Sorry to hear about the injury. Hope all goes well. The most important thing you can do if you lose the ability to move/exercise is to reduce your calorie intake. You can use the dotFIT program to find the right amount of calories and sample menus. Make sure when you select your activity level, you click “mostly sedentary” and then the program will give the proper calories to start with. I also placed a supplement program you can use to help keep you on track. If you have an adverse reactions to stimulants do not use the ThermAccel but if you can tolerate stimulants like caffeine, this product will help you burn a few more calories.
Using the dotFIT program
If a club visit or personal training is not a viable option, you can receive all your diet, supplement and weight loss (or muscle gain) needs online from the dotFIT program. Go to the dotFIT home page and log in (using the icon in far upper right corner) and you will come to this page: http://www.dotfit.com/new-user-register (You may just click this link for now). From there simply follow instructions creating your program and setting your goal. The dotFIT program will give you the meal plan outline and multiple meal plans (you can alter as desired) with the proper calories and nutrition to get started, track intake and monitor results. It will also give you your supplement recommendations and exactly how to use them (I also placed a simple supplement program below). Every week when you enter your weight and/or bodyfat, the program will tell you what to do until you reach your goal. On the dotFIT website you’ll also see a category called “Learn” where you will find many frequently asked questions and answers: https://www.dotfit.com/learn
Daily:
• dotFIT, Women’s or Over50 Multivitamin & Mineral, depending on age (see directions)
o Take as directed with meals
• LeanMR (or Pre & Post and Meal Replacement Formula)
o Use as directed within daily meal planning (see below) and to make sure you get ~1gm of protein per pound of lean body mass (or weight if not overweight) daily from all sources divided 4-5 times daily
o Can also be used as a supplement to a meal or by itself (or mixed with desired supporting contents) to shore up total daily protein needs
As needed
• Super Calcium
o Use if you do not meet the daily needs of calcium (~1000-1200 mgs) from food intake
Females take 1 or 2 daily with meals; if you need to take 2, take one with AM meal and the 2nd with PM meal; Males take 1 only if necessary
• SuperOmega 3
o Take 1 daily with meal if not consuming 2-4 svgs/wk of fatty fish
• ThermAccel
Typical Use
• Anyone without adverse events to stimulants and seeking to accelerate weight loss, avoid plateaus and ease the journey, including helping control appetite
• People who need a serious multiple pronged approach to weight control including a strong stimulatory effect to help increase metabolism
• Do not use if taking heart medications
• Do not mix with other stimulants including caffeine/coffee
• Discontinue after reaching body fat reduction goal or when lifestyle is under control to continue to the desired body fat goal without assistance
• Take four (4) tablets daily, two (2) at breakfast and two (2) with lunch with at least eight (8) ounces of water
Meal Replacement Integration
Weight loss phase:
• Meal Replacements (MRs) generally supply two small meals a day and allow freedom of choice from traditional foods for the remaining allotted foods/calories. Therefore, use as two small meals within any calorie restricted meal plan of 4-5 meals since it's been shown that frequent small meals are better for weight loss than fewer larger ones especially as it relates to satiety, preservation of lean body mass (LBM) and energy levels
o Get LeanMR recipes here: https://www.dotfit.com/category-cid-1868.html
Maintenance phase
• Continue to consume 4-5 small meals daily within caloric allotment that include 2 MRs for convenience and to help ensure overall diet quality while reducing food costs
You can go to our recipe section on the dotFIT website to get recipes with meal preparation instructions including meal replacement recipes: https://www.dotfit.com/learn/recipes