The first and only thing you need to do in order to get the body you want, and the lifestyle, and the fitness, and the health, and the compliments that follow, is get in the right mindset. You must believe more than anything in the world that it is possible. Because i am telling you now, it is possible.People just like you are changing their whole life, every day. The journey must start within.
When i started in February this year. I was lost. I was broken from a bad relationship, that had eaten every bit of confidence out of me. I was overweight, and mentally unfit as my body was simply a lazy, unproductive, toxin filled carcass. I was in denial of how overweight i was. I wasn’t even aware that it was actually possible to get as fir as i currently am. This is why i am writing these experiences in order to help others change their life. It came to me, not through knowing it can happen, but from making it happen as a biproduct of my NEED to excercise, simply to exhaust me enough for sleep and to battle insomnia. I needed to be exhausted physically so that my body had to switch off.
I did some research online, and decided if i was going to do this, if i was going to try and get myself into a skin that i can love, not hate, then i would need to evaluate my diet. And follow a strict plan, not just ‘general’ diet. So i researched, and watched countless video’s for advice.
I am now going to explain, how a diet is crucial to your weighloss, but also, for building muscle, that will, in turn, burn more and more fat each time it is excercised, as it needs to use the fat surrounding it for repair.
Fat is created through over eating. Fat is metabolised, through excercising a muscle, that needs repairing in order to synthesise protein and mend. Fat is stored and burned as the body reacts to either a CALORIE DEFICIT or a CALORIE SURPLUS. You see the body, for a guy, requires somewhere in the region of 2300 – 3200 calories just to live, for vital organs to function, hormones to be poroduced, healthy skin and bones, growth, repair, hair growth, the operation of vital organs, brain functions etc.
A colorie deficit, is when the body is burning more calories than has been eaten in a day. If you live in a calorie deficit, you will be eating less calories than is actually required in your day, and a s a result the body needs to access your fat stores (and muscle stores, we will talk more about this later) in order to keep your body functioning.
A calorie surplus, is the opposite of this, and when you over eat, and your body doesnt have a chance to burn off the calories, and therefore stores these calories as fat, for future use.
In other words, if you eat more than you burn, you get fat. If you eat less than your body requires, you will lose weight.
So you might think, that you just need to count calories?
This is a start! The reason why you count calories, is to have a clear understanding of why you are putting on weight.
So. Diet, its very important.
If you want to lose weight, you need to be mentally strong enough to demonstrate will power. Its the difference between failing at this and never reaching your goal, or feeling the most real sense of personal gratitude and admiration than you could ever imagine. Not just superficial self gratification, but physical and chemical changes to your body that will change you whole outlook on life.
You need to understand the basics of food types and macronutrients needed to produce muscle, and metabolise fat.
Dihydrogen oxide (H2O) or water is a colourless, tasteless liquid under normal circumstances. Liquid water is essential to life and therefore is the most important and essential nutrient. Water is obtained by drinking and by eating food. It is mainly lost through perspiration, respiration and urination. Water contains no calories.Water is the basis for the fluids of the body. Water makes up more than two-thirds of the weight of the human body. Without water, humans would die in a few days. All the cells and organs need water to function. Water is the basis of blood, saliva and the fluids surrounding the joints. Water regulates the body temperature through perspiration. It also helps prevent constipation by moving food through the intestinal tract and eliminates waste from the body through filtering by the kidneys. The human brain is around 80% water by weight and is very sensitive to dehydration. For a bodybuilder, adequate hydration is just as important than adequate nutrition. In a survival situation, hydration is much more important than nutrition.
Protein:
Protein is one of the basic components of food and makes all life possible. Amino acids are the building blocks of proteins. All of the antibodies and enzymes, and many of the hormones in the body are proteins. They provide for the transport of nutrients, oxygen and waste throughout the body. They provide the structure and contracting capability of muscles. They also provide collagen to connective tissues of the body and to the tissues of the skin, hair and nails. Proteins contain 4 calories per gram.
MEATS – Meat cuts should be lean, trimmed & skinless.
– Poultry: Chicken, Turkey, Goose, Game Birds, etc. (Be sure to remove skin. If buying ground meat ensure it is lean.)
– Red Meat: Any quality lean meat from Cows, Elk, Buffalo, Kangaroo, Game. (If buying ground meat ensure it is lean.)
– Other Meats: Pork, Lamb, Lean Ham, etc. (Ensure you buy the leaner cuts as these meats can be quite fatty.)
– Fish: Fresh Cod, Snapper, Salmon, Swordfish, Canned Fish. (Most fish are lean but the fattier fish are high in healthy fats)
– Shellfish: Includes: Mussels, Oysters, Scallops, Prawns, Lobsters, etc.
DAIRY – Choose mostly low fat dairy products
– Milk, Powdered Milk (Choose mostly skim milk. Can be Cow/goat/sheep, etc)
– Low Fat Cottage Cheese & Natural Yoghurt. (These foods include the benefits of bacterial cultures to improve gut health)
– Cheeses & Other Dairy Products.(Cheeses are very high in fat, choose softer cheeses where possible)
– Eggs, Powdered Egg (Egg whites are pure protein, egg yolks contain fat and protein)
VEGETABLE PROTEINS – Vegetable proteins are often “incomplete” so it is wise to vary them or add dairy/meat
– Raw Nuts & Seeds: (These are also high in healthy fats and contain carbohydrate)
– Grain Protein: (Many grains eg: wheats, rices, etc contain significant amounts of proteins)
– Bean/Vegetable Protein: (Soyabeans are the main protein source here, although other beans and vegetables contain protein)
PROTEIN SUPPLEMENTS These are available in powders/bars/drinks/etc.
– Whey Protein: (A fast digesting milk protein. Available in various forms/fractions)
– Casein Protein: (A slow digesting milk protein.)
– Soy Protein: (Derived from soyabeans.)
– Egg Protein: (Primarily the protein albumin, this is a slow digesting protein)
– Vegetable Proteins: (Can be found in the form of Wheat, Pea, Spirulina Protein, etc)
– Amino Acids: (These are the building blocks of proteins. They are present in protein containing foods or available as free form powders or capsules. The essential amino acids * are amino acids that cannot be synthesized by the body from other available resources, and therefore must be supplied as part of the diet. “Complete” proteins contain all of these, whilst “incomplete” proteins do not. The amino acids are:
Alanine, Arginine, Asparagine, Aspartic Acid, Cysteine, Glutamic Acid, Glutamine, Glycine, Histidine, Isoleucine*, Leucine*, Lysine, Methionine*, Phenylalanine*, Proline, Serine, Threonine*, Tryptophan*, Tyrosine, Valine*
Carbohydrates: Complex carbs also contain fibre.
Carbohydrates are the chief source of energy for all bodily functions and muscular exertion. They are necessary for the digestion and assimilation of other foods. They help regulate protein and fat metabolism, and fats require carbohydrates to be broken down in the liver. They also provide some of the structural components necessary for the growth and repair of tissues. All carbohydrates contain 4 calories per gram.
SIMPLE CARBOHYDRATES – These are the small molecule carbohydrates or sugars
– Sugar Cane & Sugar Beets (The main commercial sources of sugar)
– Fresh Fruit & Berries (These contain mainly fructose, a low GI sugar)
– Honey (Honey contains a mix of glucose and fructose)
– Milk (Milk and milk products contain the sugar lactose)
– Prepared Sugars (Glucose/Fructose/Lactose/Maltose, etc. Found in drinks or free form)
COMPLEX CARBOHYDRATES – These are long chains of simple carbohydrates, that breakdown to release sugars
– Potatoes, Sweet Potatoes, Pumpkin & Squash
– Yams, Parsnips & Other Root Vegetables
– Corn, Oats Wheat & Other Grains.
– Wholegrain Flours, Breads & Pastas.
– Brans, Weet Bix & Shredded Wheat Cereals.
– Ancient Grains (Amaranth, Millet, Teth, etc).
– Basmati, Brown & Wild Rice.
– Raw Nuts, Seeds, Beans, Lentils, Couscous & Other Pulses, etc.
– Vegetables such as Carrots and Peas.
Fats / Oils: All oils ideally should be cold pressed, extra virgin and of high quality.
Fatty acids are individual isomers of what we more commonly call “fats”. There are potentially hundreds of different fatty acids, but just a few dozen that are commonly found in the foods we eat. Nutritionists commonly classify dietary fat as either saturated, monounsaturated, or polyunsaturated, based on the number of double bonds that exist in the fat’s molecular structure. For each of these three classes, there exists a large number of different chemical variations or “isomers”. These include the EFA’s or Essential Fatty Acids. Fats are required to produce and build new cells. They are a source of energy and are critical in the transmission of nerve impulses and brain function and development. They are also involved in the synthesis of other essential molecules such as hormones. Fats contain 9 calories per gram.
VEGETABLE FAT SOURCES – These are mostly high in mono and polyunsaturated fats and contain EFA’s
– Flaxseed, Hempseed, Evening Primrose, Almond, Canola, Olive and Most Other Plant Oils.
– Whole Raw Nuts & Seeds (Some whole seeds need to be cracked or ground to be digested)
– MCT Oils (These are medium chain saturated fats derived from coconut oil, available as a supplement)
ANIMAL FAT SOURCES – These can be high in mono and polyunsaturated and saturated fats and contain EFA’s
– Salmon, Cod, Halibut, Shellfish & Other Fatty Fish/Fish Oils (Fish are high in unsaturated fats and EFA’s)
– Dairy Products (Can vary in fat content wildly and can contain high levels of saturated fat)
– Lean Meat & Poultry (Even when trimmed and skinless, these provide fat. Can be high in saturated fat)
– Eggs (Only the yolk contains the mainly saturated fat)
Fibre – Fibre has no caloric value but is still classed as a macronutrient
Dietary fibers are large carbohydrate molecules containing many different sorts of monosaccharides. The key difference between fiber and other carbohydrates is that they are not broken down by the human digestive system.
There Are Two Types Of Fiber: Soluble & Insoluble
These are often found together in the same source.
Soluble fibres can be dissolved in water (hence the name). These fibers are beneficial in that they can slow the speed of digestion due to their thickness. They are also helpful in maintaining artery health.
Insoluble fibers are such things as cellulose which do not dissolve in water. Insoluble fibers do not affect the speed of digestion. They are beneficial to gut health.
– Broccoli / Cauliflower / Cabbage
– Celery / Lettuce / Spinach / Watercress
– Mushrooms / Onions / Carrots
– Green Beans / Peas / Asparagus / Kale
– Bean & Vegetable Sprouts / Beetroot / Leeks
– Cucumber / Zucchini / Aubergine
– Tomato / Capsicum / Silverbeet
– Frozen Mixed Vegetables
– Any Other Non-starchy Vegetable (or similar) of Any Colour
– Any Grain or Grain Product
– Fruits & Berries
– Legumes
Calculating Calories and Macro’s
Please note – the following should be taken as general advice only and should not be used in the face of medical contraindications. Please consult your physician before starting any diet or nutrition plan.
Basic Terminology
1/ BMR (Basal Metabolic Rate): The amount of calories you need to consume to maintain your body if you were comatose (base level).
2/ NEAT (Non-Exercise Associated Thermogenesis): The calorie of daily activity that is NOT exercise (eg: washing, walking, talking, shopping, working). ie: INCIDENTAL EXERCISE! It is something that everyone has a good amount of control over.
3/ EAT (Exercise Associated Thermogenesis): The calorie requirements associated with planned exercise. Unless someone is doing a whole heap of exercise (eg: two or more hrs training a day) it usually doesn’t add a stack of calories to your requirements (30 minutes of ‘elliptical training isn’t going to do it’) 
4/ TEF (Thermic effect of feeding): The calorie expenditure associated with eating. REGARDLESS of what myths you have been told – this is NOT dependent on MEAL FREQUENCY. It is a % of TOTAL CALORIES CONSUMED (and 15% of 3 x 600 cal meals is the same as 15% of 6 x 300 cal meals). It varies according to MACRONUTRIENT content and FIBER content. For most mixed diets, it is something around 15%. Protein is higher (up to 25%), carbs are variable (between 5-25%), and fats are low (usually less than 5%). So -> More protein and more carbs and more fiber = HIGHER TEF. More FAT = LOWER TEF.
5/ TEE (Total Energy Expenditure): The total calories you require – and the sum of the above (BMR + NEAT + EAT + TEF).
How much do you need?
A multitude of things impact MAINTENANCE calorie needs.
– Age & sex (males generally need > females)
– Total weight & lean mass (more lean mass = more needed)
– Physiological status (eg: sick or injured, pregnant, growth’)
– Hormones
– Exercise level (more activity = more needed)
– Daily activity level (more activity = more needed)
– Diet (that is – macronutrient intake)
In order to calculate your requirements the most accurate measure is via Calorimetry [the measure of ‘chemical reactions’ in your body & the heat produced by these reactions], either directly (via placing a calorimeter where the heat you produce is measured) or indirectly (eg: HOOD studies where they monitor how much oxygen you use/ carbon dioxide and nitrogen you excrete over a given time). But although accurate they are completely impractical for most people & we mostly rely on pre-set formula to calculate our needs.
NOTE: IF YOU ARE LESS THAN 18 YRS OF AGE – THESE FORMULA WILL NOT BE ACCURATE!There is an energy cost associated with growth / inefficient movement / high surface area:mass ratio.
As a teenager I would also STRONGLY suggest you don’t obsess on calories and macros! Eat well, exercise regularly, and have fun while you can!
Estimating Requirements
The simplest method is to base your intake on a standard ‘calories per unit of weight (usually kilograms)’. Typically:
– 26 to 30 kcals/kg/day for normal, healthy individuals with sedentary lifestyles doing little physical activity [12.0-14 kcal/pound]
– 31 to 37 kcal/kg/day for those involved in light to moderate activity 3-5 x a week with moderately active lifestyles [14-16 kcal/ pound]
– 38 to 40 kcals/kg/day for those involved in vigorous activity and highly active jobs [16-18 kcal/ pound].
For those involved in HEAVY training (eg: athletes) – the demand is greater:
– 41 to 50 kcals/kg/day for those involved in moderate to heavy training (for example: 15-20 hrs/ week training) [18.5-22 kcal/ pound]
– 50 or above kcals/kg/day for those involved in heavy to extreme training [> 22 kcal/ pound]
There are then a number of other formula which calculate BMR. This means it calculates what you need should you be in a coma.
1/ Harris-Benedict formula: Very inaccurate. It was derived from studies on LEAN, YOUNG, ACTIVE males MANY YEARS AGO (1919). Notorious for OVERESTIMATING requirements, especially in the overweight. IF YOU CAN AVOID IT, DON’T USE IT!
MEN: BMR = 66 + [13.7 x weight (kg)] + [5 x height (cm)] – [6.76 x age (years)]
WOMEN: BMR = 655 + [9.6 x weight (kg)] + [1.8 x height (cm)] – [4.7 x age (years)]
2/Mifflin-St Jeor: Developed in the 1990s and more realistic in todays settings. It still doesn’t take into consideration the differences as a consequence of high BF%. Thus, once again, it OVERESTIMATES NEEDS, ESPECIALLY IN THE OVERWEIGHT.
MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] – [4.92 x age (years)] + 5
WOMEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] – [4.92 x age (years)] -161
3/Katch-McArdle:Considered the most accurate formula for those who are relatively lean. Use ONLY if you have a good estimate of your bodyfat %.
BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 – bodyfat %)]/100
As these are only BMR calculations To convert BMR to a TOTAL requirement you need to multiply the result of your BMR by an ‘activity variable’ to give TEE.
The Activity Factor is the TOTAL cost of living, NOT JUST YOUR TRAINING. Think about it – if you train 1 hr a day – WHAT ARE YOU DOING THE OTHER 23 HRS?! So MORE important than training — it includes work, life activities, training/sport & the TEF of ~15% (an average mixed diet).
Average activity variables are:
1.2 = Sedentary (Desk job, and Little Formal Exercise)
1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)
How Accurate are they?: They give rough ball-park figures and are still ‘guesstimations’. So the aim is to use these as ‘rough figures’, monitor your weight/ measurements for 2-4 weeks, & IF your weight is stable/ measurements are stable, you have likely found maintenance.
Using the Above to Recalculate Based on Goals
You then need to DECREASE or INCREASE intake based on your goals (eg: lose or gain mass). It is not recommended to use a ‘generic calorie amounts’ (eg: 500 cals/ day). Instead this should be calculated on a % of your maintenance. Why? The effect of different calorie amounts is going to be markedly different based on someones size/ total calorie intake. For example – subtracting 500 cals/ day from a 1500 total intake is 1/3rd of the total cals, where 500 cals/ day from 3000 total intake is only 1/6th of the total. The results will therefore be markedly different on an individuals energy level & weight loss. Generally:
– To ADD weight: ADD 10-20% calories to the total above
– To LOSE weight: SUBTRACT 10-20% calories from the total above
Then monitor your results and adjust as required.
Macronutrient Needs
Once you work out calorie needs, you then work out how much of each macronutrient you should aim for. This is one of the areas that is MOST often confused but This should NOT be based on a RATIO of macro intakes. (eg: ’30:40:30 or 40:40:20′) Your body doesn’t CARE what % intake you have. It works based on SUFFICIENT QUANTITY per MASS.
So to try to make it as simple as possible:
1. Protein: Protein intake is a bit of a controversial issue in nutrition. The general recommendations given in the ‘bodybuilding’ area are nearly double the ‘standard’ recommendations given in the Sports Nutrition Arena.
The GENERAL sports nutrition guideline based on clinical trials suggest that in the face of ADEQUATE calories and CARBS the following protein intakes are sufficient:
STRENGTH training -> 1.4 to 2g per KG bodyweight (about .6 / pound)
ENDURANCE training -> 1.2 to 1.8g per KG bodyweight (about .8 / pound)
ADOLESCENT in training -> 1.8 to 2.2g per KG bodyweight (about 1g / pound)
BUT researchers also acknowledge that protein becomes MORE important in the context of LOWER calorie intakes, or LOWER carb intakes.
Recent evidence also suggests that protein intakes of 3g/kg help with physiological and psychological stressors associated with high volume or intense training.
One should also note that ADEQUATE v’s OPTIMAL is not discussed when it comes to hypertrophy v’s performance.
And lastly – you need to consider thermogenics/ satiety/ and personal preference.
So – General ‘bodybuilding’ guidelines for protein would be as follows:
– Moderate bodyfat and training load = 2.2-2.8g per kg TOTAL weight (about 1-1.25g per pound)
– Very Low bodyfat or Very Low Calorie or High training load = 2.4 – 3g per kg TOTAL weight (1.1-1.35g per pound)
– High bodyfat, high calorie, or low training load = 1.6 to 2.2g per kg TOTAL weight (.75 – 1g per pound)
Anecdotally, as most find HIGHER protein intake better for satiety, partitioning, blood sugar control, and hypertrophy. UNLESS you have medical reasons for lower protein, or unless guided to use the GENERAL sports nutrition guidelines, I would suggest the BODYBUILDING values.
2. Fats: Generally speaking, although the body can get away with short periods of very low fat, in the long run your body NEEDS fat to maintain health, satiety, and sanity. Additionally – any form of high intensity training will benefit from a ‘fat buffer’ in your diet – which controls free radical damage & inflammation. General guides:
Average or low bodyfat: 1 – 2g fat/ kg body weight [between 0.40 – 1g total weight/ pounds]
High bodyfat: 1-2g fat/ Kg LEAN weight [between 0.4 – 1g LEAN weight/ pounds]
Low calorie dieting – you can decrease further, but as a minimum, I would not suggest LESS than about 0.30g/ pound.
Note 1: Total fat intake is NOT the same as ‘essential fats’ (essential fats are specific TYPES of fats that are INCLUDED in your total fat intake)…
3. Carbs: For carbs there are no specific ‘requirements’ for your body so – but carbs are important for athletes, ACTIVE individuals, or those trying to GAIN MASS. [carbs help with workout intensity, health, & satiety (+ sanity)]. This means if you are an athlete involved in a good volume of training I would suggest you CALCULATE a requirement for carbs as a PRIORITY – then go back and calculate protein / fat:
Moderately active: 4.5 – 6.5 g/ kg (about 2 – 3g/ pound)
High active: 6.5 – 8.5 g/ kg (about 3 – 4g/ pound)
INTENSE activity: + 8.5g / kg (more than 4g/ pound)
For ‘others’ – simply carbohydrate intakes via the calories left over from fats/ protein:
carb cals = Total cal needs – ([protein grams above x 4] + [fat grams above x 9])
carb grams = (above cals)/ 4
Links To Nutrition Websites and Databases
To find the nutrient composition of any food, go here:
www.nutritiondata.com
To find the GI or GL of a carbohydrate containing food, go here:
www.glycemicindex.com
fat man, fit man 