BECUZ YOU CAN

BE. Don't try to become

ANDY'S

B Y C

health,
happiness,
and peace ANKITA DAHIYA
 ALL
ABOUT
MACROS.
Your everyday diet should comprise of real, wholesome foods that
are complete with a balance of proteins, carbohydrates and fats
which are referred to as macronutrients. Macronutrients are nutrients
that your body requires in large amounts and when consumed will
provide energy and aid in building and repairing muscle.

C A R B O H Y D R A T E S

1 G O F C A R B O H Y D R A T E S =4 C A L O R I E S

CARBOHYDRATES PROVIDE THE BODY WITH GLUCOSE,

WHICH IS CONVERTED TO ENERGY USED TO SUPPORT
BODILY FUNCTIONS AND TO FUEL YOUR WORKOUTS.
FOODS HIGH IN CARBS ARE AN IMPORTANT PART OF YOUR
DAILY MEALS AND SHOULD NEVER BE FULLY ELIMINATED.
HOWEVER, WHAT’S MORE IMPORTANT THAN HOW MANY
CARBS YOU CHOOSE TO EAT, IS THE TYPE OF
CARBOHYDRATE YOU CHOOSE TO EAT. SOME SOURCES
ARE HEALTHIER AND MORE BENEFICIAL THAN OTHERS -
THE HEALTHIEST SOURCES OF CARBOHYDRATES INCLUDE
UNPROCESSED WHOLE GRAINS, VEGETABLES, FRUITS AND
BEANS. THE CARBS YOU WANT TO AVOID OR LIM-
IT ARE REFERRED TO AS SIMPLE CARBS AND INCLUDE
WHITE BREADS, PASTRIES, SODAS, AND OTHER HIGHLY
PROCESSED OR REFINED FOODS.
 P R O T E I N S

1 G O F P R O T E I N =4 C A L O R I E S

PROTEIN IS FOUND THROUGHOUT THE BODY—IN MUSCLE,

BONE, SKIN, HAIR, AND VIRTUALLY EVERY OTHER BODY
PART OR TISSUE. PROTEINS ARE COMPLEX MOLECULES
THAT ARE MADE UP OF SMALLER UNITS CALLED AMINO
ACIDS AND HELP YOUR BODY TO BUILD AND REPAIR
TISSUE. PROTEIN IS ESSENTIAL FOR EXERCISE AND
ANYONE UNDERTAKING ANY KIND OF EXERCISE ROUTINE
IS DEFINITELY GOING TO NEED MORE PROTEIN THAN
SOMEONE WHO DOESN’T. CONSUMING PROTEIN CAN AID
IN SPEEDING UP RECOVERY AFTER A WORKOUT,
BUILDING LEAN MUSCLE, AND PREVENTING MUSCLE LOSS.
PROTEIN IS FOUND IN A WIDE VARIETY OF ANIMAL AND
PLANT BASED PRODUCTS INCLUDING MEAT, SEAFOOD,
TOFU, EGGS, NUTS, BEANS AND MORE.

F A T S

1 G O F F A T =9 C A L O R I E S

DON’T BE SCARED OF FATS, THEY ARE ESSENTIAL TO YOUR

HEALTH! IT’S ALL ABOUT GETTING THE RIGHT BALANCE
AND THE RIGHT TYPES OF FATS IN YOUR DIET. DIETARY
FATS ARE ESSENTIAL TO GIVE YOUR BODY ENERGY,
SUPPORT CELL GROWTH, HELP YOUR BODY ABSORB
NUTRIENTS AND PRODUCE IMPORTANT HORMONES. THERE
ARE FOUR MAJOR DIETARY FATS IN THE FOODS WE EAT.
THE FATS THAT YOU WANT TO AVOID IN YOUR DIET ARE
TRANS-FATS AND SATURATED FATS WHILE
MONOUNSATURATED AND POLYUNSATURATED FATS
SHOULD BE CON- SUMED IN MODERATION ON A DAILY
BASIS.
T O L O S E W E I G H T , Y O U

H A V E T O T A K E L E S S E R

C A L O R I E S T H A N Y O U R

T O T A L D A I L Y E N E R G Y

E X P E N D I T U R E ( T D E E ).

T O G A I N W E I G H T Y O U

H A V E T O T A K E M O R E

C A L O R I E S T H A N T D E E .
B M R

BASAL METABOLIC RATE IS

THE NUMBER OF CALORIES

YOUR BODY NEEDS TO

ACCOMPLISH ITS MOST

BASIC ( BASAL ) LIFE -

SUSTAINING FUNCTIONS .

C A L C U L A T I N G B M R

U S I N G T H E H A R R I S –
B E N E D I C T E Q U A T I O N

M E N B M R = 88.362 +
(13.397 × WEIGHT IN KG ) +
(4.799 × HEIGHT IN CM ) -
(5.677 × AGE IN YEARS )

W O M E N B M R = 447.593 +
(9.247 × WEIGHT IN ) +
KG

(3.098 × HEIGHT IN ) -
CM

(4.330 × AGE IN YEARS )

O N C E Y O U K N O W Y O U R B M R , Y O U C A N C A L C U L A T E

Y O U R D A I L Y C A L O R I E N E E D S B A S E D O N Y O U R

A C T I V I T Y L E V E L . T O D E T E R M I N E Y O U R T O T A L D A I L Y

C A L O R I E N E E D S (TDEE), M U L T I P L Y Y O U R B M R B Y T H E

A P P R O P R I A T E A C T I V I T Y L E V E L S .
 CALORIE-CALCULATION
F O R S E D E N T A R Y F O R L I G H T L Y

( L I T T L E O R N O A C T I V E ( L I G H T

E X E R C I S E ) E X E R C I S E / S P O R T S

1-3 D A Y S / W E E K )

B M R X 1.375
B M R X 1.2

F O R M O D E R A T E L Y F O R V E R Y A C T I V E

A C T I V E ( M O D E R A T E ( H A R D

E X E R C I S E /S P O R T S E X E R C I S E / S P O R T S

3-5 D A Y S / W E E K ) 6-7 D A Y S A W E E K )

B M R X 1.55
B M R X 1.725
 MAINTENANCE
How to maintain weight, once you've
achieved your goal

M A I N T A I N R E G U L A R E X E R C I S E F O R

A T L E A S T 60 M I N / D A Y O R A N

E X P E N D I T U R E O F 2,000 T O 3,000
K C A L / W K .

D E C R E A S E T H E A M O U N T O F

E N E R G Y - D E N S E F O O D S E A T E N

( E S P E C I A L L Y T H O S E T H A T A R E L O W

I N N U T R I E N T S ).

P R A C T I C E H E A L T H Y E A T I N G B Y

I N C L U D I N G F R U I T S , V E G E T A B L E S ,
A N D W H O L E G R A I N S I N T H E D I E T

U N D E R S T A N D P O R T I O N C O N T R O L .

A C C E S S T H E S E R V I C E S O F

N U T R I T I O N C O U N S E L O R S O R

O T H E R F O R M S O F G U I D A N C E .
ENERGY BALANCE
IS THE STRATEGY
FOR WEIGHT
MAINTENANCE
01. Calculate your TDEE
based on current weight.

02. quantify your food as

per your total calories.

03. Keep track of your

macros with the help of
apps like myfitnesspal,
Fittr, Healthifyme
SUPPLEMENTS &
VITAMINS
BY FOLLOWING A WELL BALANCED DIET AND EATING A VARIETY

OF NUTRIENT DENSE FOODS , THE MAJORITY OF ESSENTIAL

NUTRIENTS CAN BE OBTAINED . CERTAIN CIRCUMSTANCES –

SUCH AS FOLLOWING AN INTENSE TRAINING PROGRAM OR

ADHERING TO A STRICT VEGAN MEAL PLAN – MAY MAKE IT

NECESSARY TO TAKE ADDITIONAL SUPPLEMENTS THAT IMPROVE

PERFORMANCE , RECOVERY AND PROVID ADDITIONAL BENEFITS .

OF COURSE , SPEAKING WITH YOUR PROFESSIONAL HEALTH

CARE PROVIDER IS ESSENTIAL IN KNOWING WHAT VITAMINS

AND SUPPLEMENTS MAY OR MAY NOT BE SUITABLE FOR YOU .

BEING PROACTIVE AND WORKING WITH A PROFESSIONAL IS

HIGHLY RECOMMENDED . THE FOLLOWING ARE ITEMS THAT I

PERSONALLY USE AND RECOMMEND LOOKING IN TO OR ASKING

ABOUT .
P R O T E I N P O W D E R :
L O O K F O R A N A T U R A L P R O T E I N

P O W D E R T H A T I S F R E E O F A R T I F I C I A L

S W E E T E N E R S . T H E R E A R E P L E N T Y O F

G L U T E N F R E E , D A I R Y F R E E A N D

V E G A N O P T I O N S A V A I L A B L E T O S U I T

Y O U R D I E T A R Y N E E D S .
O N E W I T H A M I N I M U M O F 20 G O F

P R O T E I N A N D L E S S T H A N 10 G O F

C A R B S P E R S C O O P I S I D E A L .
B C A A

Y O U D O N ’ T R E A L L Y N E E D I T I F Y O U H A V E

E N O U G H P R O T E I N I N T A K E W H I C H H A S A

C O M P L E T E A M I N O A C I D P R O F I L E . B C A A

O R B R A N C H E D - C H A I N A M I N O A C I D S A R E

B A S I C A L L Y E S S E N T I A L A M I N O A C I D S

W H I C H A R E S Y N T H E S I Z E D I N T H E B O D Y ,
N A M E L Y L E U C I N E , I S O L E U C I N E A N D

V A L I N E A L O N G W I T H M A N Y O T H E R

A M I N O A C I D S
M I C R O N U T R I E N T S

T H E S E A R E Y O U R M U L T I V I T A M I N S . I T

C O M E S C H E A P , A N D I T ’ S A G O O D I D E A T O

T A K E T H E M . Y O U M A Y N O T R E A L I Z E T H I S ,
B U T I F Y O U R D I E T D O E S N ’ T H A V E

C H R O M I U M I N I T , Y O U W I L L S U F F E R P O O R

M E T A B O L I S M . T H E R E A R E M O R E T H A N 26
V I T A M I N S A N D M I N E R A L S T H A T A R E

R E Q U I R E D F O R O P T I M U M H E A L T H B Y Y O U R

B O D Y E V E R Y D A Y . U N F O R T U N A T E L Y ,
T H E R E I S N O S I N G L E F O O D T H A T W I L L

P R O V I D E Y O U W I T H T H E F U L L S P E C T R U M .
H E N C E S U P P L E M E N T A T I O N B E C O M E S A L L

T H E M O R E E S S E N T I A L . M U L T I V I T A M I N S

A N D M I N E R A L S T A B S C A N D O T H A T F O R

Y O U . H A V I N G A B A L A N C E D D I E T C A N T A K E

C A R E O F M O S T O F T H E M I C R O N U T R I E N T S

H O W E V E R S U P P L E M E N T A T I O N O F T H E

F O L L O W I N G I S A L W A Y S B E N E F I C I A L A N D

I S E V E N R E C O M M E N D E D :
V I T A M I N C , A N D F O R V E G E T A R I A N S -
V I T A M I N – B ( T H I A M I N , R I B O F L A V I N ,
N I A C I N , A N D S O O N ).
D O N ’ T F O R G E T F I S H O I L C A P S U L E S O R

F L A X S E E D O I L F O R O M E G A -3 A N D O M E G A -
6 F A T T Y A C I D S . R E M E M B E R T H E Y A R E

R E Q U I R E D B Y Y O U R B R A I N .
 HARDER. BETTER. FASTER. STRONGER.

Be
consistent,
determined
& driven.

Good nutrition &

Scientific training
IS ALL YOU NEED.