The Live Well Cumming Nutritional Cheat Sheet

1. Know Your Daily Calorie Needs

Calculate how many calories you should eat for age and gender https://www.freedieting.com/calorie-calculator. Try the zig-zag option to keep your body guessing.

Example: A, 5’6”, 48 year old man needs on average 1780 calories at 174 lbs. Yours may be quite different.
HINT: Consider using a tracking app like MyFitnessPal to track your food intake and help you avoid guessing.

2. Understand Portion Sizes

Make an effort to cut your meals in half to decrease calories per meals (especially going out for food). Americans have it wrong- bigger is not always better. Don’t be fooled.

HINT: Eating out? Have your server box half your meal before bringing it to the table to help you limit how much you eat. Eating at home? Cook less, or put away your meal as you serve it to prevent 2nd helpings.

3. Protein

Builds and repairs muscle. Focus on protein and carbs will find you!

Males should eat 1 gram of protein per pound they weigh.

Example: If you weigh 170 pounds, you should eat 170 grams of protein.

Females should eat .6-.8 grams of protein per pound they weigh.

Example: If you weigh 150 pounds, you should eat a minimum of 90 grams of protein.

4. Quality Matters

The quality of the food you eat is just as important as the quantity when it comes to losing weight. Nutrient-dense, whole foods like lean proteins, fresh vegetables, whole grains, and healthy fats provide the vitamins and minerals your body needs to function optimally, support metabolism, and sustain energy levels. Highly processed foods can lead to blood sugar spikes, cravings, and a lack of satiety, making it harder to stay on track. This can be even more important when using GLP-1 peptides.

5. Control Your Eating Window

Limit how many hours per day you are consuming calories. The easiest way- Don’t eat anything after dinner. Bad eating decisions (chips, chocolate) often happen later in the day.

6. Hydration

Your body is up to 75% water. Drink 2 glasses water immediately upon waking up. Drink another glass shortly before bed. Of course, we expect you to drink throughout the day too. This just increases consumption.

7. BURN FAT Faster

Try fasted morning cardio once or twice a week. Especially if you notice the scale went up!

8. Consistent Scale Reading

Weighing yourself every day is a personal choice. But at least weigh yourself once a week consistently. We suggest Friday 1st thing in morning. Record this weight under Fitness Milestones. Weigh again on Mondays to see how you did over the weekend. If your scale went up, increase your water intake-and try to have dinner a little earlier for the next few days.

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