How to get started!
Added 2022-05-02 00:57:24 +0000 UTCMany of you that have decided to support my Patreon have already begun your journey. But as I talk to more and more followers, I realize a lot of people just don't know how to START the process. So I created this quick four step guide to help.
These are the very basic building blocks of establishing a sustainable life change to succeed on your journey. No gimmicks. No fads. No over restriction. Just proper planning and consistency.
Keep in mind that this guide is not all inclusive. It does not mention important factors such as reducing stress, prioritizing quality sleep, drinking adequate water, etc. So keep those things in mind.
The point of this guide is to get you started on the right path. You can fine tune the process as you feel more comfortable.
If you need help with meals, remember that all of my recipes are under 500 calories. So even if you have a low calorie deficit like 1,500, any three of my recipes should fit into your plan.
I will keep this post pinned to the top for new members. Feel free to ask any and all questions and I will try to check in periodically.
If you need more in depth help, be sure to join my Facebook group. We're 20,000+ strong now and have the most amazing and supportive members! It's called Safe Space Nutrition. No questions are off limits there so feel free to start a conversation.
Download a PDF copy of this guide below!
Comments
Tdee has me at 1,033 (77g of protein) but it's unrealistic for me so instead of being at 500 calorie deficit I did 250 (rounded the calorie intake to 1,300). It'll take longer but much more realistic
N&J Chambers
2024-04-24 16:08:31 +0000 UTCI paid for the patreon membership but on fb my when I tried to do it as an app on my phone it’s wanting me to pay again can anyone help me with this . Thank you
Lynn
2024-04-20 21:54:44 +0000 UTCI'm just some guy, not a registered anything. The tdee calculator is always going to default to subtracting 500 calories as a deficit for cutting. Any amount of deficit is still a deficit. If you feel like you are still hungry please eat something. It is better to have a diet you can maintain than one that makes you miserable and will have you yo-yo-ing on and off. A 100 cal deficit may take longer to notice results but will gradually work. The tdee calculator is also just an estimation you need to play around with the calorie count to see what works for you. It's just a helpful starting point. 1 gram of protein per pound is a simplification, it's closer to .7 grams per pound, but it's easier to remember 1 g per pound. Also a lot of this information on the internet is for optimization. You are not going to become emaciated if you have a little less protein. If you are trying to build muscle while lowering fat, then it is good to keep an eye on protein. If you are gaining weight at 1800 cal, but still hungry at 1600 cal. You can try for 1700 cal and do simple things like trying to get extra steps in throughout the day. Walking is by far the easiest way to burn calories. Or you can shoot for 1500 cal and look into volume eating for a meal or snacks. These are low cal foods like strawberries or watermelon that can be satisfying with huge low cal portions. And remember that protein and fiber are your keys to feeling full and satiated. I eat low cal snacks like this throughout the day because it keeps away the occasional craving for a calorie dense candy bar.
Joshua C.
2024-04-17 09:51:14 +0000 UTCGo the menu, settings, account, memberships, cancel
Pamela Cruz
2024-04-14 16:06:03 +0000 UTCFollowing the tdee calculator, it shows my calorie deficit should be 1057, which I know is way too low! It also has me at just 78 grams of protein. I always understood we should be at about 1g of protein per pound of goal body weight if we are looking to lose fat and retain muscle. I am at a loss at what to do! I've been following the meals and staying at what I thought was maintenance, 1750-1800 calories, but actually seeing some increase on the scale. The tdee has my maintenance at 1547, which again seems low. I am 5'5" 155 lbs. and 57 years old.
Dolli Neikirk
2024-04-12 20:48:32 +0000 UTCI am interested in an Index of recipes too.
LucyH
2024-04-07 16:06:05 +0000 UTCHi I just need to cancel. I haven’t been using. How do I do that?
Michelle
2024-04-02 00:47:26 +0000 UTCThat seems extremely low but I would pick some of the lower calorie recipes and then just adjust your serving size. If you weigh it out and divide by 6 to get your serving size, you could just adjust your portion to a smaller amount,
Brittany Knepp
2024-03-28 17:27:55 +0000 UTCGo to Settings, Memberships, View Details next to "Zach Coen", and there should be two buttons: One says Customize Pledge and the other says Cancel membership. Cancel from there.
Amanda Duchow
2024-02-09 22:08:58 +0000 UTCMy calorie deficit has me at 1,272 calories. Any suggestions on which recipes would be best?
Kortney Almonte
2024-02-07 18:49:31 +0000 UTCI have sent emails to cancel this and somehow you charged my account without my payment method
Andrea Collier
2024-02-06 02:39:54 +0000 UTCIn my macros group they suggest to not have your macros adjust due to exercise (hope that helps)
Sue-Anne Evans
2024-02-05 02:23:13 +0000 UTCHi, is there a list of recopies or is it a case of scrolling through them all? Many thanks
Joanne Al-Rubaie
2024-01-22 04:28:58 +0000 UTCHI Zach, may be a dumb question but in fitness pal they adjust my calories by how much I walk or exercise do I go by that number or just by the number with the exercise adjustment?
Edgardo
2024-01-18 16:06:12 +0000 UTCI like Lose It after moving away from MyFitnessPal. You can subscribe annually or pay once for lifetime. Watch for the $70 lifetime deal should you do the trial. Without the promotion, it's twice as much. I have nothing to gain from this recommendation. I'm not a fan of the subscription model so I'm always looking for the best deal.
Tiffany B
2024-01-10 22:36:12 +0000 UTCsearch for nutrition calculator online and you can get info for 1 cup of each to compare.
Tiffany B
2024-01-10 22:32:47 +0000 UTCI really like MM+ ... it calculated the calories for you when you enter a custom entry. You just enter the macros.
Chrystal
2024-01-10 17:38:46 +0000 UTCWill it make a big difference in macros if I sub rice for the pasta in the dishes? Me and gluten don't see eye to eye.
AJ
2024-01-08 19:29:45 +0000 UTCI use the my fitness pal app!
Desirae Feierabend
2024-01-01 00:12:44 +0000 UTCWhat’s the best app people use to track their meals/snacks, etc….?
Kelly Anne
2023-12-20 10:45:05 +0000 UTCHow should I adjust my macros if I am an exclusively breastfeeding mom? Where should the extra calories go? Fats? Carbs? Thanks in advance ◡̈
Alexis Sullivan
2023-12-17 20:34:41 +0000 UTCCan't get anything to download so can't even see recipe .
Jennifer Antle
2023-11-02 00:59:01 +0000 UTCCan't open in app says have to join and I did.
Jennifer Antle
2023-11-02 00:32:30 +0000 UTCwhere is this chicken taco chili?
Sara Trent
2023-10-16 20:01:37 +0000 UTCjoined yesterday! I just finished meal prepping for the week. I made Chicken Taco Chili and buffalo crack pasta! Taste tested them both when dividing and all I can say is yummmmmmmmmmmm
Lauren
2023-10-09 02:49:19 +0000 UTCJust joined and I can’t open it…???
Linda Steele
2023-10-08 12:49:05 +0000 UTCHello Zach! I’m so excited to dig into your recipes! I just signed up today!! 🤗
Sandra Soto
2023-10-01 00:02:16 +0000 UTCI can not open this PDF😞
Heidi Faulkner
2023-08-23 05:57:46 +0000 UTCIt really depends on what your goals are. If you are trying to lose fat, go with cutting.
Zach Coen
2023-07-26 17:15:22 +0000 UTCYou would aim for the cutting numbers if your goal is weight/fat loss.
Heidi Stratton
2023-07-24 15:47:15 +0000 UTCHi Zach I’ve been following your page for a little bit. I used the website listed above to find out my maintenance calories and macros. When I scrolled further down the page, I see where you can adjust calories and macros for maintenance, cutting, and bulking. Which of these numbers should I be following for weight/fat loss? Any advice would help. Thanks Carrie
carriemilkowski
2023-07-20 19:31:14 +0000 UTCNot for more than one item at a time, unless you look at the pre-made meal plans Zach uses to give an idea of a full week. He lists each ingredient needed (down to the oz or lb etc) on each recipe pdf <3
Victoria Worley
2023-07-17 14:46:47 +0000 UTCI don’t think there is a master list, but each meal post has it listed in PDF form, under the video.
Josh Dailey
2023-07-12 18:51:46 +0000 UTCHello, I’m new here. Anybody knows if here have a list of groceries? Usually some apps have a list of groceries when you choose a meal plan. Thanks everyone
Nivea Roland
2023-07-07 13:38:20 +0000 UTCZach… a friend of mine lost a lot of weight following your plans. She told me about you and I had to check you out. For years I’ve struggled… I have lupus and two artificial hips as a result. I’m almost constantly on steroids, so my weight gain has been insane. I just joined Patreon a few moments ago and I am already impressed. I can not believe this content is only $5 a month! I’m so happy to have found a way to eat better, and also found meals that look like they won’t wipe me out just making them. Thank you. You’re changing lives and I am so glad I can help support you and your family!
Kristina Kircher
2023-06-03 15:10:03 +0000 UTCGo to patreon.com I favorited the site on my phone
Joni Gauthier
2023-04-24 17:29:27 +0000 UTCWhat app do i download (
Kellee Decker Bridges
2023-04-24 15:53:43 +0000 UTCNo
Cindy Oliver
2023-04-20 10:56:11 +0000 UTCI can’t get my membership to connect with the app
Cindy Oliver
2023-04-20 10:55:47 +0000 UTCHello, just joined. Trying to figure out how to best navigate
Carolynn
2023-04-17 04:50:17 +0000 UTCHow do we get the app- just joined
Patti Kick
2023-04-16 21:47:32 +0000 UTCNew here, was anyone successful in using the app on the phone?
Marlyn Asregadoo
2023-04-10 14:45:20 +0000 UTCHi Patty! Welcome :)
Zach Coen
2023-04-08 23:18:30 +0000 UTCHi new here !! Excited
Patty Roark
2023-04-08 00:59:37 +0000 UTCI finally figured it out! I am beyond excited. Thanks!
Ashlee Burt
2023-04-03 19:42:46 +0000 UTCHi Ashlee, welcome! The app is available for download in the app or google play store. If you search for Patreon it should be a black box with a white P in the middle.
Zach Coen
2023-04-03 19:41:49 +0000 UTCHi!! I'm brand new here but made a few recipes I found on YouTube and LOVED them! So did my picky girls. How do I get the app? Thanks! Can't wait to try everything out and start my weight loss journey!
Ashlee Burt
2023-04-03 13:32:15 +0000 UTCI couldn't find the fairlife protien shakes in stores where I am either, but I found them on Amazon and ordered a case. So there is another option too
Sarah
2023-03-07 14:15:02 +0000 UTCJust wanted to say thank you for your advice and for your great content. I recently started using your meal preps and they have been a fantastic help. I am new to this, but have been counting calories, protein, and using your meals, and have starting losing weight again after hitting a wall.
Ryan Soner
2023-03-01 14:52:40 +0000 UTCPremier Protein shakes are almost identical in macros and calories. Do you have those there?
Zach Coen
2023-02-27 17:32:30 +0000 UTCI can't find fairlife protein shake In UK. What would be the best alternative
Geeta Rao
2023-02-26 21:21:11 +0000 UTCFor me, I can confirm I could not see or download the PDF on my Android phone, but I could on my laptop in Chrome.
Heather Corwin
2023-02-21 07:43:55 +0000 UTCStrange thing...yes when I couldn't see the attachment on this one I could see the others...however today when I went to verify that, I could see the attachment here??? Seems to come and go
ChelleRae
2023-02-10 17:35:05 +0000 UTCThat's odd. Can you confirm whether or not you can see the PDFs on the other posts on your Android? If not, this may be something I need to pass up to Patreon support.
Zach Coen
2023-02-09 15:02:39 +0000 UTCI couldn't find it either on my android. I do see it on my fire tablet and computer though.
ChelleRae
2023-02-09 02:00:46 +0000 UTCIt's under the description of the post
Zach Coen
2023-02-06 17:33:58 +0000 UTCI don't see the PDF
Kirin Kemio
2023-02-06 05:50:09 +0000 UTCSame here. It's not ther
Kirin Kemio
2023-02-06 05:48:50 +0000 UTCNot sure but it's there for me
Zach Coen
2023-01-12 22:40:21 +0000 UTCThe last line of this post says download the PDF of this guide below, am I overlooking it? I'm on the android Patreon app.
Toni
2023-01-07 17:40:39 +0000 UTCThank you so much!!!
Emilia Perez
2023-01-06 17:42:50 +0000 UTCSubtract up to 500 calories from your maintenance to get your deficit. I personally subtract 300. The less you subtract, the longer it may take. However, it may be more sustainable and better in the long run! :)
Erin Elizabeth
2023-01-06 17:41:09 +0000 UTCThank you so much for all of your delicious recipes and plans. I completed my TDEE and I was wondering how much of a deficit in my maintenance calories I should be eating at.
Emilia Perez
2023-01-05 12:52:34 +0000 UTCLove your content on TikTok and happy to support your work. Looking forward to implementing these recipes and habits 🤘🤘🤘
Sam Whitman
2023-01-02 21:35:52 +0000 UTCThank you!
Jaclyn
2022-12-28 18:02:56 +0000 UTCThank you!!! I will go ahead and start tracking and try it out 🙂👍🙂
Jaclyn
2022-12-15 19:45:13 +0000 UTCIt seems high but it is probably a good starting point. Unless you are working out a lot pick sedentary activity level because of your desk job. Try tracking a couple days as accurately as possible, you may be surprised how many calories you're actually getting. This can also show you some places that you can make the most impactful changes. Maybe a particular meal, snack, habit can be changed as your first step?
Tonia Holmes
2022-12-15 16:36:11 +0000 UTCSounds like my meals would easily fit into that. They are all under 500 calories and anywhere between 25-40g of protein usually. So you could just pick whichever 3 meals you want and still have some calories left for snacks.
Zach Coen
2022-12-14 16:48:02 +0000 UTCI joined a weight loss program just recently, my doctor says I need to be between 100-110 grams of protein, 55 grams of fat per day and about 1800 calories eating 3 meals and 2 planned snacks. How can I make some of these meals fit in what my doctor told me?
Kaitlin Murphy
2022-12-11 06:31:31 +0000 UTCThat sounds pretty accurate. Remember, losing weight is not about how little you can eat. It's about how much you can eat, while still making progress. Higher calories means more sustainable.
Zach Coen
2022-12-07 04:23:10 +0000 UTCTdee says maintenence for me is 2747! This sounds so high! I'm 5'5" 360 lbs female who works a desk job. To lose, I should still eat around 2247 calorie, still sounds high to me. Am I wrong??
Jaclyn
2022-12-06 23:27:33 +0000 UTCId take that too lol.
Amanda Behm
2022-12-05 19:04:52 +0000 UTCi'd settle for just a large pdf flip through cookbook instead of mindless scrolling and downloading individual ones then going nah and back to scrolling and redownloading
David Wright
2022-12-05 17:50:52 +0000 UTCJust tried one of the meal preps! Easy and good! I wish you had a meal prep cookbook!
Amanda Behm
2022-12-03 03:33:39 +0000 UTCJust joined! My fiancé and I started your meal preps and working out about 3 weeks ago and we’re both 10 lbs down!
Kaitlyn Violet
2022-12-02 20:43:45 +0000 UTCHi! Im new here, how is the serving size measure/determined? How do I know to portion the food?
Valerie Valentine
2022-12-02 19:39:57 +0000 UTCThe PDF? It's under the description
Zach Coen
2022-12-02 18:08:17 +0000 UTCThank you... I do not see the attachment for download though...did I miss it?
ChelleRae
2022-11-27 16:39:48 +0000 UTCThe low fat string cheese is almost identical in calories and protein to eggs.
Zach Coen
2022-08-13 19:05:44 +0000 UTCSo I'm starting to take the bento box meals but I need a good replacement for eggs. It's not that I don't like them, I just can't eat them. Any suggestions?
Jordan Sexton
2022-08-12 03:24:43 +0000 UTCKFC
Stephanie Merritt
2022-07-31 22:29:46 +0000 UTCInstead of weighing the total cooked food and dividing it by 6, I find it a little simpler to utilize measuring cups, for example use a 1/2 cup and divide the potatoes evenly until they are gone, then broccoli, etc. If you like after everything is portioned out you can check to see how much each container weighs, but it should be pretty close.
Joshua C.
2022-05-13 09:11:04 +0000 UTCI like Optimum Nutrition's Chocolate Flavor, because there is no sweetener and it blends really well. It took me a while to get use to the non-sugar sweeteners like sucralose. What I did was buy a couple of the smaller containers, some brands even have a sampler size, before buying the big value size 5lb jugs that last for months.
Joshua C.
2022-05-13 09:05:33 +0000 UTCAs far as weighed portion amount, no they do not. But each recipe will tell you how many servings the recipe makes. Each person will cook food differently, and being as hes all over the world, each area produces different outcomes as well. So Zach states just take the final product and scoop/serve into the number of portions it is supposed to be. Or take your final product and weigh it, then divide by the number of servings to get your number.
Derek Wolfer
2022-05-09 16:58:33 +0000 UTCDo any of your recipes have portion amounts?
Audrey
2022-05-04 20:38:20 +0000 UTCNo need to respond to my question.... I figured it out. But, Thanks for all you do Zach!! LOVE the recipes and content!
Karla Frisby
2022-05-03 15:16:27 +0000 UTCI did the tdee calculator and got my caloric goal, but how do I figure out what my daily protein intake should be?
Karla Frisby
2022-05-03 15:12:32 +0000 UTCEating anything under that 1800 consistently will lead to fat loss. I advocate for small deficits for slow steady fat loss. So 1600-1700 calories will be fine if it makes it more sustainable.
Zach Coen
2022-05-02 19:45:01 +0000 UTCIf you click my name it should redirect you to my page and the search bar should pop up
Zach Coen
2022-05-02 19:44:08 +0000 UTCHonestly, just whatever brand you enjoy drinking. I am partnered with Legion and using my code ZACH will get you 20% off your first order. I also used to drink Optimum Nutrition a lot before I found Legion.
Zach Coen
2022-05-02 19:43:44 +0000 UTCHi! The tdee calculator has me at 1800 for maintenance and 1309 for fat loss; i feel like that is so low and i will always be hungry. Thats a sedentary lifestyle (i have an office job). Can i eat 1500 and still lose weight?
Angela Armano
2022-05-02 18:58:04 +0000 UTCI'm having trouble finding the search bar on my desktop and app on my phone. The only one I see is the 'find a creator' search bar. Can you help guide me to where it is located? Sorry I've never been on Patreon before! Thank you :)
Kasey Sullivan
2022-05-02 18:31:58 +0000 UTCIs there a particular brand of protein shakes you would recommend?
Siegfried
2022-05-02 16:32:57 +0000 UTCI've lost 7.7lbs already 💗💗
Tiffany Wen
2022-05-02 16:18:43 +0000 UTCAfter every program I have tried and felt like I have failed, I am so happy I found your TikTok otherwise I wouldn’t have come across your Patreon and I would still be struggling
Autumn Hoagland
2022-05-02 14:39:05 +0000 UTCTry to incorporate some fresh fruit and sides of veggies with your meals. Also be sure you’re drinking plenty of water.
Zach Coen
2022-05-02 14:01:31 +0000 UTCThe carbs are more personal preference and activity level. If you want to track them you can, but its not necessary for fat loss.
Zach Coen
2022-05-02 14:00:43 +0000 UTCWhy have I stopped having bowel movements since starting?!?! 😱
Cody
2022-05-02 12:13:30 +0000 UTCI went to the TDEE Calculator should I be looking at the moderate carb, lower carb, or higher carb columns in the macronutrients. the protein is significantly more in the lower carb column. My guess is the moderate carb selection but thought I would ask. Thank you for your time
leah woodhall
2022-05-02 04:19:52 +0000 UTC7-9 hours when possible. Water needs depend on the individual and their activity level.
Zach Coen
2022-05-02 02:38:23 +0000 UTCHow much water and sleep do you recommend?
Richard
2022-05-02 02:25:30 +0000 UTCLove this! You have really taken the difficulty out of weight loss.
Danielle
2022-05-02 02:14:56 +0000 UTCperfect, great explanation!
David La Cognata
2022-05-02 01:57:54 +0000 UTCThis makes me so happy ☺️
Zach Coen
2022-05-02 01:55:46 +0000 UTCThis is exactly what I need. Thanks.
Jennifer Ramey
2022-05-02 01:52:35 +0000 UTCYour Patreon is single-handedly the best money I spend each month. Thank you!
Yzamar
2022-05-02 01:38:02 +0000 UTCTy
Mio
2022-05-02 01:25:32 +0000 UTCThank you for this!!!
Rachel Lidy
2022-05-02 01:15:57 +0000 UTC
