New member questions
 | Hi Ossie – Thanks for your quick reply. Here is the information you requested. Male, age 46, 5’9/206lbs, muscular build. I lift weights 3-4 times/week for 60-90 minutes each session. I also run on an elliptical machine 4-5/week for an average of 30min per session. I became interested in this program due to the health benefits and to decrease any chances of developing high blood pressure and/or diabetes in the future. I have been lifting for years and have always been leary of any “diets” that eliminate certain food types because it usually has a direct negative effect on energy and strength. I also want to make sure I can get enough of the good proteins to retain muscle mass while losing fat. per a previous post, for my build and goals, I utilize body fat percentage as a measure stick rather than BMI, since BMI does not take one’s muscle mass into its equation. Thanks for your input. |
 | Hi, bufight. It’s OK if they are different from one another – it’s easier to follow a diet that isn’t rigid. In general, we recommend about 45% of energy from carbohydrates, 20-25% from protein, and 30-35% fat. If you would like to post your gender, age, height, weight, and physical activity level, I can get back to you about more precise estimations. |
| | Thanks Ossie. I see the totals, and see some days are a bit different than others. Does it state anywhere in the program what range the totals should fall within daily for Carbs, Proteins and Fats? Thanks much. |
| | Hi, bufight. Click on “View Menu Exchanges” to the right of your finished menu – at the bottom of the page that appears you will see your total. |
| | Can you please direct me or tell me how many (or the range) of the exchanges you are supposed to have each day. i.e. – how many carb, protein, fat exchanges are recommended daily. Thanks. |
| | Hi, CammyKay. The totals mean the number of exchanges for each group you are recommended to have each day. If you would like to know to what they correspond, see the exchange lists here: https://www.trimdownclub.com/exchanges-lists |
 | Ok I found menu history.. Must say not the most user friendly…. |
| | Please explain: what do the totals under menu planner for Monday mean? |
| | Hi, CammyKay. I think you mean per exchange rather than per day. If so you are on the right track with the numbers. |
| | I’m also new and Have a gueation. When I’m switching out meals and I’m checking the totals for the day is this the guide I follow?? 15g or less carb, 7g protien, 5g fat, 15g fruit, 7g veg, 15-20g/4-5g fat sweet??? |
| | Hi, Monica, and welcome. The best thing is to start with the Program Guide (in My Downloads above), then enter the Menu Planner application to build your menu. Scroll down on the first page to go through the video demonstration of how to use the application, if you need. Then start selecting foods according to your preferences for each meal. Note that even though fruits are in the “Snacks” section, they will appear throughout your day, and non-starchy vegetables will automatically appear in your menu as a general category. |
 | Hi Im new to this and I haven’t got a clue how to start, I’m ok on breakfast cos I’LL have porridge made with water and sliced fruit but can I have a toasted cheese sandwich for lunch and potatoes with a pork chop or chicken breast with veg for dinner please advise me thanks |
| | Regarding the recipe, any coffee powder will do. |
| | Hi, SkinnyAstrid. Wow! is fine. If you are interested in almond butter, note that the “creamy” style is the closest to peanut butter. |
 | Oh, also, I cannot eat peanuts and I’m wondering if using Wow! Butter is an okay alternative to peanut butter. If not, does almond butter taste like peanut butter? All these new foods! So much to learn! |
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