flour. Your diet will be much better if you are eating whole wheat items. This will provide you with your best results.

What do I eat for meals? I like things that are easy to prepare. Otherwise I am going to be cooking all day. I did not want to get in shape so that I could spend all day cooking. Here are some ideas of what I eat for meals:

Meal 1 = Protein bar, yogurt, and whole wheat english muffin.

Meal 2 = Turkey and swiss whole wheat sandwich, and carrot sticks.

Meal 3 = Chicken wrap (whole wheat tortilla) with some fruit (apple, orange, or banana)

Meal 4 = Steak, steamed broccoli, and baked potato.

Meal 5 = Protein shake and fruit.

Each of these meals is about 500 calories which is what I need based on my height, weight, and age. I hope that this helps you with your fitness nutrition plan. If you want to perform at an elite level, you must fuel your body at an elite level.

Where to go next?

Basic Volleyball Drills – Learn to master the fundamentals of the game.

Volleyball Techniques – Review each of these step-by-step methods for the basic skills.

New Balance Volleyball Shoes – How do they stack up? Read these reviews.

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1 comment
Heather

I would like to know what you would recomend for a 13 year old girl, wieghing 123.5. To eat to get in shape for volleyball.

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