Week 2 Action Items

• Please choose “sedentary” even if you are active, because we want to know what your body needs at REST to start.
• Please also choose “maintain weight” – you can adjust for fat loss or muscle building AFTER this 6 week reset.

Once you have your calories and macros calculated, head back over to Cronometer.

Go to More > Targets > Macro Targets. Select “Fixed” so you can set your daily macro goals for the day in grams. Add the protein, carb and fat goals from the P2 nutrition calculator. 

Below that, click “Show Advanced Settings.” The units should be in “grams” and you should set Track carbohydrates as “Total Carbs.” 

• While tracking your intakes this week, your goal should be hitting your new macronutrient goals with 70-85% adherence.

Focus on being mindful of the foods you are eating. Make sure to keep it simple and be sure to incorporate lean proteins, carbohydrates, nutrient dense fats, vegetables and fruits. Focusing on the nutritional quality of your foods is key. 

The purpose of tracking macros is to learn to fuel your body properly and understand what maintenance looks like for you. This should be a time to focus on:

• Understanding your nutritional needs
• Creating a balance in each meal of proteins, carbs and fats
• Learning when your body needs more fuel (before a workout, for example)
• Monitoring how your body responds to eating your maintenance macros (energy levels, hunger, digestion, mental clarity, physical performance)
• Slowly creating new habits one at at time so that they are sustainable long-term
• Self-reflection, both mentally and physically