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Week 4 Homework
YFITJELFRINK
Posts: 8 Member
Y-FIT for LIFE Homework
Week 4
Week 4
Record your diet 5 days per week using www.myfitnesspal.com or tracking tool of your choice.
Take note of your daily protein requirements
20-35% of your daily calories should come from protein.
OR 0.8-1 gram of protein per pound of body weight.
Body weight (lbs) Protein recommendation (grams per day)
100 -- 80 -100 g
110 -- 88 -110 g
120 -- 96 -120 g
130 -- 104 -130 g
140 -- 112 -140 g
150 -- 120 -150 g
160 -- 128 -160 g
170 -- 136 - 170 g
180 -- 144 – 180 g
190 -- 152 – 190 g
200 -- 160 – 200 g
- Get at least 30 minutes of moderate to intense exercise 5 days per week.
- Get between 6-8 hours of sleep every night.
- Drink AT LEAST 8 glasses of water every day (more on days you are exercising).
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