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Setting Your Nutritional Goals

  • 4 min read

As the resident SOFLETE Dietitian, the number one question I hear from our customers is: “Is the SOFLETE Nutrition Program right for me?” The answer of course is a resounding YES! The program is designed to be tailored to you by taking into consideration your current health stats, body type and goals. This personalization allows for the program to be adapted for a variety of people, wherever you are on your health journey.

As you get started with The SOFLETE Nutrition Program, you’ll choose from one of seven nutrition goals, ranging from weight loss to mass building. Here’s how to make sure you choose the right goal.


The Goals

We’ll start with the baseline goal of maintenance. This goal is for those who want to maintain their current weight and muscle mass. Weight maintenance occurs when your calorie intake is equal to your calorie output. Therefore, no weight is lost or gained. Below maintenance are three weight loss goals where calorie intake is lower than than calories burned, creating a calorie deficit that results in weight loss. Above maintenance are three mass building goals where calorie intake is higher than calories burned. This calorie surplus allows for mass building and muscle growth.

The three weight loss goals are Lean Out, Cut and Super Cut.

Lean Out is designed to be a slow and steady weight loss. This helps to make sure you are still fueled for workouts and slowly on your way to burning off the extra fat. This is ideal for people who are very active, but still want to trim down. The slow and steady weight loss sets you up for success because the changes are maintainable, versus an extreme calorie cut and sudden weight loss. Research has shown that crash dieting usually isn’t maintainable. Often the weight is gained back, and sometimes you gain back even more than you lost.

Cut is the next lower level of the calorie restriction options. This restricts your calories down a little further than Lean Out. This is a good option for those who are not as active and trying to lose weight. This is also a great step down if you are at the lean out level and feel like your weight loss has plateaued.

Super Cut is a step beyond Cut. This is final and lowest weight loss goal. This should be the final step in the journey of weight loss for people. In fact, most users will never need to do a Super Cut. I do not recommend staying on this lowest level calorie restricted goal for more than two weeks. Severely restricting calories for prolonged periods of time can lead to poor performance, muscle loss and other side effects.

The most exciting goals in my opinion, are the mass building goals.

Performance is the first step up from Maintenance. This is a slight increase in calories from that baseline maintenance goal. This goal is designed for active people with muscle mass who are looking to be in peak performance and slowly add mass. For someone who has a high metabolism, large amounts of muscle mass and low amounts of body fat- this performance goal might be their appropriate maintenance level.

Bulk is the next step up in calorie increase. This goal is for those that are serious about adding quality muscle. When a bulk is done correctly you will gain muscle mass with a small amount of fat mass.

Hulk Bulk is the biggest mass building goal. This goal is designed for people who have a hard time gaining weight. I would recommend starting with a bulk for a few weeks to see how your body responds before stepping up to the hulk bulk.


How to Maximize Your Potential

Now that you know how to select your appropriate nutrition goal to get you on track, let’s discuss how to get the most out of the program.

  • You can update your nutrition profile at any time with changes in body composition. Your meal plan will immediately update to reflect any appropriate changes so your meal plan progresses with you.
  • I recommend having a weekly or bi-weekly weigh in. It’s best to do this in the morning before you eat and after you use the restroom.
  • Make sure to track your changes in weight and update your profile as needed.
  • I also encourage body composition testing like the DEXA, BodPod or InBody. This gives a more accurate picture of how your body composition is changing.
  • Lastly, I want to encourage the nutrition team members to use the nutrition team feed to reach out to myself and others for additional resources and advice.

Thank you for joining the SOFLETE community on your journey to total health and performance optimization. We’re excited for you, and to support your goals. Please let us know how you progress, and email us for help with the app, or any stumbling blocks you may encounter.