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in food can be divided
into two classes:
macronutrients
(protein,
carbohydrates, fat,
the types offood you eat. The rest of this section will explain the
basics of several nutrients and remember, consult your doctor
before starting any diet and exercise program.
amount of calories every day for
your body to function properly.
Individuals with active lifestyles
require more calories in their
diet than those with sedentary
lifestyles. If your energy intake
consistently exceeds your
energy output, you will begin to
notice a change in weight. For
every 3500 calories consumed
beyond the energy needs of
building blocks called amino
acids, performs a number of
functions in our body. Protein
helps build and maintain
healthy muscles when
combined with diet and
exercise, support red blood cell
production, boost your immune
system, and keep your hair,
fingernails, and skin healthy.
Protein is an extremely
important macronutrient and
Another fat found in our diets that needs to be controlled is
hydrogenated fat/trans fats. To counter its effects, enjoy a diet
full of essential fatty acids (EFAs). Natural sources of EFAs
include cold-water fish, olive oil, nuts, seeds, and other
supplemental sources such as flaxseed, canola, or fish oil.
carbohydrate that passes through
our system without absorption.
Our bodies lack the enzymes to
break down the various types of
fiber into a form that can be
absorbed into the blood. Two
main classes of fiber in our diet
are soluble and insoluble types.
Soluble fiber is found in fruits,
legumes, oats, and rye among
Fat Loss
Muscle Building
I've been working with several people who have had great success incorporating
what I call the three-C approach.
What is the three-C approach?
Calorie and Carbohydrate Cycling
This basically means that you eat a higher level of carbohydrates and calories on
some days and lower levels of carbs and calories on other days.
For the average trainer, eat starchier, higher calorie meals on weight training
days (preferably around workout times) and eat more fibrous/vegetable based
lower calorie meals on non-weight training days.
Ex:
M - Lifting High carb/calorie day
T - Cardio Low day
W - Lifting Medium day
Th - Lifting High day
F - Cardio Low day
S - Cardio Low day
Su - off day
Why should I cycle my days?
Zig-zagging your calories keeps your metabolism elevated while making sure you
have plenty of carbs to weight train intensely and recover from your sessions.
This also makes sure the body doesn't drop into "starvation mode" which
happens when your calories are too low for too long a time. This can cause a
drastic drop in your metabolism and virtually stop fat burning in its tracks.
To determine how many calories you need in a day, you first need to determine your Basil
Metabolic Rate (BMR). BMR is simply how many calories you burn in a day not including
activity.
Here's a simple formula developed by Dr. Fred Hatfield of the International Sports Sciences
Association that you can use to estimate your BMR based on your bodyweight in kilograms.
(One kilogram is 2.2 lbs.)
Men's BMR = 1 X body weight (kg) X 24
Women's BMR = .9 X body weight (kg) X 24
Example:
You are male
You weigh 172 lbs. (78 kilos)
Your BMR = 1 X 78 X 24 = 1872 calories
The formula above is based on total body weight, not lean body mass, therefore it will be
fairly accurate provided your body fat levels are not above the average ranges (14-19% for
men, 20-25% for women). If your body fat is substantially higher than average, then basing
caloric needs on total bodyweight alone will overestimate calorie expenditure.
If you know your lean body mass, then you can get an even more accurate estimation of your
BMR. This formula from Katch & McArdle takes into account lean mass and therefore is more
accurate. The difference in calorie expenditure between men and women is due to the fact
that men generally have a higher lean body mass and a larger total body surface area. Since
this formula accounts for lean body mass, it applies equally to men and women.
BMR (men and women) = 370 + (21.6 X lean mass in kg)
Example:
You are male
You weigh 172 lbs (78 kilos)
Your body fat percentage is 14% (24.1 lbs fat, 147.9 lbs lean)
Your lean mass is 147.9 lbs (67.2 kilos)
Your BMR = 370 + (21.6 X 67.2) = 1821 calories
Now that you know your BMR, you can calculate Total Daily Energy Expenditure (TDEE) by
multiplying your BMR by the following activity factor.
Activity factor
Sedentary = BMR X 1.2
Lightly active = BMR X 1.375
Moderately active = BMR X 1.55
Very active = BMR X 1. 725
Extremely active = BMR X 1.9
Continuing with the previous example:
You are a 172 lb. male with 14% body fat and a BMR of 1821
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1821 = 2822 calories
Once you've determined your TDEE, the second step is to determine if weight gain,
maintenance, or loss is your goal. It is recommended to gain muscular weight to add 500
calories per day over your TDEE for a 1lb. gain per week. For weight loss, subtract 500
calories from this number either by decreasing calorie intake or by increasing energy
expenditure through exercise.
Keep in mind that this is merely an estimate: All calorie expenditure formulas are estimations.
Due to genetic factors, there may be a 20% variance of BMR either way. Age is another
factor that you may want to take into consideration. According to Dr. William Evans, PhD.,
one of the world's leading authorities on exercise and aging, we may need as much as 100
calories less per day per decade to maintain our body weight. Also consider that certain
athletes train so frequently and so intensely that their TDEE can be off the normal activity
scale limit of 1.9. Daily energy expenditure can be much higher for competitive athletes or
extremely active individuals. Some triathletes and marathon runners have been reported to
require as many as 5000-6000 calories per day or more just to maintain their weight!
Macronutrient Ratios
Most nutritionists recommend a daily split of 10% protein, 60% carbohydrate and 30% fat, but
in the real world these numbers only work for elite endurance athletes. Anyone else who
follows such a ratio will be on a sure path top pudgeville.
For maximum muscle gains, I recommend a ratio of 40% protein, 40% carbohydrate, and
20% fat, all + or - 5%.
For maximum fat loss, I recommend approximately 50% protein, 30% carbs and 20% fat, all +
or - 5%.
If an individual requires 3,000 calories for their TDEE, a muscle gain formula would be:
protein: .40 x 3,000 / 4 = 300g
carbs: .40 x 3,000 / 4 = 300g
fat: .20 x 3,000 / 9 = 67g
For fat loss, subtract 500 calories from the TDEE:
protein: .50 x 2,500 / 4 = 357g
carbs: .30 x 2,500 / 4 = 188g
fat: .20 x 2,500 / 9 = 56g
