Physical Training Apr 2003

Recipe for Fitness
By Tracy Orzechowski

Knowing Your Maintenance

  1. A simple way to calculate your calories for weight loss:  bodyweight (in pounds)  x ten (example for a 150 pound women = 150 x 10 = 1500 calories per day
  2. For Maintaining your weight: your weight (in pounds)  x 12
  3. For Muscle gain:  your weight (inpounds) x 15
  4. These are just general guidelines if you feel your are losing to much weight increase the number of calories slightly; and if you are not losing your desired amount of weight slowly decrease the calories or a better option would be to add in some cardiovascular exercise such as biking, running, skipping, etc
  5. Next step: divide the number of calories (from step 1, 2, or 3) into proper ratio of micronutirents (carbohydrates, protein, and fat).  A good guideline is 40% of calories from protein, 40% of calories from carbohydrates, and 20% of calories from fat.
Example:  calories x 40 % divide by 4 (number of calories in carbs or fat) divide by number of meals

 Protein:  1500 (calories ) x 40 % (for protein) =  600 calories per day of protein
  600 divide by 4 (calories per gram of protein) = 150 grams of protein per day
 150 (grams of protein ) divide by 5 (number of meals) = 30 grams of protein per meal

Carbohydrates:  1500 (calories ) x 40 % (for carbohydrates) =  600 calories per day of carbohydrates
  600 divide by 4 (calories per gram of carbohydrates)  = 150 grams of carbohydrates per day
 150 (grams of carbohydrates ) divide by 5 (number of meals) = 30 grams of carbohydrates per meal

Fat:  1500 (calories ) x 20 % (for fat) =  300 calories per day of fats
  300 divide by 9 (calories per gram of fats)  = 33 grams of fat per day
 33 (grams of fat ) divide by 5 (number of meals) = 6 grams of fat per meal

Nutrional plan for 150 pound women trying to lose weight:
5 meals a day consisting of 30 grams of protein, 30 grams of carbohydrates, and 6 grams of fat per meal.

Recipe of the month:  Oatmeal Pancake
  1. Mix ½ cup of regular oatmeal (less sugar and sodium and lower in calories) with some water
  2. Cook in microwave for approximately 1 ½ minutes (depending on strength of microwave)
  3. Add 4 eggs whites to cooked oatmeal and 1 heaping teaspoon of Atkins Bake Mix (or flour, Atkins mix is very low calories so I prefer to use this as opposed to flour).  This adds texture to the pancake, but is optional.
  4. Spray a pan with a low calorie spray and cook mixture lightly on both sides for approximately 3 – 5 minutes.
  5. Top with your favourite low calorie topping (My favourites are E.D. Smith no-sugar added syrup or Smuckers no sugar added strawberry or raspberry jam.
  6. Enjoy
  7. For added variety try adding natural peanut butter, vanilla whey protein (1/2 scoop) or fresh blueberries.
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Tracy Orzechowski is a 24-year-old Fitness enthusiast who’s been competing in Fitness Competitions for the past 4 years.  She is 5’ 7” tall and weighs 140 lbs. competition weight, and 150 lbs. off-season.  She is currently qualified to compete at the Canadian National Level competitions and is presently looking for opportunities for print work and fitness modeling.  Tracy is a contributing writer to and Physical Training: Fitness for combatives and is seeking a contract with a supplement company and modeling agency to help  pursue her passion and love for the sport. Her competition goal is to compete and place top three at the 2003 Canadian National Fitness & Figure Championships. Tracy states: "I encourage everyone to set goals for themselves and to believe that you can do anything you set your mind to with patience, persistence and determination." Her hobbies are; working out, hiking, reading, and watching movies.

Competition History:

Upcoming Competitions for 2003: Web page: will be operational in the early part of March.
Physical Training Apr 2003