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Personal Trainer Calorie Counting Diary Setup

MyFitnessPal Setup

Watch the video to see how Go to https://www.myfitnesspal.com and download the app.

Download App

Add Me as Friend

Diary sharing

You have to allow friends like me to view your diary so I can give you daily accountability and feedback.

Macro Percentages

If your goal is weight loss, your Macros should be set at 15%Fat as a Maximum, 15% Protein as a Minimum, and the rest is Carbs at 70%. You can have more than 15% Protein which will naturally lower your Carbs percentage.


If your goal is muscle gain your Macros should be 30% Fat, 30% Protein, and 40% Carbs. Again you can go over your protein goal but not your fat goal. 


Watch my nutrition videos to understand the science behind these Macro Goals

Save My Meals

Scroll down your news feed and click on my shared meals to save them to your meals to try yourself. 

Don't Track Steps

Weight Loss Playlist

Nutrition Coaching Playlist

To see the list of videos in the playlist select the icon with the three horizontal lines.

Personal Trainer Resources

Louisville Personal Trainer Resources

Calculate daily calorie goal to achieve your weight goal. https://www.niddk.nih.gov/bwp


Download  the Daily Dozen app


Consider Blue Zones Meal Planner

I love how it has tons of healthy plant based meals that you can add to your groceries shopping cart which makes shopping so easy. You can even have them delivered.


Food Substitutions

https://www.drmcdougall.com/health/education/free-mcdougall-program/steps-to-recovery/foods-not-allowed/


Search Grocery Apps for Key Terms
Plant based

Vegan

Vegetarian

Vegetable

Veggie

Non dairy

Dairy free

Meatless

Meat free

Whole grain

Whole wheat

Wheat

Almond milk

Hummus

Fruit

Bean

Fishless

Flax

Stir fry

Salad

Indian


Health & Longevity Calculators

  • Blue Zones Vitality Test
  • Blue Zones Happiness Test


Restaurant Apps

  • Vanilla Bean 
  • Happy Cow 


Recipes

  • Forks over knives
  • Chef Charity Morgan
  • Blue Zones
  • Dr.  Mcdougall- https://www.drmcdougall.com/health/education/recipes/mcdougall-recipes/


Food Delivery

  • Dr.  Mcdougall's  Right Stuff-  https://rightfoods.com/shop/
  • Plant Pure Nation 
  • Leaf Side 
  • Amazon Shopping List


Videos

  • Delivered Fitness Essential Playlist
  • Documentary trailers and movies
  • Recipes & Meal Prep
  • Forks Over Knives Recipes
  • Plant Pure Nation Recipes
  • Whole Food Plant Based Cooking Show


Books & Cookbooks

  • Amazon Shopping List


Website resources

  • Game Changers
  • Nutrition Facts
  • Forks Over Knives
  • Blue Zones
  • The Plantrician Project
  • Rouxbe Online Cooking Classe
  • Dr.  Mcdougall-  https://www.drmcdougall.com/health/education/free-mcdougall-program/free-resources/

How Not to Die Playlist

Dumbbell Workout 1

MyFitnessPal Workout


https://myfitnesspal.app.link/routine?id=491B6D58-BF24-42D2-A0F2-A458F329FE9F

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