9.5.16 Harvest Lifestyle Academy// Week 4

Monday Labor Day schedule// 5am, 6:30am, and 4:00pm are cancelled. 8:30am, Noon 5:00pm Kids, 5:30pm and 6:30pm are on as usual!

Heavy day// 

A. Front squat 1rm  

B. Front squat 3-3-3-3-3-3 @80% 

As you probably guessed, this week we're tracking fat. In order for your points this week, you need to eat 30% of your daily calories from fat with a 5g grace above or below your daily goal, in addition to consuming your protein and carbohydrate goal. The equation to find this number is FATg= (PROTEINg X 4) / 9. 

At the beginning of this week you may also adjust your protein goal and subsequently your carb and fat goals. In order to do so, consider your daily life outside of the gym. Do you have a sedentary job (desk job)? If you don't do a lot of moving other than at the gym, reduce your protein goal to 1g/ lb of lean body mass. And if you reduce your protein, do the same math to find your new carb and fat goals. Whether you're eating 200g or 100g of protein a day, your ratios need to measure 40% Carbohydrate, 30% protein and 30% fat. 

Do not adjust if you're crushing PR's and feel awesome!