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    ST Nutrition Blueprint

    Uploaded by

    imym2909
    Shaun t nutrition blueprint ebook

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    ST Nutrition Blueprint

    Uploaded by

    imym2909
    16 views3 pages
    Shaun t nutrition blueprint ebook

    Original Title

    st-nutrition-blueprint

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Shaun t nutrition blueprint ebook

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    16 views3 pages

    ST Nutrition Blueprint

    Uploaded by

    imym2909
    Shaun t nutrition blueprint ebook

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    SHAUN T’S

    NUTRITION
    BLUEPRINT
    FOR MUSCLE DEVELOPMENT &

    n
    BODY RECOMPOSITION

    tio
    Na
    er
    ep
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    -D
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    e.
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    @
    id
    aj
    m
    n.
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    -i
    DN
    2D
    39
    14

    DIGDEEPERNATION.COM
    NUTRITION
    BLUEPRINT
    STEP 1 STEP 2

    First, calculate how many calories Next, calculate your Caloric Needs,
    you burn each day. We call these including your daily workout.
    your Maintenance Caloric Needs.

    n
    If you’re sedentary and plan on doing Maintenance Caloric Needs + 500

    tio
    little physical activity outside the calories = Caloric Needs on Program

    Na
    program, multiply your current weight
    by 12. That’s how many calories you

    er
    need to consume every day to stay at

    ep
    your current weight. If you’re STEP 3

    De
    moderately active and exercise 3 to 5

    ig
    times a week in addition to the
    Finally, calculate your Modified
    -D
    program, multiply your weight by 13.
    Caloric Needs. Here, you’ll decide
    If you’re highly active or have a highly
    m

    how much you need to add or


    active job, multiply your weight by 14.
    co

    subtract for your personal goals. This


    e.

    final number will be your


    m

    approximate daily caloric goal each


    @

    Sedentary lifestyle (desk day.


    id

    job): (current weight in For weight loss, subtract 300


    aj

    pounds) x 12 = calories from your calculated


    m

    (Maintenance Caloric Needs) Caloric Needs.


    n.

    For weight maintenance, change


    ra

    nothing; use your calculated


    m

    Moderately active lifestyle Caloric Needs.


    -i

    (parent with a toddler): To add muscle, add 300 calories


    DN

    (current weight in pounds) x per day to your calculated Caloric


    2D

    13 = (Maintenance Caloric Needs.


    Needs)
    39

    Note: For simplicity's sake, round


    this number to the nearest 100.
    14

    Highly active lifestyle


    (construction worker):
    (current weight in pounds) x
    14 = (Maintenance Caloric
    Needs)

    DIGDEEPERNATION.COM
    NUTRITION
    BLUEPRINT
    WHEN TO EAT EXAMPLE SCENARIO

    The meal following your workout Sally weighs 160 lbs., and she
    should have at least 25g of protein wants to lose weight. She is an
    and 50g of carbs. elementary PE school teacher.

    n
    Sally is following the workout

    tio
    Meal 1: larger caloric intake program and has the time to eat

    Na
    Meal 2: slightly less caloric intake five times daily.

    er
    Meal 3: larger caloric intake

    ep
    Meal 4: slightly less caloric intake 160 x 13 = 2,080 maintenance

    De
    Meal 5: larger caloric intake calories

    ig
    -D
    As a rule of thumb, you never 2,080 + 500 (calories burned
    want fats lower than 10% of during the workout) = 2,580
    m

    caloric intake,
    co

    2,580 - 300 = 2,280 calories per


    e.
    m

    day for weight loss


    MACRONUTRIENT RATIO
    @
    id

    160 lbs. x .9g = 144g of protein


    aj

    Each individual’s needs for per day


    m

    macronutrients will vary based on


    n.
    ra

    goals. Generally, a macronutrient Meal 1: 32g protein


    m

    breakdown of 20%-30% fat, 30% Meal 2: 25g protein


    -i

    protein, and 40%-50% Meal 3: 32g protein


    DN

    carbohydrates is standard Meal 4: 25g protein


    2D

    practice. To fine-tune your Meal 5: 32g of protein


    macronutrient ratios specific to
    39

    your goals, consult the advice of a


    14

    registered dietician or nutritionist.

    DIGDEEPERNATION.COM

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