Nutrition: Calories and Macros

1 - CALORIE CALCULATION

I don't usually track my nutrition year-round but when "cutting" (or trying to drop weight in general), it is by far the most effective way to manage your diet. The are many methods out there to calculate your BMR (Basal Metabolic Rate) which is basically just a minimum amount of calories your body needs to run. Too many factors go into each method to discuss at length but the system I use is just "guess-timate" at my daily calorie requirements. The way I confirm my estimates are by tracking my nutrition for a couple weeks and seeing how my weight fluctuates. If your weight falls, then you are burning more than you ingested (deficit). If you make gains, then you are in a calorie excess. Cals Per Pound Base calorie per weight calculation. 12-14 kcal/pound - Healthy adult w/ little extra activity 14-16 kcal/pound - Healthy adult w/ moderate activity 16-18 kcal/pound - Healthy adult w/ high activity 18+ kcal/pound - Athlete level Activity Modifier Activity outside of your workouts. x1.2 - Sedentary, no exercise x1.3-1.4 = Lightly Active, light exercise x1.5-1.6 = Moderately Active, regular exercise (3-5 days/week) x1.7-1.8 = Very active, demanding daily routine x1.9-2.2 = Athlete level Weight Direction *** To GAIN weight (bulk): Add 10-20% calories to your total *** To LOSE weight (cut): Subtract 10-20% calories from your total My Maintenance Calculation My weight average is 195lbs. I workout 4-6 days a week (moderate activity). I'm employed as a web developer who sits at a desk all day (sedentary job). BASE CALC: 14-16kcal x 195lbs = 2730-3120 calories MODIFIER CALC: 2730-3120 x 1.2 = 3276-3744 calories Use your judgement to take into account other factors that may modify your calorie estimate (i.e. age, current health, body fat%, etc). As for myself, i'm in my thirties but I still have a somewhat high metabolism so I use a middle ground estimate on my calorie count of 3500cals. Thats about the total amount of calories it takes to maintain my current weight. I generally like just maintaining a healthy, lean weight year-round but the past two winters I did "bulk" on purpose to make some quick size gains. I still ate clean a majority of the time but I didn't allow myself to get hungry at all. I was eating 7-8 meals a day. I calculated my calories for a typical day and it would regularly exceed 4.1k calories. Eating like this during the winter, I put on about 10 lbs of size (peaking at 197lbs). This made sense because I was eating well over my maintenance calorie count. I also cut out cardio during this time. Unfortunately some slop came along with that size too. Since it's summer now and time for the pool, I figured I would try to drop weight as best I can while trying to maintain a little size. I'm at a higher weight and accustomed to eating everything in sight. My first action was to try and break that habit & space out my meals. Moving from about 8 meals a day down to 5-6 meals. I also had to modify the type of nutrition I was consuming. I was eating clean while bulking but I was ingesting a lot of carbs. While dropping weight, I am more carb conscious and tend to go low (or no) carbs from my later meals. I eat a majority of my carbs pre and post workout. And I also aim at a lower overall calorie count of course. My Cutting Calculation I use a median between 10-20% for losing weight to allow myself some wiggle room. 3500 (total) x 15% (cut percent) = 525 calories 3500 - 525 = 2975 calories So for now my target total calories are 3k cals. For my off days (sat/sun) I ingest 90% of my training target (~2.7k).

2 - MACRO CALCULATION

Protein I generally use a standard of 0.8-1.5 grams of protein per pound. To gain muscle, you want to ingest at least 1g/lb or higher. MY PROTEIN CALC (standard based): 195lbs x 0.8-1.5g/lb = 156-292g protein There is also an alternate standard of using a percentage of your total calorie goal to figure out protein. Somewhere between 15-30% of your total calories should be protein. 1g of protein is 4 cals so divide the percentage by four. MY PROTEIN CALC (percentage based): (3200 x 15-30%) / 4 = 120-240g protein I personally aim for about 255g protein per training day (about 1.3g/lb) and try to make sure to eat my current body weight at the very least. Fats I use a standard of 0.4-1.0 grams of fat per pound. While most people try to avoid fat at all costs, your body does need fat to survive. You just don't want an excess of it so I place my ceiling at a gram per pound. Just make sure to not exceed it. MY FAT CALC: 195lbs x 0.4-1.0g/lb = 78-195g fats Carbs This is a really controversial subject for everyone trying to manage their weight. There are many different systems and gimmicks but like with anything you have to ultimately discover what works for you. I use an estimate of 2-3g per pound for carbs. This is for someone that is moderately active. If you are an athlete or someone with an extremely physically taxing job I would go 3+ grams. For people that are not as active you would want to use 2g/lb as a ceiling. MY CARB CALC: 195lbs x 2-3g/lb = 390-585g carbs Since i'm currently cutting, I use 2g/lb as a ceiling and try not to approach 390g of carbs per day. When i'm bulking, it's usually no problem to hit the higher end of this as i'm cramming pasta and rice in my mouth all day.

3 - TRACKING The hardest part of calorie and macro maintenance is tracking your food intake. Some companies (i.e. Weight Watchers, Nutrisystem) make a lot of money by simply making it easier to track your intake or doing it for you. I admit that it sucks. Until you get to your goal weight and fall into a routine of eating that you can upkeep unconsciously, I recommend tracking your nutrition. I personally only do it while cutting and during the summer months just to maintain my abs. While bulking I just eat like crazy. Although I bet that if I tracked my diet while bulking I would likely make cleaner gains instead of having so much slop. I use an iPhone App called: My Macros+ (by Jason Loewy). It's a couple dollars and has a pretty clean interface. The first couple weeks of using any app are a little difficult as you have to enter in the nutritional data for foods that you commonly eat. Once you have most of your regular food items in, it's fairly easy to track each meal. Some apps have large amounts of pre-loaded data for popular foods and restaurants. My goal is to always "eat boring", meaning that I consume a lot of the same foods most of the time during training days. On my off days (weekends) I do open it up a bit and have a cheat meal or two and allow myself to drink alcohol. Whether you use technology or a paper and pen, try to make your best attempt to accurately track your nutrition. Most store or restaurant bought items have nutrition info readily available but home-cooking can be tricky. For home cooked meals I just google search the item and use the nutritional info for the closest recipe. It will give a best guess as to what's in your meal. So it's not an exact science but an educated guess is better than not tracking it at all.

I will post again when I reach my goal in a month or so and also review the workout and supplement changes that occur while cutting. As with anything, this is just advice and it's up to everyone to find out what works for them. Good luck!

Submitted by Bars

Workout: Mueller Lake Park Circuit 1

Equipment Used: One pair of dumbbells Soft ground area for push-ups/sit-ups Park Bench or flat area of similar height Hill with a steep incline (at least 45 degree) or a set of stairs Highly recommended:Water source / Shade

Tip: This workout is outside, designed for a park with some space & some basic equipment. Scout out parks near you. *** Directions to the park we use is at the bottom of the page. (Mueller Lake Park)

Tip: At least here in Texas, it's hot as hell outside. Bring water and snack bars to keep your energy up. As always, drink plenty of water and get sufficient rest.

Circuit #1

SUMMARY Stretch/Warmup Push-Up / Military Press Superset Squats Sit-Ups / Crunches Bicep Curls Walking Alternating Lunges Pull-Ups / Chin-Ups Tricep Dips Incline Wind Sprints Agility Slalom Run Optional: 1/2 mile run

Stretch / Warmup Loosen your muscles (both upper/lower body). Stretch out and hydrate.

1 - Push-Up / Military Press Superset A - Push-Up Click For Video Example Find a soft area to kneel down. Grab your dumbbells and get into the front leaning rest position w/ your hands still wrapped around the dumbbells. Knock out a set of push-ups. Once done, get back onto your knees and move into the Military Press. B -Military Press Click For Video Example While still kneeling after your push-up set, move the dumbbells into position near your head with your arms bent at a 90 degree angle. Perform a set of Military Presses. Afterward, rest 30-60 seconds and then start the superset again with push-ups. Optional: You can perform both exercises without dumbbells if you get tired.

2 - Squats Click For Video Example Standing in front of a park bench (or similar flat surface) , stand w/ feet shoulder-width apart and arms out-stretched. Perform squats. Rest 30-60 seconds between sets. Optional: To increase difficulty, either perform squats with a single weight held near your chest w/ both hands or hold a weight in each hand in the military press position (near your head w/ arms at 45 degrees).

3 - Sit-Ups / Crunches Sit-Up Video Example Crunch Video Example Find a soft area to lie down (or use a mat or park ab equipment). Either peform crunches or sit-ups (may vary based on equipment and/or people to help hold your feet). Rest 30 seconds between sets (abs recover quickly compared to other muscle groups).

4 - Bicep Curls Video Example Grab your dumbbells, stand w/ feet shoulder-width apart and perform bicep curls. Rest 30-60 seconds between sets.

5 - Walking Alternating Lunges Video Example Stand w/ feet shoulder-width apart and at least 30 paces of flat space in front of you. Perform walking lunges. Rest 30-60 seconds between sets. Optional: To increase difficulty, hold a dumbbell in each hand down by your sides as you perform this exercise. Optional: You don't have to, but going down low enough to where your knee touches the ground increases difficulty as well.

6 - Pull-Ups / Chin-Ups Video Example (Assisted) Find a set of pull-up bars (if none available, skip this exercise or perform Delt Rows off a park bench). Perform as many pull/chin-ups as you can un-assisted. If a workout partner or sturdy cooler is available, perform as many assisted pull/chin-ups as possible. Rest 30-60 seconds between sets. Optional: If no pull-up bars are available, perform the following: Delt Rows Video Example Optional: You can use a lower hanging pull-up bar and a sturdy cooler to perform assisted pull/chin-ups. Optional: If you have a friend available, you can bend your knees and have a friend assist you by pulling up on your knees.

7 - Tricep Dips Video Example Start seating on a park bench (or similar raised flat surface) with your feet flat on the floor and your legs bent out slightly more than 90 degrees. With your palms flat on the bench and your fingers facing the same direction as your body, push your butt out in the air so that you are being supported by your arms. Perform dips. Rest 30-60 seconds between sets.

8 - Incline Wind Sprints Video Example Find a steep hill w/out too much debris and uniform surface. Allow enough flat space at the bottom of the incline to slow down. Sprint quickly up the hill and jog back down. Repeat several times and then rest. Optional: If no suitable hills are available, you can run a step of stairs for an incline workout.

9 - Agility Slalom Run Video Example Find a set of trees (or other obstacles/landmarks) that are staggered and spaced on flat ground (pictured at the top of the page). Run around each obstacle, alternating left to right. After the last obstacle, clear to the side of all obstacles and sprint straight back to the start. Rest 30 seconds (or until you catch your breath). Optional: You can setup a set of cones, spray paint waypoints on the ground or use other means to create the obstacles course to navigate around.

10 - Optional Run If you're still up for it, either walk or jog a short 1/4 to 1/2 mile course around the park. Walk the entire route to cool down or if you're not tired yet, perform alternating sprints and jogs every 1/8 mile. Walk it out an extra 1/8 mile at the end to cool down after.

Hydrate, Rest and Recover. Good luck!!!

DIRECTIONS The closest intersection is at the edge of the park. Map to the following intersection: Simond Ave & Mattie St, Austin TX 78723

FROM NORTH AUSTIN Head South on I-35 *** Or just get to E 51st street however you normally would Take the exit toward 51st Street Merge onto I-35 Frontage Rd Turn left onto E 51st St Turn right onto Mueller Blvd *** Once on Mueller, Seton Hospital will be to your right At the traffic circle, make a left onto Aldrich St Make the first right onto Simond Ave Go to the 2nd driveway entrance *** Has pull-up bars near it, park in the lot or on the street

FROM SOUTH AUSTIN Head North on I-35 *** Or just get to E 51st street however you normally would Take the exit toward Airport Blvd (237A) Keep right at the fork, follow signs for Airport Blvd S/TX-111 Loop E and merge onto TX-111 Loop S/Airport Blvd Turn left onto Aldrich St *** Should be first major stoplight At the traffic circle, continue straight to stay on Aldrich St Make the first right onto Simond Ave Go to the 2nd driveway entrance *** Has pull-up bars near it, park in the lot or on the street

Nutrition: Mango Protein Shake

Nutrition: Mango Protein Shake

Mango Protein Shake Video

Recipe Mango Chunks *** Can be frozen or fresh. Banana *** Slice into chunks, can be frozen as well. Non-fat Greek Yogurt *** Can subtitute w/ milk (almond, soy or skim milk) Pineapple Juice *** Can subtitute w/ any 100% juice of your choice Scoop of Protein *** Use as much and any protein you wish, ex. Whey, Casein, Spirulina A good blender Optional: Add any greens of your choice, the darker the better (ex. kale, spinach, mustard greens, bok choy, etc) Optional: Add chia seeds, ground flaxseed, grapeseed oil, etc Optional: Add a couple tablespoons of natural coconut water

Directions Cut up fresh mango and a banana into chunks (or use frozen or pre-cut fruit). Use about a cup and drop into the blender. Take a scoop or two of protein and place this into the blender as well *** Also add optional dry ingredients like chia seeds or ground flaxseed. *** Also if using any greens, add them here. Use 3-4 heaping scoops of plain, non-fat greek yogurt. Place about 2 cups of Pineapple Juice into the blender. *** Or use any juice of your choice. Cover blender top & start blending slowly. Gradually increase speed every 5-10 seconds until you are using your highest, most powerful setting. *** If using greens, you need to blend the mixture really well to break down the veggies. Pop open the blender & pour. Enjoy!

Review This shake is fast to prepare and adds a healthy boost to your day. The greek yogurt provides extra protein and less carbs compared to regular yogurt. It also has a probiotic element for your digestive system. If adding in the optional greens or flax/chia seeds, you gain more vitamins, omega-3s and anti-oxidants. The consistency is water-like and goes down smooth, even with greens added. Tips: *** You can pre-cut a large amount of fruit or keep a large bag of frozen fruit to make preparation time decrease for future shakes. *** If using greens, be sure to pull the leaf off the stem if adding larger, thicker greens like mustard greens or kale. Generally spinach can be used as is. *** If the shake winds up being too sweet, decrease the amount of juice used and replace with unsweetened almond or soy milk.

Possible Substitutions

Finished Product (w/ greens added)