Tag Archives: Nutrition
The results most people want from training :
1 – Strength (build muscle)
2 – Fitness (not die running for a bus)
3 – Skill (learning fun things)
4 – To look good naked (obvious really)
Achieving these is actually very simple, as such we shall break each down in 100 words of less.
The results most people want from training : s per week for 3-5sets or 3-5 reps per main lift (Push,Pull,Squat,Hinge)f, carry things weighing 50-100% of your bodyweight for distance/time.
Train the entire body and you’re golden.
2 – Do some sprinting 1-2 times per week, the same goes for something longer in the endurance realm, once to twice per week is good. You’ll be amazed at how doing one of each will cover almost all of your fitness needs.
3 – Take up a sport or something that requires you learning new things, perhaps a martial art or gymnastics etc.
Learning a skill will give training a focus and stave off boredom.
4 – Eating like an adult (meat, veg, basically non man made foods).
This is the hardest element because people want to eat all the crap they can find while ditto getting the body of a greek deity, it doesn’t work like this and if someone says it does, they’re lying to you.
This link will help you establish you calorie needs for this goal:
Should you go vegan?
Yes or no?
The choice is yours.
I’m not vegan, however I know plenty and they’re happy as Larry.
Fairly healthy too.
They’re also not the preachy kind either who try to force their beliefs on you, they’re like real sensible people who just want an easy sustainable life 🙂
Did you know there are a lot of reasons going vegan improves people health:
– They start eating more nutritious vegetables
– Processed food intakes takes a considerable dive
– A greater awareness of their food is gained
– Accountability, consistency and adherence suddenly appear
– Eating more nutritionally dense foods, yep this again
There are more reasons, however those are the initial ones.
Do I feel this is for everyone?
However it’s not as terrible as some people make out, for starters you won’t waste away (unless you’re not planning your meals correctly and eating enough calories).
You will get plenty of protein.
The food options you’ll have are numerous.
All in all you’ll have little to none of the perceived issues that people say you will have, unless YOU aren’t planning your nutritional needs correctly, however that’s all on you, nothing to do with being vegan.
As with anything it’s a choice, be that for moral or perceived health reasons.
You often find when you get in to discussion with people about these topics they take one of two routes for some reason to convince you of their bias/point:
– argumentum ad passione (appeal to emotions)
– argumentum ad hominem (personal attacks)
Occasionally people draw in morality to the fray as well, usually rendering their points moot at best.
If you want to get a point across try to be reasonable and friendly, attacking someones morality or trying to emotionally blackmail them isn’t the most optimal route to take, just saying.
Now in our modern world we can live in any which way we choose, however it seems that people want to force others to conform.
If said people don’t conform all hell breaks loose.
When contemplating a choice try to gather the facts, the unbiased, non-emotionally charged facts.
Them look at the bigger picture and decide if it’s for you.
Say it is for you, great, fill your boots.
However perhaps it’s not, no worries, let go of that thought process and move on.
Seems simple enough, right?
If you’ve been toying with the idea or transitioning, do your research and perhaps give it a go, or don’t, it’s your choice after all.
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.