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Actualize Resources: Maintenance
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Tutorial: Required to Learn How to Operate
https://vimeo.com/515073435
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Calculating Total Daily Energy Expenditure (TDEE):
https://tdeecalculator.net
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Actualize Fitness University
https://www.actualizesports.com/actualize-university/actualize-fitness-university
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Actualize Nutrition Revelation
https://www.actualizesports.com/actualize-nutrition-revelation
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Actualize Nutrition Coaching, Steps to Success & Nutrition Principles
https://www.actualizesports.com/actualize-university/actualize-fitness-university/actualize-fitness-university-nutrition
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Behavioral Change PDF
https://www.precisionnutrition.com/make-time-for-exercise-and-nutrition-infographic
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FAQ
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Q. How often do I take my body comp?
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A. Inbody270 Body composition tests will be taken onWednesday before you start your workout
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Q. How often should I weigh myself?
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A. Three times a week is sufficient, make sure to weigh yourself under the most consistent circumstances (best upon waking and after using the restroom)
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Q. Is it normal for my weight to not change?
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A. As long as lean muscle mass and body fat percentages are moving to meet your goals, do not worry about weight
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Q. Am I really suppose to eat this much food?
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A. Many individuals are actually eating in a deficit and are micronutrient deficient. Providing your body with proper fuel sources will allow you to train harder and recover better, thus allowing you to reach your goals.
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Q. I'm really hungry, can I eat more?
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A. More than likely you are thirsty. Make sure you are consuming enough water. If hydration is adequate, then consume more protein
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Q. Am I allowed to have a cheat meal?
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A. The 90/10 rule allows for this change to become a way of life. Just remember, the loftier your goals are, the more strict your nutrition needs to be.
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Q. If I workout harder, I can just avoid being as strict on my diet, right?
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A. No, more is not better. Especially if you are just getting back into the gym. Recovery and nutrition are actually more important than how frequently you are crushing yourself
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Q. What if I am a vegetarian?
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A. There are still ways to accomplish the macronutrient goals we have established.
https://www.precisionnutrition.com/vegetarian-food-list-infographic
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Q. When can I expect a response back from my coach?
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A. Within one business day
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How To Track Your Calories
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Hand estimates:
Protein: Palm of hand = 20-30 grams
Vegetables: fist size
Carb: Cupped hand = 20-30 grams
Fat: Thumb = 7-12 grams
https://www.precisionnutrition.com/calorie-control-guide-infographic
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Macro counting:MyFitnessPal Free App
The free version allows for tracking of foods but does not allow for specific goal setting in regards to macronutrient tracking
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MyFitnessPal premium subscription ($6/month)
The app allows you to scan bar codes, take pictures of your food, or quickly add macro nutrients where it tracks your daily totals for you
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What Should I Eat?
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https://www.precisionnutrition.com/wp-content/uploads/2019/02/what-should-i-eat-infographic-tablet-1.pdf
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What Is A Protein Source?
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Protein Sources
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Resources: https://www.precisionnutrition.com/all-about-protein
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Chicken breastTurkey breastCodTilapiaPollockTempehGreek Yogurt
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Low-fat steak Salmon Egg whitesTofu
Fat free cottage cheese (vegetarian option)
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Whey ProteinCasein ProteinBisonLambPorkTofu
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What Is A Carbohydrate Source?
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Carbs
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Resources: https://www.precisionnutrition.com/all-about-carbohydrates
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YamsRiceBuckwheatFruits
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PotatoOats FarroBerries
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Sweet PotatoBeans Corn
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QuinoaLentilsFruit
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What Is Fiber?
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Veggies/Fiber
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Resources: https://www.precisionnutrition.com/all-about-fibre
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To make this diet work for you, you need to consume plenty of fiber from sources like leafy green vegetables. The gut is where your body breaks down all
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the food you eat, and then absorbs it. This is how you recover and grow, through nutrient assimilation. In order for you to sustain perfect gut health, you
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must consume a portion of green vegetables with each meal.
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What Are Fats?
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Fats
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Resources: https://www.precisionnutrition.com/all-about-healthy-fats
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Olive Oil Coconut OilAlmondsSeedsOlives Egg Yolks
Seeds: Chia, Flax, Pumpkin, Sesame
Brazil Nuts
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Avocado CheeseCoconut Nut ButtersPestoCashews Peanuts PecansPistachios
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How Much Water Should I Drink?
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Water
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Resources: https://www.precisionnutrition.com/all-about-drinking-water
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Water is crucial to a healthy diet, and this is an essential nutrient we tend to forget. Keeping your body hydrated around the clock is absolutely crucial to burning fat,
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building muscle, recovery and guaranteeing optimized performance every workout. For this program you're going to need to consume a minimum of 1 gallon
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per day, sometimes more if you're thirsty.
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Supplement Suggestions
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Supplements
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Resources:
Pages 19-28 (order supplements at Actualize): https://www.actualizesports.com/wp-content/uploads/2017/01/TheHighPerformanceHandbookNutritionGuide.pdf
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Foundational Supplements
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1 Actualize Foundation Pack
Pharmaceutical grade nutritional insurance card: essential vitamin/mineral complex; fish oil; probiotic; antioxidants. Contains all of the Top 5 supplements suggested in the resource above and more.
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OR Athletic Greens
Whole food greens product: essential vitamins/minerals; probiotic; antioxidants
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2 Golden Era Protein
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Performance Enhancement & Recovery
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1 Creatine Monohydrate
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2. Pre-Workout
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3. Essential Amino Acid (EAA) & Branched Chain Amino Acids (BCAA)
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In your Success Sessions with your assigned Actualize Coach, you will process if the supplements above support your goals, training and nutrition plan
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What About Alcohol?
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Alcohol
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Resources: https://www.precisionnutrition.com/all-about-alcoholic-beverages
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Obviously, we're not going to spank you if you drink alcohol, cheat or do less than 100%. You get to decide. These are just our suggestion to make this intense 12-week period worth
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your time and money. If you choose to have an alcoholic beverage, understand it is empty nutritional content that still has caloric value. So it is calories being replaced from nutrient rich foods.
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Enjoy your beverage, but subtract the calories from your day as if it was a carb or fat source (energy).
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Example of Weekly Nutrition Log
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Nutrition Log
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Coach Suggestion
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5 meals per day4 Meals per dayCalories
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Protein Carbs FatsProtein Carbs Fats
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 Training Day Totals2062361052062361052713
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Hand estimates (servings)1.61.92.32.12.42.9
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Macro counting 414721525926
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Rest Day Totals20479141204791412401