Learn About My 'Can't Fail' Diet Plan

100% Certain Results

Watch the video to learn how I calculate my macros to create my 'no failure possible' diet plan. All of these steps are also listed below and in this free download: Download PDF

Whether you want to lose weight, gain weight or maintain your weight, the science is the same. We often over complicate it, but it really is nothing more than a simple math calculation that will bring you to 100% certain results. From there... it is a matter of self discipline. However, there are ways to combat the urge to cheat and help you stay focused. Below I have outlined the steps for calculating the Calories, Carbs, Protein and Fat (Macros) that you should eat in order to reach your weight goals and some helpful tips for sticking to your new diet.

If you follow this plan and see it through, you WILL win! And when you do, send your success story to me and I will feature you on my YouTube channel, Michelle's Body Shop

The number one goal here is to be healthy. I don't believe in cutting food groups out of your diet or being overly strict. The plan I outline below involves targeting an 80% whole foods, clean diet, but it is ok to have indulgent food sometimes. But try to keep junk food eating to only 20% of the time.

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FIND YOUR MAINTENANCE

CALORIES

Your maintenance calories are the number of calories that you will need to consume each day in order to stay the very same weight you are right now. Let's get started! Take your bodyweight in pounds and multiply it by one of the following to find your maintenance calories (choose one option):

• Multiply by 11 if you have a sedentary job and do little to no exercise

• Multiply by 12 if you have a relatively active job (think postman, bin/garbage man, etc.)

• Multiply by 13 if you have an active job and train 2 to 3 times per week, or have a

Multiply by 14 if you have an active job and train at an intense level (ie. weight

training, Or high level aerobics) 4 to 6 times per week, or you’re an athlete training

every day or multiple times per day.

What is your number? I am currently 135lbs and have a sedentary job but I work out 4 to 6 times a week, so I chose13 and my maintenance calories are1,755.

CREATE a CALORIC DEFICIT or SUPLUS

Now its time to increase or decrease your maintenance calories if you want to gain or lose weight. Lets get started!

• If you want to lose weight, subtract no more than 250 to 500 calories from your maintenance calorie number from Step 1.

• If you want to gain weight (for example, you might need to eat more for muscle building etc..) you can add 100 - 500 calories to your maintenance calories from Step 1.

In the next month I will be looking to begin my cut after bulking for muscle growth, so I will subtract 250 calories from Step 1 giving me 1,505 calories to consume each day.

FIND YOUR TARGET PROTIEN in GRAMS

Aim for roughly 1 gram of protein per lb of body weight (so for me 135 grams of protein a day)

FIND YOUR TARGET FAT in GRAMS

Lets get started!

Multiply your body weight by a number between 0.3 and 0.6. This is really up to you.. Do you love fatty foods more or carby foods more? Your leftover calories will go to carbs so if you choose a higher number for fats, your carbs will be lower.

I chose to multiple my body weight by 0.4 so my fat in grams is 54.

FIND YOUR TARGET CARBS

A) find total carb calories using the calculation below.

B) divide that number by 4

Lets get started!

Find Your Carb Calories

• Multiply your daily protein intake by 4 to get your protein calories. For me, that was 135 (g) x 4 = 540 of my calories will be from protein

• Multiply your daily fat intake by 9 to give your fat calories.

• Add these two numbers together, and subtract that from the total number of calories you’re aiming for each day.

Lastly, find your carbs in grams

• Divide the number if carb calories by 4 to get your carbs in grams

If you have done this calculation, I am so proud of you! You have taken your first major step towards your fool proof diet plan! Now what??

Now it is time to choose the food that you will eat.

Watch this 'step 2' video to see my advice on foods to target.

Watch Step 2 Video

You can choose any food you want as long as you stay within your numbers, but remember:

1. Whole foods, lean foods, clean foods will allow you to eat more. Calorie dense, super salty, fatty or sugary foods will leave you feeling hungry and unsatisfied.

2. Our goal is health and wellness, strength and a Hot Rod Bod. You are what you eat. So if you want a quality body you need to eat high quality foods.

How can you stay consist with the new diet?

By pre-prepping, pre-prepping pre-prepping!! Watch the Step 3 video on pre-prepping your food to see how I do it.

Watch Step 3 Video

Why does preparing days worth of your diet ahead of time help you?

1. Avoiding hunger is the BEST way to avoid breaking your diet. Having your food readily available will prevent you from grabbing something easy (unhealthy) when hangar strikes.

2. The only way to keep this meticulous diet is to measure everything. This can be a daunting task if you had to do it every meal, so preparing ahead will really be a big time saver in the long run and help you not burn out.

This may seem like a lot of work, but it is worth it! At 49 years old, this purpose driven diet (with training) has given so much energy and vitality. If I can do it, you can do it! I absolutely believe in you! Contact me if you need help building your diet michellesbodyshop55@gmail.com