How To Calculate Your Weight

It would be good to always remember, food is fuel. We need to eat the right food to fuel and energize our bodies throughout the day and during our workouts. Think of your body like a high performance race car. Always use the highest octane fuel  to get the best results. This is a very good analogy to use when thinking about what foods to put into your body. We should always use nutrient dense power foods to provide enough energy (octane) to boost our performance so that our bodies run at optimal levels.
Key factors to include in your high performance nutrition plan are:

• Eat a nutrient dense meal every 2-3 hours
• Eat smaller meals throughout the day
• Learn how many calories your body needs per day
• Include a lean protein source at each meal
• Drink at least drink eight 8-ounce glasses of water a day
• Make sure to eat a healthy breakfast
• Eliminate processed foods

  Your Training Goal	Daily Protein Needs
  Bodybuilding	1.0 - 1.6g/lb bodyweight
  Power & Speed	0.9 - 1.1g/LB bodyweight
  Dieting	0.35 - 1.0g/LB bodyweight
  Endurance	0.7 - 0.9g/LB bodyweight
  Trauma Recovery	0.9 - 1.4g/LB bodyweight
  Stressed	0.45 - 0.7g/LB bodyweight

  What we should focus on is nutrient dense foods which includes lean protein, whole grain carbs and also the right kind of fats. We need food to fuel our bodies and increase our metabolism. The less you eat, the lower your BMR gets and eventually your body goes into a starvation mode, this is where it holds onto fat as much as possible.
  Remember to "eat breakfast like a king and dinner like a peasant". Breakfast should be large with each meal after that becoming smaller and smaller. Dinner should be much smaller than your breakfast.The body is slowing down at night and doesn't need high calories to fuel it. Stick with a salad with lean meat and steamed veggies. The main focus is eating clean nutritious food while eliminating all the empty calories from your nutritional plan.
  Fill your diet with nutrient dense foods. Examples are:
  
• Lean Protein Sources (chicken breast, turkey breast, fish, egg whites)
• Healthy Starchy Carbohydrates (brown rice, sweet potatoes, oatmeal)
• Lean Fibrous Veggies (broccoli, mushrooms, squash, zucchini)
• Fiber Packed Fruit (apples, berries, oranges, grapes)
• Healthy Fats (flaxseed oil, avocados, walnuts, olive oil) 

 Sample Daily Meal Plan:

• 8am:
  1 chicken breast (6 ounce), 1 cup of steamed brown rice, 1 small salad with balsamic vinaigrette dressing
  
• 11am:
  turkey sandwich with whole wheat bread (6 ounces of lean turkey breast, lettuce, tomato, mustard) (NO cheese or mayo).
  
• 2pm:
  6 ounces of top round steak, 1 cup of broccoli, 1 cup of non-fat cottage cheese

• 5pm:
  egg white omelet (6 egg whites, mushrooms), 2 pieces of whole wheat toast (NO butter)
  
  
• 8pm:
  6 ounces of fish (salmon, catfish, trout, halibut, etc.), 2 cups steamed zucchini, 1 small salad with balsamic vinaigrette dressing