Tag Archives: energy balance
It’s fair to same some avid gym goers are in a bit of a panic.
A few questions regarding how much people should be eating int his time has been popping up.
In all honesty most would do well to take the calories down a notch, simply due to the fact they eat too many as it is, yet in some cases the extra calories may be beneficial because of extra recovery.
What to do, right?
First it would be to try and consume as many of your calories from nutrient dense food sources (meat/veg), then you can worry about the rest.
Without all the fancy calories equations using activity multipliers this will serve you well.
Take your total bodyweight in lbs:
Multiply it by 13, those will be your corona calories (for most people).
Me bing a slight 74kg (163lbs), it gives me this:
163 x 13 = 2119 calories per day.
This would be based on reduced activity (a lot of walking and grappling for me).
Believe it or not that is about right to sustain my current weight with minimal activity that would allow maximal LBM preservation.
A normal day will see me right with 2800-3200 to sustain my weight, I know this because of adding them up on random days across serval months to see trends (on myself personally).
While the method I offer isn’t as complex as many, it works.
The above will serve you well in this time.
Here are the other numbers I use when life is back to normality and training/activity is back up.
To lose mass: BW x11-13
(starting at 13, dropping slowly to 11)
To gain mass: BW x17-19
(starting at 17, building slowly to 19)
^^ You start at the lower number and see if your mass/LBM is going the way you want it to, then stay with those callers until progress stops and adjust up or down accordingly.
One main issue people come across is the go to the extreme end far too soon and then have nowhere left to go, a common mistake that people repeatedly make time and again.
Don’t be one of them.
As for macros, if that’s your things, here is my suggestion:
Protein – 1g per pound of total BW
Fat – 35% total daily calories
Carbs – whatever calories are left after Pro/Fat tallied up
What is there to write about training anymore?
The internet is filled with so much content, it’s almost impossible to read it all.
Keeping this in mind it’s probably best to keep things simple and hopefully point you in the right direction and to do that we need to circle back around to the basics and the simple sciences of training.
What should you look to circle back to first?
– Energy Systems
These are essential for understanding how the body works and what fuel is used for what training styles (aerobic – fat, anaerobic – glucose etc), here is a nice resource for that:
Next it has to be muscle anatomy.
– Muscle Structure
Once you know how they work you can conclude what style of training is best for your goal. Here are a couple of links:
One last topic that is crucial to have a basic underrating of in training is hormones.
– Testosterone, Cortisol and everything in-between.
This is a massive topic yet it’s one people ignore all the time and it really shouldn’t be. Your hormones are influenced not only by training but also your nutrition, sleep, life style and mach more, thus it is worth knowing how they work and what they do.
Above are some starting links to help you on your way, however it’s worth remembering that the body is a complex organism and if you don’t want to do the digging yourself then you’ll do well to hire a coach/trainer who can do it all for you.
Remember the basics, without those nothing else can be understood.
Diets, there’s certainly a lot of them, especially of the weight loss variety.
The Blood of Your Enemies
And many many more
You’ll find a lot of them actually work to some degree and the reason for that is typically one that all have in common.
A calorie deficit.
The main factor in shifting weight downwards on the scales is being in a calorie deficit, or negative energy balance, you’ll find this can be achieved via a purely nutritional deficit or a combination of nutrition and training.
If you do aim to mix training (weight lifting) and nutrition to create a good deficit you’ll find that you get a better result, this is because your body will now have an inherent need to maintain muscle and strength while shifting fat, meaning you’ll achieve that ‘toned’ look that is wanted.
If you’re in a deficit you will become lighter, that’s just how the body works, even if you’re eating ‘bad foods’, while food choice is important for health reasons, a deficit is a deficit, you can technically each jelly beans and toast and shift weight, provide you’re in a deficit, however I’d advise eating more whole foods, unless you don’t care for your heath, your choice.
Nothing fancy today, just a few words on how to shift the excess and those words are, caloric deficit (or negative energy balance for the science nerds).
Are you allowed to eat a whole tub of Ben & Jerry’s?
Of course you are, it’s your choice.
Just because you can doesn’t always mean you should.
Lots of people enjoy ice cream and we all know that once you start it’s very very easy to devour a whole tub without a second thought or hesitation, but eating the whole tub isn’t the real issue, it’s what you’re going to do with al the energy you receive from eating it.
If you were to say the average tub has around 280calories per 100ml and considering each tub is 500ml that’s an average of 1400calories per tub with a 95g grams of fat and 110g of carbs.
Now carbs and fat together are never a good combination, no matter how delicious a paring they are, but they are not the enemy, after all they will be broken down in to energy to be used by the body but as we said above; using that energy is the problem.
More often than not you’re going to eat a whole tub at night, probably before bed so you won’t really be doing much in the way of activity…. Well…
It’s worth remembering that excess energy for the most part will likely be stored as fat, so maybe it’s best not to eat the whole tub. That is unless you can ‘fit’ it in to your macros we suppose.
There are plenty of alternatives such as Frozen Yoghurt and alike that are far more energy friendly and can contain as little as half the calories of an average tub of ice cream. You will just have to shop around for which ones you like.
The key thing to remember is nutrition is all about balance.
Obviously in an ideal world 80-90% of your daily calories would come from single ingredient whole foods and the remaining 10-20% would be from much simpler (and tastier) sources.
While in theory you can eat ‘anything’ provided you’re hitting your micro/macro nutrients and everything is in balance I have yet to see anyone actually look good eating the reverse of my opinion (80-90% what they want, 10-20% singles ingredient whole foods), that’s not to say it isn’t possible, just not that probable. Though that is only my opinion, I’m sure there are plenty who can prove me wrong, more power to them I say.
To sum it all up, if you want to have a whole tub of ice cream, be that Ben & Jerry’s or any other then feel free but make sure it fits your energy expenditure requirements otherwise you might start seeing some extra ‘fluff’ appearing.