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One time macronutrient calculation

Cost: $25

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For advanced users, I offer Macronutrient calculations based upon a set of questions and BMR formula. You may input these numbers in your favorite tracking app. This ONLY includes calculations. Education, meal options, and training is not included. * Disclaimer: there are free calculators online that give macro calculations but accuracy may be fair depending on input. A questionaire will be sent with the receipt.

 

 

 

4 week meal plan

Cost: $140.00

Includes:
* Initial macro calculations based upon goals, health profile, and workout regiment.
* Check ins are weekly with a questionnaire to assure that you are making progress towards your goal! They are included weekly so that if have any questions, concerns or difficulties that they are addressed! Most of all you are held accountable for each week to have a successful journey!
* Adjustments to your macros will only be provided if deemed necessary based on response. For the most part clients progress with body composition changes within the course of four weeks and do not require an adjustment. The goal is to always keep macronutrients as high as possible and cardio as minimal as possible while still making progress to reach a healthy goal. 
* You will be required to weigh your food in ml, ounces, and grams and to combine your choices together as recommended by each table for an allotted number of meals.

 

  • This option is optimal for someone who has no desire to use an app to track in food daily to meet their macronutrient calculations for their goals. Client will have their macronutrients calculated based on current personal factors, prior nutritional history, activity level, and goals. A number of food selections from each table (protein sources, complex carbs, fruits, vegetables, and fat sources) will be suggested and identified for an allotted number of meals per day. There will be NO additional food options provided as there are several choices per area. The goal of this option is to ensure adequate intake of nutrient dense foods and ease of eating per day. This option is a bit less flexible in food choices (made up mostly of whole food/limited in processed foods) to enable having this option without self tracking since macronutrient profiles are more clear cut for whole foods. If you still like to eat a few goodies tracked in a few times a week, then the self tracking options are much more ideal.

 

It is up to you to make adequate choices off the table to meet any dietary restrictions based upon your intolerances if applicable.
* This is not made for vegetarians; however there are choices of eggs and seafood.
* This option is limited on dairy.
* There are gluten free options on here.

A questionaire and waiver will be sent with the receipt. Use the SignEasy app to sign the waiver. 

 

 

 

Interested in adding workouts to the meal plan option?

Client is provided a one time lifting and cardio plan to be utilized over 4 weeks. The workout plan is based upon client's fitness level, goals, schedule, and environment (gym vs home).

Click here to add on workouts

 

6 week macronutrient program or transition to mindful eating habits

Client Application required*

Please click here to fill out a client interest form prior to purchase  E-mail the form to: bshaefit@gmail.com

Once approved you may add to cart below

 

Cost: $100

(Automatic re-orders after completion of a plan gets 10% off, ask for the code on your final check in!)

 

 

Client is provided customized macronutrients for goals and will check in weekly for accountability, anaylsis of eating habits - including a more extensive look into nutritional intake. 

Calculations are derived from a BMR formula and based upon weekly exercise/energy output, client's history, goals, favorite foods, and schedule needs. You will be required to weigh your food. 

I also do offer macro ranges instead of specific macros for those whom have gotten overwhelmed with anxiety in the past while tracking macros and I also offer a transition into a more mindful eating approach for this option - please indicate this at purchase! 

This is an optimal plan for someone who is new to flexible dieting, prefers check ins to assure they are on the right track, and looking for balance... all while reaching their goals!

Check ins are weekly with a questionnaire to assure that you are progressing well with self tracking and feel confident with your customized macros! Adjustments to your macros will only be provided if deemed necessary based on response. For the most part clients progress with body composition changes within the course of four weeks and do not require an adjustment. The goal is to always keep macronutrients as high as possible and cardio as minimal as possible while still making progress to reach a healthy goal. 

A questionaire and waiver will be sent with the receipt. Use the SignEasy app to sign the waiver.