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UPCOMING EVENTS ...

Annual Club Clean

In early August, we plan to close Monster Gym from Friday, August 6th to Sunday, August 8th for cleaning and repairs to keep the Club sparkling and up to date. All members will have full access to South Yuba Club, 555 Searls Avenue (one block behind SPD Market), Nevada City (470-9100), during the club clean.

Some food for thought

You're not overweight; you're just not tall enough! Check out Mike Carville's 'Some food for thought' article in The Union online.

Club Cash Cards

Now available! Tired of bringing your wallet to the gym? Want to charge food, beverage and merchandise? Load your card with any amount and use it instead of cash. Great as a gift card too. Find out more at the front desk.

TRX Metabolic Conditioning

While these folks above look pretty serious you don't have to be a super jock to get the best out of the TRX for metabolic conditioning, toning and weight loss. Come find out how. (more...)

Unleash your inner DIVA

This isn't your mother's workout. This challenging workout with Kettlebells, will get results faster than any other you've tried. (more...)

Frustrated by DIETS that don't work?

BodySMART is our individualized 8 week nutrition and exercise program that takes the guess workout out of healthy weight loss. (more...)

How to use Free Weights

Whether you are training for strength, speed, increased muscle mass, definition, sports specific conditioning or endurance, learn the correct lifting techniques. (more...)

Member Forum > 6 week weight loss question

i am still not sure how to calacutatre my daily calories. also, once i have that number, what's the best way to calculate the calories of my favorite meals and snacks on my automated eating plan?

February 3, 2010 |

Jenn R

Dear Jenn,

To get your estimated daily number of calories multiple your goal weight (pick a healthy goal weight – not too extreme) by 11 cals per pound. So if your goal is to weigh a 145lbs x 11 = 1,595 cals/day. Of course, if you aren’t loosing weight fast enough or feel the number is too low then adjust up or down by about 200/cals – to fine tune.

With regard to how to calculate your meals (ex: 3 meals and 2 snacks per day), simply subtract 2 snacks at 200 cals each from your daily total 1,595 – 400 = 1,195. Now divide that number by 3 (= 398 cals). So plan on main meals that are about 400 cals/day (breakfast, lunch, diner) and 2 snacks that are about 200 cals/day.

Now write down the “healthiest versions” of you favorite meals. For example, if you like spaghetti with meat sauce then make it with whole wheat pasta, sauce without corn syrup and hamburger that is lean say 10% fat instead of 30% fat. Now use a calorie book (Calorie King) or a free online web-site to determine portion sizes.

In your 6-week journal I list a couple good free sites on your automate your eating page: www.calorieking.com/foods/ or www.sparkpeople.com/ . Use the calorie counter to adjust your portion size so your main meals are about 400 cals. Make sure you write out the meals and portion sizes on your automate plan so you can eat from it. Remember, most people eat the same 2-3 for breakfasts and lunches and the same 6-8 for diners. Better to plan to eat moderate portions of your favorite foods than trying to learn a bunch of new recipes from some fancy diet.

One last note, let’s say you aren’t a big breakfast eater but love big diners. Shift some calories, say 100 to dinner. Breakfast = 300 and diner = 500. This is the easiest way to gain control over your daily caloric intake without having to count calories during each meal.

Cheers,
Mike

February 3, 2010 |

Mike Carville

Thanks, Jenn

February 10, 2010 |

Jenn

Jenn - the calorie king booklet is easy to use. i got one at Raley's but they're now out. you can get it on amazon.com too. S

February 17, 2010 |

susan

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