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Personalizing Your POWER EATING® Program I've had so many email questions about how to determine calorie and nutrient needs, that I thought that this month's topic would help answer those questions. Although the POWER EATING® program is based on the needs of highly muscled strength training athletes, it is designed to adapt to the needs of all active people. The person who will have the energy needs of the standard POWER EATING® program is a seasoned strength trainer who does high intensity exercise at least 5 times per week. This includes at least 3 weight-training sessions per week, plus other cardiovascular or sport-specific exercise. The energy needs of muscular athletes are very high. This is why the calorie recommendations may seem high to a new strength trainer, or someone that is more of a fitness-minded exerciser rather than a seasoned strength athlete. For those with high performance and athletic goals, the calories recommended for the maintenance, building, tapering and cutting diet plans should be fairly accurate. If you are a more fitness-minded exerciser, drop down a diet category for your calorie and nutrient calculations. For instance, if you are trying to build, follow the recommendations for the maintenance diet. If you are trying to taper, follow the cutting diet recommendations. Here is an example: Dan is 44 years old, 6 feet tall and weighs 200 pounds. He works 45-50 hours/week, jogs or cycles 2-3 times/week for 20-30 minutes, and has weight trained off and on for several years. Now he would like to trim some fat and add some muscle. He is planning a serious weight-training regimen of 3 whole body workouts per week, along with doing some kind of cardiovascular training for 30-40 minutes 3 times per week. Although the tapering diet describes his needs best, Dan probably needs the calorie levels of the cutting diet. This should give him enough calories to train hard, build muscle, and burn fat. Women should do exactly the same thing as in this example for Dan, but using the values listed for women in POWER EATING®. The calorie recommendation for men on the cutting diet is 15 calories/lb. of body weight. Protein recommendations for the tapering and the cutting diet are .91 g/lb. of body weight. Since 1 gram of protein is 4 calories, Dan is eating 728 calories of protein. Carbohydrate recommendations are 5 g/kg body weight, which is equivalent to 2.27 g/lb. of body weight. (There was a misprint in the new edition and the g/lb never got into the chart. To find g/lb., divide g/kg by 2.2)* Since 1 gram of carbohydrate is 4 calories, Dan is eating 1816 calories of carbohydrate. All the calories leftover in the diet are fat calories. 1 gram of fat = 9 calories * There has been an additional misprint in the new edition on all the diet charts for women. Carbohydrate values are in g/kg, not g/lb. To change to g/lb., divide the value listed by 2.2. Exercise Timing If your workout is so early in the morning that you really can't eat quite as much as recommended, have something from the list. Try an apple with a dollop of peanut butter, a bagel and a slice of cheese; anything to give you early fuel. Then move the rest of the food group servings to your post-workout meal. There is no magic to the timing of workouts selected for the menu plan in POWER EATING®. Plan your workouts at a time that you know you can stick with!
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