# Next Steps:

## Calorie Tracking

- Download and create an account with My Fitness Pal (or preferred nutrition tracker)
- Fill out the "My Profile" section with your goals (ie: height, weight, target weight)
  - Input your Macros
  - Click the three dots on the bottom right corner
  - Click "Goals"
  - Click "Calorie, Carbs, Protein and Fat Goals" under the Nutrition Goals
  - Set the Calories, Carbs, Protein, and Fat to the recommended macro outlined above.
- Once completed fill out your food intake from each meal on the main page

It's highly recommended to purchase a weight and food scale for more accurate results.

## Daily Tasks

- Weigh yourself in the morning, after your first bowel movement, and naked
- Log your weight into your my fitness pal app
- Track calories in grams - FOLLOW YOUR PERSONAL RECOMMENDATIONS.
- Log in a diary:
  - Log any additional prescribed recommendation (i.e breath work)
  - Complete the prescribed training recommendations (i.e Zone 2 Training)
  - Log additional physical activity (i.e Monday - Strength Training 1 hour)

## Two weeks after Appointment

- Should you find the macronutrient breakdown difficult to follow, reach out to us to discuss a change within your caloric parameters

Should you have any questions or concerns please contact us!

## Recommended Next Testing Date: October 2025