I have spoken about the business side of things for the last few posts on here, considering this trend
I thought today I would talk about nutrition, or rather some quick tips you can use to help you when you get some new clients on your books (Obviously as a result of all the business posts).
Macro nutrients and counting calories have come back around in recent times and everyone likes to jump on the band wagon, my personal view to nutrition is as follows:
Losing Fat = Eat more fibre & protein and less processed foods.
Gaining Muscle = As above but eating 6meals + per day.
This is easily tracked by looking in to the mirror and establishing what’s mission.
Looking flat? Introduce some more simple carbs with protein.
Looking soft? Take simple carbs down a notch and add in more complex carbs and protein.
Pretty easy really.
Okay, now I have shown you how I do it I shall actually give you some useful info smile emoticon.
Over the internet, books and seminars you will find that you can use several methods to establish a persons total required amount of calories and can be done off of lean body mass by the use of the Harris-Benedict formula (pretty much the best one for using lean mass). In using this you can get some pretty accurate numbers for fats or muscle building, but the downside is it takes an age, lots of numbers and a scientific calculator to get right.
A great way of working out calories for either fat loss or muscle gains is as follows:
Fat Loss = Total weight in LBS x11-13 (to give range of calories)
Muscle Gain = Total weight in LBS x17-19 (to again give a range)
I have used all the different formulas around and I don’t know quite what it is about these simple equations by they are never far out from the more complex ones.
When it comes to Macros there are a couple of breakdowns you can use that are as follows:
Order of % of Carbs/Protein/Fat*
40,30,30 – Optimal For Steady Muscle Gain
45,35,20 – Agressive Bulk
30,40,30 – Optimal For Steady Fat Loss
20,40,40 – Almost Ketogenic Diet (kept could be as low as 10% carbs)
35,35,30 – Maintenance
Your Fibre % would be roughly 10-20% of total carbs (I usually go for 20% for most people as they never get that much).
You simply take a persons estimated total calories and use one of the macro ratios to get their required numbers, here is an example.
Fat Loss First:
225 x11-13 = 2475 – 2925 range (Now assuming they are new to exercise and reconditioned I would go for the lower calories and ignore the nigher range for now. This will help increase their overall deficit and aid in fat loss.)
2475 x0.2 = 495 calories from carbs
2475 x0.4 = 990 calories from protein
2475 x0.4 = 990 calories from fat
495/4 = 124g carbs per day (rounded up form 123.75)
990/4 = 248g protein per day (rounded up from 247.5)
990/9 = 110g fat per day
(you can round up or down, it’s your choice)
Fibre = 25g per day (That’s a lot of fibre)
So lets recap:
2475 Total Cals
Pretty reasonable for a Ketogenic bias diet.
Now these are just simple guidelines that I personally have found that work for 90% of clients, there are odd times more detail is require but for the majority these numbers seem to work.
Don’t ask me for the science on this because there isn’t any (well there is but I can’t de dealing with looking for it). This is largely from my EXPERIENCE, hopefully it will help you find a place to start.
Use the suggestions on yourself for your goals and see if the numbers match up, I would be willing to bet that they’re not far off.