DIETING 101

October 14, 2019 Posted By: Tristan

cover


Whatever Gets

Measured 

Gets Managed. 

I want to talk about The importance tracking your food for the purpose of effectively losing bodyfat. Failure to do so is the reason why many fail to make substantial progress  in the gym and achieving a phenomenal, sustainable physique.

If we are to know exactly what we are eating to the T…

We are able to streamline and accurately predict when exactly we are going to lose weight…

As well as how much weight we are going to lose.

 

 We have all run into the situation where we are making phenomenal progress during the week and it all goes to s*** during the weekend…

And some still have the audacity to ask why they are not making consistent and substantial progress in the gym….

One great week is not going to build a phenomenal physique and one bad weekend is not going to ruin a phenomenal physique …

But conversely we should not expect to make consistent and substantial results if we are inaccurately approximating our calories as well as our overall workout progress…

 It is so easy to fall into the trap of  falling into the same unconscious habits of snacking while expecting a drastically different result or expecting consistent progress in the right direction.



 

CALORIES IN…

CALORIES OUT … 

No matter what diet you are on... regardless if it would be Keto,Vegan, vegetarian, high-fat, low carb, paleo, if you are fasting…

 It all comes down to the main principle -  calories in and calories out.

Disregard how convincing fad diets may sound or how anybody can sell you on specific diet... if you do not adhere to this principle calories in and calories out you will never lose weight and consistently keep it off….And without any method of tracking or some sort of set consistency it would be naive to expect consistent results.

 

If anyone is looking for a secret or a Magic Bullet- this would be it. 

The main idea is to stick to this .

With regards to developing and maintaining a lean muscular physique. My recommendation is that you would eat at least .75 - .8 g / lb of your bodyweight in proteins. This is optimal for muscle growth, muscle preservation, as well as overall satiety.

 

We have all personally met  at least one individual who have benefited off  a ketosis diet diet who has developed incredible physique ...also some who have not.  Conversely, I have also met individuals who have benefit on a high carb diet who have incredible physiques to show for it as well.  The main thing in common is that they were both hitting their proteins at this .75 - .8 grams per pound range while still maintaining their caloric deficit - if their goal was to lose body-fat. 

Based on personal experience in trying both high- carb diets… as well as high - fat diets…

the two most important factors , if my goal happened to be body-fat loss, were the same...


  1. Hitting my protein requirements @ .75 - .8 / lb of bodyweight

    AND

  1. I was able to acheive a caloric deficit to enable fat loss. 

 

The remaining calorie allotment would be subjective and dependent to whichever would work best with regards to the lifestyle, individual  food preferences, willingness to avoid certain foods, over others, and the quality of training fueled by either more carbs or more fat.


 

TRACK YOUR 

FOOD 


All of my clients use Myfitnesspala simplified calorie tracking application

By taking their introductory quiz you are able to get a general idea of your approximate maintenance calories -This simply means the average amount of calories that you intake every single day which results in you looking the way that you do right now....

If our goal is to lose body fat...It is more than essential to shoot lower than your maintenance calories. But the crucial point of awareness is first KNOWING what this is ( at least approximately) 

If you do not know what your maintenance caloric intake is-losing body fat is now very difficult. But if we are familiar with this number it is now much easier to shoot below this.





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