01. Introduction ..............................................................................................

03

02. Calculating Your Caloric Needs .................................................................04

- Some Things You May Need To Unlearn

- Why Your Calories Matter
- Calories In Vs Calories Out

03. Understanding Your Macros ......................................................................10

- Protein
- Pairing Your Protein
- Protein Distribution
- Carbohydrates
- Fibre
- Fats

04. Nutritional Hierarchy ................................................................................15

- Building your hierarchy

05. Goal Setting .............................................................................................16

- Choosing Your Goal

06. Using The Macro Calculator .................................................................17

- Calorie And Macro Calculator

- Frequently Asked Questions

07. Using My Fitness Pal ..................................................................................18

08. My Fitness Pal Proficency ..........................................................................19

09. Alcohol Cheat Sheet .................................................................................27

- Spirits
- Beer

10. Flexible Dieting .........................................................................................29

11. Food Data Base ........................................................................................30

Over the last 16 months I’ve changed my life for the better, and have been
trying to motivate others and help others in their journey. A major issue is that
many people are afraid to truly understand nutrition and acquire long-last-
ing skill sets. Our book, “The Monday Method” addresses this problem and
shares our simple and effective approach to nutrition.

The dieting world is full of confusing, overly complicated, or ineffective meth-

ods, which can make people hesitant to learn about nutrition. Our book offers
an easy way to track macros that is both effective and user-friendly. We aim to
help readers take control of their eating habits, remove the confusion
associated with strict diets, and instill confidence in their understanding of
nutrition.

Readers will learn basic nutrition principles and how to apply them in their
daily lives. The book explains how to determine calorie and macronutrient
needs, the effects of each macronutrient on the body, and empowers readers
with the skills necessary for long-term success. Additionally, readers will de-
velop an understanding of how muscles grow and how fat is burned, further
solidifying their newfound nutritional expertise.
The Monday Method has parterned with experts who have been guiding people in nutrition and training princi-
ples for years, but during this time, misinformation from other sources has also been widespread. You might
have encountered some of these misconceptions, such as needing to eliminate entire food groups or not eating
carbs after 7pm. Some even think excessive training is required to achieve their goals.

Indeed, nutrition can be complex, but if you've navigated through the confusion thus far, "The Monday Meth-
od" will be a breath of fresh air.

Eating carbohydrates after 7pm will make you fat

Previously, it was widely thought that our body's capacity to burn energy before sleep was significantly reduced,
resulting in increased fat storage and less carbohydrate utilization. This notion was supported by selective data
suggesting that insulin sensitivity worsens at night. However, thanks to advancements in nutritional science, we now
understand that, in many instances, our metabolic rate during sleep is faster than when we're awake. Although it's
true that insulin sensitivity is somewhat lower in the evening, it's only part of the story. Morning sensitivity is actual-
ly more favorable, mainly because we have been fasting for hours while asleep.
You must eat boring foods to create long lasting change
Flexible dieting is gaining popularity as more people become aware of the science behind body composition chang-
es. This approach allows individuals to savor their favorite foods while still reaching their long-term objec-
tives. We now comprehend the vital role that calories play in determining fat loss or muscle gain, and the impact
of macronutrients on body composition. Later in the book, we will explore flexible dieting in more detail. When
executed properly, it can harmonize health, progress, and pleasure. The goal is to discover the optimal method
for connecting these three essential pillars.

You need a meal plan to progress

While meal plans can offer convenience and guidance, they might actually hinder your progress com-
pared to other nutritional approaches. A strict regimen may be necessary occasionally, but it's usually
only required for a brief period. By understanding macros and their flexibility, you can strive for a sus-
tainable, long-term solution. Moreover, this knowledge can empower you to avoid depending on another
"diet" in the future.
Total daily energy expenditure
Determining your daily caloric needs involves considering more than just the calories burned during exer-
cise. Your total daily energy expenditure (TDEE) represents the number of calories needed to maintain your
current weight. TDEE consists of various components, including the thermic effect of food (TEF), non-exer-
cise associated thermogenesis (NEAT), exercise activity thermogenesis (EAT), basal metabolic rate (BMR), and
resting metabolic rate (RMR).

Comprehending your TDEE allows you to make informed choices about adjusting your calorie intake, ulti-
mately facilitating the achievement of your goals. If you deviate significantly from this equilibrium in either
direction, your decisions will need to be more drastic.
The "calories in vs. calories out" principle is based on your food intake and Total Daily Expenditure (TDEE).
The calories from your food support your body's essential functions and energy requirements, including
exercise. If you consume more food than needed, the surplus calories are stored in your body as fat or new
muscle tissue, leading to weight gain. To build muscle, a positive calorie balance is necessary, meaning you
must consume more calories than you expend. Conversely, when you burn more calories than you consume,
your body utilizes stored fat for energy, fostering an environment conducive to fat loss. This state is called
a calorie deficit.
To understand macro tracking, we need to talk about the three main macros: protein, fats, and carbohy-
drates. We will also discuss the importance of fiber, its role in the body, and why it's often overlooked.
Understanding how these nutrients work in the body is crucial to achieving your goals.

Protein is a crucial macronutrient that supplies the body with amino acids, the building blocks for mus-
cle. Amino acids are vital for various body functions and structures, including the brain, nervous sys-
tem, blood, skin, and hair. Additionally, protein helps transport oxygen and other nutrients throughout
the body. In the absence of glucose or carbohydrates, the body can transform protein into energy via a
process called gluconeogenesis. Emphasizing protein is important due to its critical role in a metabol-
ic pathway called muscle protein synthesis (MPS). This process generates new muscle proteins, result-
ing in the formation of new muscle tissue and ultimately raising the resting metabolic rate over time.
The body produces 11 amino acids on its own, but there are 9 essential amino acids that it cannot make.
Therefore, you must obtain them through your diet. Consuming different types of protein can provide you with
these essential amino acids.

Complete protein
Complete protein is a protein source that contains all the amino acids that your body requires in appro-
priate amounts. Common sources of complete protein are meat, poultry, and seafood products. Eggs and
milk also provide a complete spectrum of protein.

Incomplete protein
Some protein sources provide only some of the amino acids you need, not all of them, especially plant-
based proteins. These proteins are called incomplete proteins. However, when combined with other
incomplete proteins, they can provide all the essential amino acids your body needs. Nuts, seeds, and
grains are examples of incomplete proteins.

If you follow a vegan or vegetarian lifestyle, it may be difficult to meet your protein targets entirely. Al-
though many vegan and vegetarian alternatives are high in protein, achieving a full amino acid profile may be
more challenging. To do this, we recommend pairing two incomplete protein sources, as mentioned above, to
create the full amino acid profile.
Pairing two incomplete proteins is intended to create an efficient spike in Muscle Protein Synthesis (MPS),
which maximizes your chances of building and/or retaining muscle. The amino acids needed to do so include
Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine.

Combining proteins to create a complete profile may seem complicated, but we have made it easier by list-
ing the key essential amino acids found in a variety of incomplete proteins. The general rule is to pair nuts
and/or seeds with grains and/or legumes, so you can create a complete protein without needing to consume
animal protein.

To enhance the development of muscle protein synthesis (MPS), it's important to distribute your protein
intake throughout the day. To achieve this, you should aim to consume 30-40 grams of protein as a macronu-
trient at least four times a day. For bigger individuals who want to build more muscle, this feeding frequency
can be increased to six times per day.
Carbohydrates play a significant role in the body, including supporting biochemical functions and enhancing
performance, recovery, and vitality. There are two types of carbohydrates: simple and complex, which differ
in their digestion rates. Complex carbohydrates, such as whole grains and oats, release energy gradually,
reducing the likelihood of sudden blood sugar spikes. Simple carbohydrates, like sugar, candies, and fruits,
digest quickly, resulting in a rapid energy release that can cause a sharp increase in blood sugar levels,
followed by a crash leading to fatigue. However, when used strategically, this sudden spike can offer perfor-
mance and recovery advantages.

Dietary fibre plays a critical role in keeping our digestive system healthy and promoting regular bowel move-
ments. Additionally, it can help us feel full for longer periods of time, enhance our cholesterol and blood
sugar levels, and even aid in regulating hormones.
Dietary fats are sometimes viewed negatively, but they serve a vital function in a balanced diet. They supply
the body with energy and are essential for creating and regulating cells and hormones. Insufficient fat
intake can adversely affect hormones, energy levels, sex drive, and mental clarity. Consuming adequate
amounts of fat is also required for the absorption of fat-soluble vitamins (A, D, E & K), which promote vision,
immune health, and healthy skin.
To achieve a sustainable nutrition outcome, you need to prioritize certain elements of the process. The nutri-
tional hierarchy provides a foundation for prioritizing what is most important for success in achieving your
body composition goals.

Icing on the cake

Further optimising a solid foundation

Macros are queen

Calories are king

The foundation of any plan

Adherence
TTaking action is more important than just talking about it. The most difficult part of achieving your
goals is being consistent. You need to actually follow a plan to see if it's effective for you.

Calories
The calorie balance equation is the key metric that decides whether you gain or lose weight, no matter
what your goal is. You cannot cheat this equation.
Macros
To feel your best and perform well while trying to lose weight, it's important to focus on getting the
right balance of macronutrients (macros) - proteins, fats, and carbohydrates - after meeting your

Meal timing
If you want to get the most out of your diet, it's important to be specific about what you eat. This can
help you improve your digestion, recover faster, and perform better in your physical activities.
Supplements
While supplements can be helpful, they are not essential for achieving your goals. They may assist you
in making progress, but they are not the deciding factor.
Attempting to lose fat and build muscle simultaneously may not be the most efficient way to reach your
desired results. Although body recomposition can be successful in certain situations, concentrating on one
goal at a time usually leads to greater progress. Deciding which objective to prioritize is a personal choice,
and we have outlined three distinct pathways you can follow, depending on the aspects you wish to enhance.

To gain optimal progress, we suggest that you prioritize a single goal based on your current body composi-
tion. If you want to have more muscle mass, focus on building muscle. On the other hand, if you have a higher
body fat percentage, focus on fat loss. For those who are content with their current weight but want to have
more muscle mass and less body fat, a body recomposition phase is recommended.
This involves eating at maintenance calories while building muscle and burning fat through exercise.
How do I choose my activity level?
You have 4 choices for your activity level: Sedentary (no or very little exercise), Lightly active (1-3
days of exercise each week), Moderately active (3-5 days of exercise each week), or Very active (more
than 5 days of exercise each week). It's important to choose the right one based on how intense your
training is, and to know that training and exercise are not the same thing.

I’m not progressing, what should I do?

BYou know that counting calories and macronutrients is important for reaching your goals, but online
calculators can only give you an estimate. If you're trying to lose weight and haven't seen results yet,
try eating 10% fewer calories. If you're trying to build muscle and haven't seen results yet, try eating
10% more calories. If you're still not seeing results, it may be best to create a custom plan to reach
your goals.
Ensure profile is set to metric or imperial measurements

Ensure you have ‘exercise calories’ turned off

Ensure you are not tracking steps via MyFitnessPal or conrometer

In this lesson, we will learn how to use MyFitnessPal's/cronometer's search function to find the nutritional information for
carrots, almonds, and apples. Although the search bar in MyFitnessPal is frequently used, it may not always give accurate infor-
mation. We will explore how to properly use the search function and check the reliability of the nutritional values provided.
This knowledge will help us make better choices when tracking our food intake and working towards our nutrition goals.
In this lesson, we will compare the macronutrient values obtained from the previous lesson's search with
a national database of nutritional information to assess their accuracy. By utilizing this database, you can
obtain more precise and reliable information regarding the caloric and macronutrient content of the whole
foods you consume.
In this lesson, you will learn the basic skills necessary to track your food accurately. You will gain an understanding of how
to calculate calories not only from macros but also how to convert them from kilojoules. This will enable you to have a more
comprehensive view of the energy content of the food you consume and make more informed decisions about your diet.
In the previous lesson, you learned that relying solely on the search function in your tracking app may not
be accurate. This lesson will teach you how to ensure the accuracy of all the foods you track by adding your
own foods with accurate calorie and macro information, using your tracking app of choice.
Calories and macros are like a budget that you can use to achieve your nutritional goals. In this lesson, we dive deeper into the
importance of flexibility in managing your calorie and macro intake. Compesnate for small over-feeds throughout the week, and
learn the strategies for making adjustments to your daily intake in order to maintain your overall progress. By understanding
how to navigate these challenges, you can maintain your long-term nutritional goals results.
In this lesson, you'll learn how to build a meal that fits your target macros accurately. Creating replacement meals can be
tricky, but we'll guide you through the process step by step. This method can be applied to your entire day's intake, helping you
stay on track with your nutritional goals
Here we teach you the importance of tracking your food intake even when you're eating out or deviating from your plan. It's
better to make an estimate of the calories you consume than to not track anything at all. We will show you how to make educat-
ed guesses about the nutritional content of the food you eat in these situations, making it easier to stay on track towards your
nutritional goals.
Next, we will discuss how alcohol can affect your progress and how to track its calories accurately. Alcohol can hinder your
progress towards your goals, but by following our tips, you can manage and track the calories consumed while drinking. We will
guide you through the process step-by-step, so you can make informed choices and stay on track with your nutritional goals.
Alcohol can sometimes prevent people from achieving their desired body shape. But, you can manage and track
the calories that come with alcohol consumption. You don't have to limit yourself to achieve your nutrition-
al goals. In this lesson, we provide a cheat sheet to help you estimate the calorie intake of different types of
alcoholic beverages. Subtract the macros per 1 standard drink from the cheat sheet to keep track of your
calorie intake. This builds on the skills you learned in lesson 9.
Flexible dieting is a popular nutrition approach that aims to create a sustainable and enjoyable eating experience
while fostering long-lasting change. It enables individuals to enjoy their favorite foods and addresses the main issue
with most "diets": the feeling of constant restriction.

Despite its growing popularity, flexible dieting often receives criticism in the nutrition and health industry. The nega-
tive perception is somewhat justified, and we understand the reasons behind it.

Our approach to flexible dieting is different. We believe that a generally healthy body inside is reflected in its exter-
nal appearance. We see no reason why one cannot enjoy a flexible lifestyle while promoting a healthy environment
for overall vitality. The key is to prioritize both health and enjoyment equally. By including foods that support your
health and incorporating ample amounts of foods you enjoy, you can maintain the diet long term and achieve optimal
progress.

The process of incorporating healthy and enjoyable foods may vary between individuals. However, our goal is to
develop a tailored process that allows you to enhance your nutritional compliance, savor life's finer aspects, and
progress at an unprecedented rate, all while addressing your health's non-negotiables.

Flexible dieting, unlike many diets that necessitate social isolation or automatic refusal when invited to dinner or
social events, allows individuals to maintain a sense of normalcy through recurring, inevitable, and enjoyable as-
pects of life. When executed well, flexible dieting empowers individuals to appreciate food and eliminate the anxiety
associated with "dieting."
The initial stages of macro tracking can be confusing and daunting for beginners. The industry often por-
trays it as straightforward, but in reality, it can be overwhelming. We recognize that embracing a flexible
dieting lifestyle may present challenges, and one common issue we encounter is the uncertainty about which
foods contain the appropriate amounts of each macronutrient.
At The Monday Method, we are dedicated to equipping you with the knowledge required to reach your goals. "The Monday Method"
represents a part of our commitment to delivering the most recent and valuable information to assist you in making progress.
We don't want you to simply follow a diet plan blindly; we want you to genuinely comprehend the principles behind it. By providing
you with the basics, we believe you'll be better prepared to make informed decisions about your nutrition. Our aspiration is that
this e-book will motivate you to take control of your health and set the stage for a brighter, healthier future.