Here are some nutrition basics that I would like to cover during our challenge! First, how are we are feeling 3 days in? Also: here is your homework. Calculate your BMR (calories burned if you laid in bed all day) herehttp://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html . This calculator also factors in activity levels. Be honest about your activity on this thing. Factor in your fitness goals (weight gain, loss) 3,600 calories equals a lb variance in either direction. Lose a lb, accrue 3,600 calorie deficit Gain a lb, take in 3,600 calories more than you need. 400 calorie variances seem to have the highest return of success in my experience. BMR (Basal Metabolic Rate) Daily Calorie Calculator www.muscleandstrength.com Basal metabolic rate (BMR) calculator. This BMR calculator helps you work out how many calories your body need each day depending on your exercise level. So I figured I’d post my thoughts on carb intake for our goals: A. Carb Timing The research is solid. Regardless of your body type, whether you’re a diabetic, or whether you’re lean and healthy – your ability to handle carbs – any carbs – is MUCH improved during and after exercise. Your carb tolerance is best during and after exercise. Therefore, that’s the best time to eat the bulk of your carbs (regarding body composition) B. Depending on your body type, your carb tolerance (insulin sensitivity) is different and your strategy should be different. High Tolerant (Generally fast metabolism)- A good range for this type of individual would be 55% carbs, 30% protein, and 15% fat typically for body comp. These aren’t hard number but a pretty good template. EVERYONE IS DIFFERENT! Moderate- If you have moderate carb tolerance, you should likely minimize high carb/starchy carb foods outside the workout window. This type of person would have a zone-type macro breakdown – 40% carbs, 30% protein, and 30% fat. Low- And if you’re not very carb tolerant, your best bet is to avoid all high carb/starchy carb foods outside the workout window. This means only veggies outside the workout window (plus good proteins and fats). This type of person would be on a fairly low carb diet (25% carbs, 35% protein, and 40% fat). Remember: Sensitivity can change and these are just the breakdowns my clients have had the most success with.