How to make a healthy meal plan

Follow these steps to create a healthy meal plan that meets your goal.

Step1.  Create a goal. 

Do you want to lose weight or gain massive amounts of muscle?

If you want to lose weight, then you need burn more calories than you eat.

If you want to gain mass than you eat more calories than you burn.

Easy peasy.

Step 2. Figure out how much you weigh.

Use 1 scale to weigh yourself throughout your journey.

If you use more than 1 scale it can mess with your mind because not all scales are exactly the same.

Keep in mind when you start exercising and eating healthy you will lose inches all over your body but your weight might not always decrease. This is due to your bf % (Body fat) decreasing.  Testing your body fat using calipers is another great way to measure your progress too.

Another reliable method is to take photos and measurements of your body areas like your neck, biceps, chest, waist, and inner thigh.

Step 3. How many calories do you need to eat to lose weight?

**head’s up for math **

1.     Take your weight x 10 = your RMR (resting metabolic rate).  RMR is the number of calories you need to just be alive.

2.     RMR x 20% (0.20) = Calories burned daily by generic movin’ and groovin’

3.     RMR + Calories burned daily (optional + calories burned while exercising) = Energy amount needed

 

Example, if Jeff weighs 200lbs

 

200lbs x 10 = 2,000 RMR

2,000 x 20% = 400 calories burned daily

2,000 + 400 = 2,400 calories needed (without exercise)

2,000 + 400 + 500 = 2,900 calories needed to eat daily (with exercise)

 

If my goal is to lose weight than subtract up to 500 calories daily.

2,400 – 500 = 1,900 calories daily (without exercise)

 

Step 4. Track your calories.

I highly recommend using an app or website to track your calories. I really like MyFitnessPal.com  That way you can make sure not to be under or go over your daily amount.

Since there are 3,500 calories in 1lb, if you subtract 500 calories from each day that you need, you could be losing 1lb a week.

Step 5. High five yourself for being amazing.

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