Time is the only thing we have, but more often than not it is filled with tedious tasks such as work, family gatherings and sitting in traffic while the light is green because the learner in front of you has stalled.
Not having enough time also effects trying to eat the ‘right’ foods, nay, eat enough food to avoid crashing and heading straight for the coffee and pro plus can also be a challenge for some. Nutrition is clearly just too large a subject to ever be understood for such a busy person.
All of these can get in the way of achieving a rock solid physique, or can they?
In our world of limited time a simple guide is called for to help those who only have perhaps 2 days per week to train…This is that guide.
I will give you some tips and tricks to help you achieve not only a good physique but also strength and fitness too.
In this 4 part mini series I shall cover the following:
– Programming – Based on 2 Days Per Week
– Recovery Nutriton
– Progress Tracking
Now you know what to expect, lets get your nutrition requirements sorted.
To get your total calories I would suggest multiplying your weight in lbs by 11 & 13 for fat loss and 17-19 for muscle gain.
*For the purpose of this example I have used 17-19, but I would advise you to use 11-13 when working out your needs.
Now we need to get your basic macro nutrients sorted.
The easiest way to find out how much fat you will need in your diet is to take your weight in lbs (Optimally your lean weight – if you know it.) and multiply that number by 0.3-0.6 to give you the amount in grams you will need per day. Multiply by 9 to find out how many calories this is.
I would say to start on the lower number (0.3). The you can workout your required protein by taking your weight (Again ideally lean.) by 0.8-1.2 depending on your activity level. This will give you your grams of protein needed, them multiply this by 4 to get the calories.
Add those two numbers together and then subtract that number from your total required calories for your specific goal. This will give you what calories you need in terms of carbs, then divide that number by 4 for the grams required.
With the amount of carbs your require in grams multiply that by 10 & 15% to get your fibre intake – this is included in your crabs, not added on top.
Weight – 175lbs x 19 = 3325 calories
Fat – 175 x 0.3 = 52.5g = 472.5 calories
Protein – 175 x 1.2 = 210g = 840 calories
Carbs – 3325 – 472.5 – 840 = 2012.5/4 = 503g
Fibre – 503 x 0.15 & 0.10 = 75g & 50g
So you will have the following:
Protein – 210g
Carbohydrates – 500g
Fat – 52.5g
Fibre – 50-75g
I would also suggest having 1 litre of water per 25kg of total bodyweight. Add in 1 exert litre for each hour of exercise on your chosen workout days too.
If you happen to like a cheeky drink after work to help wind down then you can use this to help you factor the calories from your chosen beverage.
There is 7 calories per 1 gram of alcohol (Just for your information.) but this isn’t really too relevant for the following. Count your alcohol towards your overall carb content (People we often speak to have carbs left over), simply because it’s easier to accept for this way.
To count your alcohol towards your carbs all you need do is take the number of calories in your chosen beverage and divide it by 4. (If you want to count it towards fat divide the calories in the alcohol by 9.)
If this doesn’t make sense so far please bear with us and keep reading.
Here is an example:
An average pint can have 300 calories per pint.
Divide this by 4 = 75. This can be counted as 75g of carbs.
There you have it. You have successfully accounted for alcohol, but be aware you should not actively try and get smashed just because you can count it in to your macros. There is nothing wrong with a little alcohol, just don’t over do it.
Now you have the guidelines to follow I would suggest downloading an app to help your track how well you’re doing form day to day. You can use a book if that suits you, but apps are easier.
*Try to have 80% of your calories coming from whole foods and 20% from what ever indulgences you desire.
There you have it, the first part of the guide all you busy people need to achieve results like never before.