Today is a BIG day! It’s your first step (or maybe your next first step or 53,234,234th first step) in the right direction towards taking control of your health and becoming a better you! Thank you so much for trusting us with this journey. We know other “diets,” plans, and products may have earned your trust before only to leave you hungry, frustrated, and right back where you started. We feel sure that THIS time is going to be different for you. ProjectU is different and we’ll equip YOU to be different: think differently, be motivated differently, and overcome the inevitable setbacks that come with new lifestyle changes differently. So, let’s get going! It’s a big, BIG day!
First things first: Whatever you know about diet, exercise, and managing food…well, forget it! Unless you’re a nutritionist, you have probably been taught the wrong things about health and nutrition. The “diet” industry makes millions of dollars selling you the wrong information. They get you hooked on a plan with success that you can’t sustain without their products. What a bunch of crooks! The USDA gets it wrong with their recommendations because they belong to a government that has all sorts of external pressures to promote certain agendas. Check out this documentary trailer to get an idea of what we mean: King Corn. We hate to be the ones to tell you, but for a million different reasons, you’re probably looking at how you fuel your body wrong.
You won’t hear any talk about getting more “healthy whole grains,” off-limits foods, or eating less here. You’ll hear about what your food is made of (macronutrients: carbohydrates, fats, and proteins), what chemical reactions those macronutrients cause in your body when you eat them, and how to balance your macronutrient intake to get the reaction that you want from your body. It’s basic science, really, but no one is talking about it on those infomercials that promise that you can “get a bikini body in two weeks.” There aren’t any ads in magazines for eating real food. Real nutrition just doesn’t sell because it isn’t quick, you can’t be lazy, and no one makes money except the grocery store if you do it correctly.
This is why we are SO glad that you’re here with us now. We want to help undo some of the incorrect education you’ve had about nutrition and explain a program that WILL get results for as long as you follow it. There are no products (unless you need a little help getting in quick protein) and we don’t have fancy sales pitches. What we do have to offer are helpful information, motivation, and an awesomely supportive community to help you be successful.
Let’s talk about the macronutrients we touched on before. All of the success you are seeing in ProjectU comes from an understanding of how macronutrients react in your body and what you can do to be sure you’re eating a) enough of them and b) in the right ratios.
Watch this as Jeremy explains what a “macro” is and why that matters to you: Jeremy Mullins, ProjectU’s Black Sheep Dietitian
Here are some nutrition basics that you’ll need to know:
1 gram of protein has 4 calories
1 gram of fat has 9 calories
1 gram of carb has 4 calories
Fat/Carbs are your primary energy sources.
You burn a certain amount of calories every day just by being alive. This is called your Resting Metabolic Rate. To calculate your own, take your body weight and place a 0 at the end of it. Example: I weigh 200 lbs. This means I burn approx. 2000 calories each day without any physical activity. This is true for everyone because fat tissue and muscle tissue will burn a certain number of calories per day.
Here is how to calculate your daily caloric intake to get the results you want from your body:
10-12 calories per lb for weight loss
14-16 calories per lb for weight maintenance
20-22 calories per lb for weight gain
Please note that calories alone don’t tell the whole story. The macronutrients within those calories will matter! We’ll talk about that more tomorrow.
So, now that you are starting to “get it,” here’s your assignment:
- Grab your journaling tool from yesterday. Write down today’s date.
- Using the information above, my RMR is ______. (your weight x 10)
- According to my goals, my daily caloric intake should be _______. (10-12 cal/lb for weight loss, 14-16 cal/lb for weight maintenance, 20-22 cal/lb for weight gain. Ex. If a person weighs 200 lbs and wants to lose weight, 200 x 12 = 2,400 calories/day.)
- Answer the following questions:
- What results do I want from my body? (weight loss, muscle gain, improved body composition, curb effects of diabetes/pre-diabetes/insulin resistance, etc.) In a perfect scenario, what is the end result of ProjectU for you?
- In general, why haven’t the “diets,” plans, or products have I used before given me the results I wanted?
- What got in my way of being successful before? (flawed plan, motivation, support at home, etc.)
- How am I going to be sure that those challenges don’t cause problems this time around?
That’s it! We’ll be back in your inbox tomorrow with your next lesson and assignment. By the end of this 8 days, you’re going to be ready to rock ProjectU.
All the best,
Ashley and the ProjectU Team