Legacy Nutrition

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Coming in April to the Ricart Mega Mall 4255 S.
Hamilton Rd Groveport OH 43125

WANT something simple to try to get better results to start the year?? Try and 📝 trackasnack

I hear everyday. ‘It was only a bite of peanut butter’ or ‘ I just had a couple extra almonds, but no carbs!’ The key to a nutritional plan is consistency and putting your body in a slight calorie deficit. Just a couple nibbles each day as you can see add up more than you know. Try writing down each time you take a little nibble of something, A bite of chocolate at the office or just that one extra rice cake. You will be in awe at the end of the week if you are truly honest with yourself and write each tiny bite down.

Yes especially today!!
Take care of your 😋

Late nite educational scroll material::

Everyday I get people asking me how to set macros or calories and protein. Truth is, it’s not straightforward — and if you wait until it is, you’ll never start.

It also doesn’t have to be confusing. I’m gonna go through what are known as the 5 most standard factors that go into creating your metabolic rate.

I hope what you get from this is how limited and confusing metabolic rate calculators can be. Determining how much you fidget, how much you move daily, and is your exercise intense — especially with the fact your life is inconsistent and busy makes it all the bit harder.

Although I understand these factors and how they play in, you need to understand the way I make decisions for clients has to do with understanding a few lifestyle variables (activity of job, height, weight, how strong they are, etc) and where that particular person is and their goals.

How I make my own? I don’t, I’ve hired coaches. I’m too busy, often stressed, which means my psychology is so varied that I know I shouldn’t be managing those decisions on my own...So...

Basal Metabolic Rate

This is how much you burn without doing anything. What your body burns to stay alive. Two biggest factors is total body mass and how much of that mass is lean (anything but fat). For most, this number will be the biggest of your metabolic rate.

Thermic Effect of Food

A very insignificant part. The main thing to know is protein costs more to digest (in a good way). Fats and carbs are roughly the same.

Activity Levels

This has the potential to be significant, but truthfully, unless you’re in the category of pro/Olympic athletic, it’s probably pretty limited. Still a difference maker and suggests 15-30% of BMR for moderately active exercisers.

NEPA/NEAT

Non-exercise activity and non-exercise physical activity. This can be significant or very little. NEPA is involuntary movement like fidgeting and NEAT is voluntary like walking or s*x.

article suggests 200-400 calories per total between both.

Need help setting yours let’s meet. Free wellness evaluations available daily.

Toned is code word for muscle.
And what does it take to build muscle?
🌯Eating enough.
🦵🏾💪🏾Getting stronger with ur lifts.
And
⏳giving it a whole lot of time. Like, a long time.

It definitely doesn't happen by accident. It's being INTENTIONAL with ur training, nutrition, habits and lifestyle.

If ur spinning ur wheels dieting all the time, PLEASE know ur getting further away from this look.

You need a base of muscle - period.
Otherwise, you end up looking like a melted candle.
Skinny, slim or “thick” But still super soft and in most cases dimply and cottage cheeseish.

I know that's not the look ur after.
So let's change things around if ur
going about it the
wrong way.

Hope this is sinking in.

What you want is possible and it can be done without surgery.

Let’s chat

Doin healthy a little different over here