Tag Archives: calories
Think we need a nutrition post, haven’t had one in a while.
This is one where the PT’s/Coaches can get involved and display how they work with their clients.
Despite what some Guru’s claim, they do matter.
Those crafty little things that people seem to struggle to have any form of candour with when tracking them.
At a base level, for those without any for of genetic or medical conditions, calories influence you the following ways:
Energy balance 101 –
– Positive Energy Balance = Calorie Surplus = Weight Gain
– Negative Energy Balance = Calorie Deficit = Weight Loss
– Energy Balance = Caloric Maintenance = Weight maintenance
Your own personal caloric needs will differ depending on these and other factors:
– Activity (TDEE)
– Lean Mass
– Current Weight
There are other factors as well such as TEF & NEAT/NEPA, however these will do for the purpose of this post.
We can also look at macros as well however that will be best suited to another day.
The big question now is this.
How do you establish the calories you need each day?
This is in regards to weight maintenance, once you know how many you need to consume to sustain your current physique you can manipulate then accordingly for your desired goal.
You have the following methods to choose form:
The Katch-McArdle Equation
The Cunningham Formula
The Mifflin-St Jeor Equation
The Revised Harris-Benedict Equation
The Owen Equation
The WHO/FAO/UNU Equation
The Aragon RMR Equation
The Eric Helms M&S Pyramid Equation
To name a few.
Those will all give you an estimate of your BRM (Basal Metabolic Rate) from here you’d then take the number provide by them and use an ‘Activity Multiplier’ to get again an estimate of your total calories for daily needs.
It’s worth noting that as with anything these are estimates.
There will always be some degree of movement, you’ll even find with the different equations above there can be up to a 300 calorie difference between them.
An older equation I’ve used was pilfered from a book called PowerLifting and is as follows:
(This give you calories for your daily needs based on your goal)
Losing Weight = BW in Lbs X 11-13
Gaining Weight = BW in Lbs X 17-19
I’ve found these to be pretty similar numbers wise to all of the others that involve activity multipliers and so on.
However if I do use this with a client I will not necessarily put them straight at those calorie targets.
What typically happens is the target is compared to their current (this is established by having them track all their foods by the number for 2-3 weeks to gain a solid understanding of how much they’re eating).
Once this is done calories will be dropped or increased periodically by 50 per week until their is movement on the scales, then we stop adding and stay there until the scale stalls again, at which time 50 is added/dropped each week until steady movement once again begins.
This is repeated until people fall in the target ranges estimated form above, typically.
It has always seemed that people want an all or nothing approach with nutrition.
They want nutrition plans that they evidently won’t stick to (plus not many are actually qualified to write them anyway).
Or they want that drastic calorie drop because they think it will get them faster results, which is does for about 4 weeks and then they crash and burn in a glorious blaze.
You have to remember you can also factor in training, recovery and various other things as well.
If you start to hard and fast you soon find you run out of places to go, I speak from experience on this one.
How do you establish your calories?
What recommendations do you give your clients?
Perhaps you have questions on the above, if so feel free to pop them down below.
Let’s get discussing that ever so complicated (which is needn’t be) topic of nutrition.
Are you aware that some things in this world are deceivingly dense?
Sometimes is what we can’t see or forget to look for that can cause us to hit plateaus or go the wrong way.
We all enjoy a flavor filled beverage, but is the treat worth the excessive amount of calories, that is the really question.
Hell, Are you even aware of how many calories each one of your favorites potentially holds?
Let’s take a look (on average) at each of the most common ones and what calories you will find in them.
12 ounce glass of Orange Juice with breakfast: 170 calories
16 ounce Café Latte with milk for mid-morning snack: 260 calories
16 ounce sweetened Iced Tea with lunch: 120 calories
12 ounce Fruit Smoothie for afternoon snack: 350 calories
8 ounce glass of Red Wine with dinner: 170 calories
Total hidden calories: 1,070 calories!
Is it any wonder people struggle to shift excess weight? Without knowing it a great many people are getting in too many calories from things they forgot to take in to account.
This is only a short post today to help you remember to think about your food/drink choices. By all means have what ever you desire, there is no need to restrict yourself, just keep in mind your overall energy balance and needs (track with MY Fitness Pal or a similar app) otherwise you will end up going down a slippery slope indeed.
Walkouts, Partial Reps, Banded Moments, Movements with Chains, Lockout Reps, Board Pressing, the list of specialist exercises is numerous but do you really need them?
Building is the aim, but with all the set and rep ranges out there which one should you use?
There was the famous 6×6 & 8×8 that was used by Vince Gironda
Or the hugely successful 7-5-3 Wave Loading System found under the tutelage of Charles Poliquin
You even heard stories of how well people did on Dorian Yates’ ‘Blood & Guts One Set to Faliure’
Some even did phenomenally well on the very simple 4×8-12
But the truth is that all of the systems work, lets be honest and accept that if they didn’t work they wouldn’t be spoken about.
The hardest part isn’t finding a set/rep scheme that works, it’s finding one YOU can stick with for the long haul, in our society of quick fixes and instant gratification we want to add 30lbs of lean muscles, drop 50lbs of body fat and look akin to a Greek God all by last week.
Sadly life doesn’t work that way. If you want to build some decent lean muscle you will need to be prepared to put in the hard work, eat adequately and have everything pretty much on point. This doesn’t mean you shouldn’t have a life but you must understand that the more effort you put in and the more sacrifice you’re willing to make the faster and less time you will need you will achieve your results (which could still be in the years in most cases).
Now the obvious points are out of the way it’s time to give you some options to help you on your way to a better you.
The rotation of set/rep schemes will be set using a 3 days on 1 day off rotation until you have done the particular set/rep scheme 4/5 times (this will last mean each set/rep system will last around 3 weeks or so) with a total of 4 different rep/set options to go though. The main exercises will stay the same for all 4 mini blocks, as for assistance work you can add in some DT (Density Training) that should take no more than 10min and the chosen assistance movements can change every 3/4 workouts if you feel the need, but remember a change is only needed if you have become stagnant on that particular exercise.
Parameters for the mains lifts:
First 5 Workouts (weeks 1-3):
Loading % of 1RM: 70%,75%,80%,60%
Tempo: 6-1-1-1 and 2-1-1-1 for the 20 rep set
Rest: 90 Seconds
Second 5 Workouts (weeks 4-6)
Loading % of 1RM: 75-80%
Rest: 30 Seconds
Third 5 Workouts (weeks 7-9)
Loading % of 1RM: 80-85%
Rest: 90-120 Seconds
Forth 5 Workouts (weeks 10-12)
Loading % of 1RM: 82,85,87,90,92%
Rest: 120 Seconds or as needed
The main lifts will be comprised of the following:
– Squat (Front or Back)
– Bench Press (Incline of Flat)
– Deadlift (Overhand only)
– Bent Over Row (Supinated Grip)
– Press (Military or Behind Neck)
– Pull Up (Weighted or Body Weight)
Now it’s time for the interesting part, the workouts themselves.
Based on 3 working days you will only be required to do 2 movements per workout, plus 1-2 assistance movements if you feel the need.
A1 – Squat
B1 – Pull Up
C1 – Dumbbell Curl (5-10min on timer, do as many reps as possible in the time limit)
A1 – Bench Press
B1 – Bent Over Row
C1 – Skull Crusher (5-10min on timer, do as many reps as possible in the time limit)
A1 – Deadlift
B1 – Press
C1 – Lateral Raise – Do one set of C1 followed by C2, minimal rest between transitions.
C2 – Face Pull or Reverse Fly (5-10min on timer, do as many reps as possible in the time limit)
Day 4: Off
The above is a very simple progression that will help you build some quality lean muscle tissue while keeping things fresh and interesting. as I mentioned above you can change your assistance exercises as you see fit but try to keep the main movements the same as this will help with the accumulation f overload stimulus.
One benefit of these workouts is that they won’t take long to complete, perhaps 40min tops meaning that you will have lots more free time to spend with friends and family, eat lots of good foods and because the workouts are so short you will look forward to your next one, unlike some other extreme training programs that kill your motivation to train.
You will also need to make sure you’re eating enough, if you want my opinion on how to make a educated guess then do the following:
LBM (Lean Body Mass) x 17-19 = Daily Calories
LBM x 1-1.2 = Protein in Grams for the day x4 = calories from protein.
Protein x 1.5-3 = Carbs for the day (1 if you’re a desk jockey. Use 2 if you’re somewhat active at work and 3 if you’re job is very physical) x4 = Calories from carbohydrates.
Daily Calories – (Protein Calories + Carb Calories) = Calories of Fat per day, divide this number by 9 to get your daily grams of fat.
Now go and make some progress.