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What is the Pro Fit Nutrition Systems Approach?


The Pro Fit Nutrition Systems Dynamic Diet and Nutrition Planner (“Planner”) is a proven weight management tool that custom creates a nutrition plan/diet based on your specific health and fitness attributes and goals. The Planner was developed by Tony Kakuk, a life-time fitness professional, health club owner, personal trainer, and Certified Specialist in Performance Nutrition. After years of using the Planner to successfully help his personal training clients achieve their weight management goals, Kakuk created a leading edge software program to incorporate all aspects of the Planner into a user-friendly, dynamic web-based environment.


The on-line Planner allows ANYONE to generate a nutrition plan for their specific lifestyle. Whether you have no level of fitness activity (i.e., completely sedentary), or operate at the professional fitness level (i.e., professional bodybuilder or athlete), the Planner can customize a nutrition plan for you. Unlike other plans, the Planner has the ability to change as your body attributes (e.g., body weight, body fat percentage), activity level, and weight management goals change. The Planner adjusts dynamically to match your specific needs, and considers many more variables than other plans when determining your nutrition plan. In addition, the Planner is diabetic friendly, and has gluten-free and lactose-free food options.


Other popular plans, such as the Zone Diet, Atkins Diet, South Beach Diet, Fit for Life Diet, and New Pritkin Diet, are not dynamic and are based on a limited number of overly-simple variables (e.g., BMI). They offer cookie-cutter approaches for the masses that lack the nutritional substance to help you achieve your weight management goal, and keep you healthy and fit for a lifetime.


Why is it Better than other Available Approaches?


Unlike other diets, the Planner is not a fad diet, it is a lifestyle diet. Other diets typically produce short-term (if any) results that immediately fade after the initial weight loss, and are based on some gimmick – low-carb, low-protein, or low-fat. The Planner exemplifies living a healthy lifestyle through proper nutrition consumed in the right quantities at the right times – the right amount of carbohydrates, the right amount of protein, and the right amount of fats. All are essential to a healthy lifestyle and achieving your weight management goal. By following the Planner, one can set their individualized goals to lose weight in the healthiest manner, maintain weight, or put on weight (i.e., muscle). The Planner has the versatility to meet any weight management goal, and as your weight goals change, so does the Planner.


Before getting into the specifics of the Planner, let’s look at some of the most popular fad diets on the market today, and discuss why they are not optimal.


The most popular fad diets are the low-carbohydrate, high-protein diets. These include the Zone Diet, Atkins Diet, and South Beach Diet. Each of these diets has a slightly different twist. For example, the Atkins Diet is very high in fats, particularly bad (i.e., saturated) fats. Fat levels in the Atkins Diet can be as high as one-half of the total calories. Fat calories, as a general rule, should not exceed more than one-quarter of total calories. Actually, the closer you can cut your fats to 20% or less (and these are the unsaturated, or “good”, fats only) the better success you will have in burning and keeping fat off. When fat levels are maintained at a level higher than this, the excess fat is stored as body fat and not burned as energy.


The low-carbohydrate aspect of these diets results in some short-term weight loss due to loss of water weight, fat, and muscle mass. However, the loss of valuable muscle mass due to insufficient levels of carbohydrates will ultimately result in the following:

  • Lower your ability to burn calories
  • Increase your body fat percentage
  • Make it more difficult for you to keep weight off in the future
  • Lower your overall energy levels — if you have any level of fitness in your lifestyle, these diets will result in shorter time to fatigue and weakness during exercise. Carbohydrates are our primary source of energy, and without sufficient levels of carbohydrates, exercise will be difficult due to low energy, and even performing simple daily tasks will be challenging.

The Fit for Life Diet is a low-protein diet which only allows for 20 grams of protein intake per day. Again, like the other popular diets, the dieter is looking at experiencing short-term weight loss at most. Restricting protein intake like this will result in protein degradation within the body and muscle breakdown. The dieter can expect to feel muscle soreness, general fatigue, and overall weakness. A low-protein diet such as the Fit for Life Diet does not support weight training at all. Muscles need to be fed protein in order to grow, get stronger, and recover after training bouts.


The New Pritkin Diet is a low-fat diet (and consequently, low calorie diet) that emphasizes a fat intake of less than 10% or less, five to six small meals a day, and exercise. The five to six small meals a day and the integration of exercise is good, but it is unhealthy to reduce levels of fat (particularly unsaturated fat) because fat acts as a carrier for the four fat-soluble vitamins (A, D, E and K), and it helps to cushion your kidneys, liver, and nerves. Some research has even showed that limiting your intake of unsaturated fat can increase your cholesterol. The New Pritkin Diet may be able to support weight training to some degree, because carbohydrates and protein intake stay at normal levels. However, fat is a secondary source of energy, and becomes available soon after carbohydrate stores in the muscles deplete. Without these fat stores, the body will breakdown muscle tissue for use as an energy source. Therefore, the New Pritkin Diet will not provide adequate energy stores for weight training.


Unlike the fad diets discussed here, the Planner provides optimal levels of protein, carbohydrate, and fat intake to reach your weight management goal. Consider the following:


  • If your goal is to lose weight, your energy level will be high, and will not be sacrificed for quick, short-lasting results. Your lean muscle mass will be preserved and you will burn fat only.
  • If your goal is to gain weight (i.e, muscle weight), you will minimize the fat gain associated with muscle gain.
  • If your goal is to maintain your body weight, but change your body composition (i.e., reduce your body fat percentage), you will be provided the necessary nutrition structure to achieve the change in body composition.

Whatever your weight management goal, the Planner will support it better than any other diet plan on the market today.


How Does It Work?


Regardless of your goal, the Planner customizes a nutrition plan that details for you the time of each meal, the contents of each meal, and the corresponding portion sizes of each meal. The Planner uses the following 6 variable inputs to customize your program:


1) Wake-up Time

2) Gender

3) Body Weight

4) Body Fat Percentage

5) Daily Activity Multiplier

6) Nutritional Goal


The Planner will prompt you for each of these inputs and provide you with guidance for selecting your choices for each variable. Once you have entered your choices, the Planner will then perform an algorithm that calculates your total daily caloric intake target, which it then divides across 6 daily meals for you. In total, the Planner generates 4 different, customized daily nutrition plans with varying food choices and one “cheat” plan.


You are allowed one cheat day per week, and the Planner provides guidelines for how to structure your cheat day. You receive a printout of each nutrition plan (5 in total, including the cheat day plan) and are allowed to access and update your nutrition plan (updates should be performed once per month) as long as you have an active subscription. The nutrition plans you receive will be specific to your own input variables. Your customized plans are only optimal for you. While the menu items on the plans will be similar across individuals, the daily caloric intake target and meal portion sizes for each plan will vary based on your input variables. Without knowing your proper daily caloric intake target and meal portion sizes, the plan will not be successful. Therefore, if you are participating in the plan with someone else (e.g., husband and wife), you will each need to generate your own custom plan.


The Planner also provides a grocery list and detailed printout of instructions with guidance on how to follow the plans, but if at anytime you have a question that is not covered in the instructions, you may e-mail your question to info@gotpersonaltrainer.com. You may also search the Planner Q & A category of the Pro Fit Nutrition Systems blog on the main page of the Pro Fit Nutrition Systems site for the answer to your question, since Pro Fit Nutrition Systems posts previous e-mail questions and responses to the Planner Q & A category of the blog.


What are the Typical Results?


If your goal is to lose weight, you can expect to lose 1-2 pounds of fat weight per week (with proper exercise, closer to 2). Healthy weight loss is fat loss, not muscle loss. The body is only capable of burning a maximum of 2 pounds of fat per week, depending on level of exercise, genetic makeup, and diet. You can also expect to reduce your body fat percentage by 1-2 percentage points per month (e.g., from 25% to 24% or 23%).


If your goal is to put on weight (i.e., muscle) you can expect to put on 2-4 pounds of muscle per month while minimizing the amount of associated fat weight put on to less than half of the muscle amount (e.g., you may put on 6 total pounds consisting of 4 pounds of muscle and 2 pounds of fat), thus maintaining close to the same body fat percentage level. Muscle weight cannot be put on without adding fat weight as well, because you are consuming more calories than you are burning. Your body is only capable of naturally building a maximum of 4 pounds of muscle per month, depending on level of exercise, genetic makeup, and diet. Once you achieve your muscle weight gain goal, you can adjust the Planner to lose weight (and correspondingly reduce your body fat percentage) and strip the fat that you put on while maintaining the muscle weight. This is an approach used by bodybuilders in the off-season when preparing for the next season of competition.


If your goal is to maintain your weight, but change your body composition (i.e., reduce body fat), you can expect to reduce your body fat percentage by 1-2 percentage points per month when performing intense exercise at the same time as using the Planner. However, there will be a point when you will not be able to genetically lower your body fat anymore, and will then be in a maintenance mode. The Planner can then be used to help you maintain this body weight/body composition level.


In summary, the Planner provides you with the most optimal diet to help you achieve maximum healthy weight loss, weight gain, change in body composition, or to maintain your existing body weight and composition. The key benefits of the Planner can be summarized as follows:


  • Changes as you change – body weight, body fat percentage, activity level, and weight management goals are dynamic – it considers many variables, is fully customizable, and can be updated as your body changes over time
  • Produces long-term lasting results, not the short-term results typical of the fad diets on the market today
  • Increases your body’s metabolism (i.e., its ability to burn calories and metabolize fat) – carbohydrates, proteins, and fats are in optimal quantities and configured in a manner which maximizes your body’s metabolism
  • Increases your energy levels for exercise and every day life and functioning – by properly timing your carbohydrates during the course of the day, the Planner ensures you have the necessary energy levels for exercise and every day functioning
  • Reduces your body fat percentage and maintains/increases muscle mass — carbohydrates, proteins, and fats are in optimal quantities and configured in a manner which reduces body fat relative to total weight
  • Provides for one cheat day every week – most other diets do not allow for a cheat day. The cheat day will help maintain your sanity and also provide a healthy shock to your system (please note that there will be guidelines to follow for your cheat day).
  • Can be incorporated into a diabetic, gluten-free or lactose-free diet with ease – the menu choices are low-glycemic and there are many gluten-free and lactose-free alternatives on the menus.

In short, the Planner is a plan for a lifetime.


Implementing the Plan


After your plans are generated, read the instructions and go shopping! Take your grocery list and stock up on your nutrition plan items. You will also want to invest in a food scale (e.g., Escali makes a good digital food scale, available at Target for about $25) to weigh your food prior to cooking – portion control is everything, do not guess. You may also want to purchase a weight scale that has a body fat percentage estimator to track your changes in body fat percentage (e.g., Escali makes a good digital body fat scale, available at Target for about $60).


The instructions provided with your nutrition plan will guide you on how to prepare and store your food. Follow them carefully and stick to your plan. After the first month, update your input variables based on your new body weight, body fat percentage, activity level and weight management goal, and the Planner will re-calculate your daily caloric target and meal size portions. Repeat this process on a monthly basis.

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