nutritional intake goals and equipment check

[cpiel]

How do you determine correct cal/carb/prot/fat/fiber daily intake given a specific wt and ht? What should sugar and sodium intake be limited to?

Current equipment is dumbbells w/incline-decline bench w/leg attachment, chin/dip station, and elliptical. Am I missing anything? I'm thinking leg press?

Thanks in advance

[Joel]

Equipment wise it looks like you have what you need. You might have to purchase more weight if needed later in the challenge if you don't have the right amount. You don't need the leg press. You can do squats with DB along with Lunges.

For food intake I would stick to the plan outlined in the book.

[DanGRus]

CPIEL...It is better right now (especially if this is your first challenge) to go by the book on food.

Your palm (hand minus fingers) for size and thickness of your protein.

Your fist for carbs.

Veggies should fit into your cupped hand.

NOW...if you are eating things that won't be able to fall into that measurement, a very general for guys is 30 grams of protein and 30 grams of carbs per meal for weight loss...with no more than 6.5 grams of fat per meal.

For a woman 20g protein/20g carbs/4.5g fat...

Again, this is generalizing...

But I would use the fist/palm method as much as possible...use the food list from the original book, and don't cheat during any of your training days. Use your free day for any cravings that you had during the week. Enough to get the yearning for it out of your brain.

GOOD LUCK!
C2W3D4 (challenge 2 week 3 day 4)