Fit For 50

16 Jun

In light of the Celtics not showing up for game 6, I am feeling pretty amped this Wednesday afternoon. I have the new eminem disc playing “Recovery” and Hi Haters, I actually like it. My nutrition and Training are on point. Plus a buddy just gave me copies of these e -books:

  • 5/3/1 by Jim Wendler – I already have it and use it but check it out!
  • Built Like a Badass – Defranco Training (Joe Defranco always has great stuff)
  • Elite FTS Bench Press Manual – Dave Tate
  • Starting Strength – Mark Rippletoe
  • The Max Effort Method – Jim Wendler
  • Combat Core – Jim Smith ( Had this one too coming from the Diesel Crew Guys – Crazy core stuff in here)
  • Science and Practice of Strength Training – V.M. Zatsiorsky
  • Strong(er) Phaes 1 -3 – Dave Tate
  • The Westside Barbell Book of Methods – Louie Simmons
  • Underground Beast Traing – Zach Even-Esh

I’m obviously quite excited to check these out, give them a look and get STRONGER!

Back to the topic on hand, Fit For 50. Let’s face it, money’s tight. A lack of funds can often lead to poor nutrition. Grass -fed beef, fresh produce, nuts, etc. These items add up. With a limited budget I find a lot of young athletes and even professionals make this an excuse to eat a steady diet of PB and J and Dunkin’ Donuts. I decided to put this excuse six feet under. Short on money myself I set out to get an entire weeks worth of groceries for 50 bucks. Ya you heard that right, 50 freakin’ dollars. This challenge proved to be quite possible to accomplish and along the way I came up with a new approach to great nutrition. Let’s take a look and you can give it a try:

Step 1: Calculate your BMR

Your BMR is your Basil Metabolic Rate, or the amount of kilo calories your body burns on a daily basis just to survive, short of any exercise or additional expended energy.The formula for calculating your BMR is as follows:

  • BMR = 66 + (13.7 x Weight in Kg) + (5 x Height in cm) – (6.8 x Age)

Once you have your BMR you need to figure out your DEE or Daily Energy Expenditure. Your daily energy expenditure is the product of your BMR + How many additional calories you burn (exercise, work, running errands, walking to work, etc.). To calculate this you are going to take your BMR and Multiply it by a number from 1 – 2 depending on where you fall on the list below:

1.0 – sedentary (or to say you do nothing all day but read gossip columns online and eat bon bons)

1.2 – very light activity (You have a desk job, you don’t workout and maybe you walk from the the house to the mailbox and the parking lot to the office)

1.4 – light activity (You don’t workout, your job requires some physical activity)

1.6 – moderate activity (The usual trainee, you workout regularly but you have a desk job)

1.8 – highly active (You train regularly, and your job is physically demanding – or your lifestyle is very active)

2.0 – very highly active (Athlete – You Train and You have practice, Or your a hero doing two a day training sessions)

For example my BMR is 1925 kcal/ day, My Activity level is a 1.6 so my DEE is 3080. Now a little trick is too cut off about one to two hundred calories off that to allow for error and hidden calories so I am going to use 3000 for my DEE.

Now that my DEE is established it’s time to look at macro nutrients. These are the grams of Protein, Fat and Carbohydrate that make up that calorie total. Quick nutrition lesson:

  • 1g of Protien = 4 kcal
  • 1g of Carbohydrate = 4kcal
  • 1g of Fat – 9 kcal

Your macro nutrients are important to consider. A lot of diets you see are based solely on calorie intake. Fat loss? Eat less calories than your DEE. Weight gain? Eat over your DEE. This is true to some extent but the evidence doesn’t always back it up. With proper macro nutrient ratios you can manipulate your diet while not adhering to this basic concept and make great fat loss and muscle gains. A combination of both schools of thought will get you the best results. With that said it is important to get enough protein to feed your muscles and aid in recovery.

So, the first thing we need to do is establish a daily protein intake. If you are over 15% Body Fat I like to have people eat 1g of Protein per lb. of LEAN mass. Your lean mass is pretty easy to establish. Take your weight and multiply it by your percentage of Body Fat. Therefore a 200 lb male with 20 percent Body Fat has 160 lbs of lean mass. At 20 percent Body Fat he has to make fat loss a priority so he is going to eat 160g of Protein a day. Now that he has his daily Protein intake established he can figure out how many of his daily calories are allotted to protein. In this case 640 kcal.

Still with me? Alright, so now he knows that 640 kcal are taken up by protein consumption. Next, he has to figure out how many calories are allotted to his “energy” calories. Energy calories are those comprised of fat and carbohydrate. Let’s say his DEE is 3,000 calories this would mean he has 2,360 kcal left to use toward fat and carbohydrate consumption. The ratio of the two is where we can start to really manipulate the results of our diet. The ratio you use is largely dependent upon your body type and goal. I don’t want to get to lengthy so check out this table to see what your body type is:

A little confused as to where you fall. Imagine you didn’t workout at all for 6 months who you most closely resemble. With that, if you are endomorphic your insulin sensitivity is worse so you are more susceptible to weight gain with an excess intake of carbs. Therefore you don’t want to eat too many of your energy calories from this source maybe 30 – 40% and tapering down every few weeks until you eventually are eating only about 10% of your energy calories from carbohydrate rich sources.  If you are severely ectomorphic you have high insulin sensitivity and it seems no matter what you do or lift you can’t gain an ounce. Your body is probably best suited to eat a high carbohydrate diet. In the middle are the ass-holes. They were born with a six pack and their gonna maintain it with little focus on their diet. They are best suited for an equal ratio of carbohydrate and fat intake. Obviously you can fall in the gray area between the types, adjust your ratio accordingly.

Still tracking? I know this is getting a bit long but it might be some of the most practical info you read on nutrition. So keep Reading! Let’s look at our test subject he has 2,360 kcal for energy calories. He is slightly endomorphic, muscular but holding on to that baby fat. For instructional purposes we are going to set his ratio of carb to fat equal to start his diet. Eventually he will begin to taper down to drop more and more body fat. Moving forward, he will figure out his fat calories first. He has 1,180 kcal to devote to fat. From here he takes this number and divides it by nine.  He will eat approximately 130g of fat Daily. Next, carbohydrate intake. He takes the same number 1,180 and divides it by four.  He will eat about 300 g of carbohydrates daily. Pretty easy right?

Now he has established his macro nutrient intake for one day:

  • 160g of Protein
  • 300g of Carbohydrate
  • 130g of Fat
  • Approx. 3,000 kcal / day

Now that he has all this baseline info…lets get him fit for 50 bucks. Before he heads to the grocery store he needs to simply multiply these numbers by seven. There are seven days in a week last I checked and we are getting one weeks worth of groceries. His weekly intake is as follows:

  • 1,120g of Protein
  • 2,100g of Carbohydrate
  • 910g of Fat
  • Approx. 21,000 kcal / week

Calculator in hand he can head to the grocery store and here comes the challenge. Can he meet all the macro nutrient needs for 50 dollars. If you head to the store, calculator in hand, and can fill your cart with exactly this many grams of Protein, Carbohydrate and Fat you will meet the calorie number without even keeping track of it. Is it possible? Yes! Check out this receipt and these pics for proof! No excuses!

Grocery List: 2 Packages (2lbs total Ground Turkey), 3lbs of Skinless Chicken Brest, 1 Jar Natural Peanut Butter, 2 packages of frozen blueberries, raspberries and broccoli, 2 bell peppers, 2 boxes brown rice, 2 Cans of Beans (Kidney and Black), 2 Large Sweet Potatoes, 2 Dozen Cage Free Omega – 3 Eggs, 1 Small Bottle Olive Oil, 1 Thingy of Raisins, 2 Bags chopped Walnuts…$50.02, Looking good and feeling great…priceless…OOOOOHH!

Ok, so it is possible and I even adhered to these rules when choosing foods, you should too:

  1. Variety
  2. No processed Foods
  3. Veggies and Fruit must be selected
  4. A mix of foods you need t prepare and some you can eat on the go

Now that you have the food. Get rid of the other food in the house. Here is everything your going to put in your mouth for the next week. Note: I do use two supplements for before and after workouts: Surge Workout Fuel and Surge Recovery. I have 4 training sessions a week so I know I am going to have 4 servings of each, I subtracted the nutrient info from the total calories and macro nutrient profiles for the week.

I recommend you do the same. That aside, here is my new approach to nutrition. It’s just too much to pay attention daily to my macro nutrient profile. It’s way easier to just look at calories and make sure I keep these points in mind:

  • Protein every Meal
  • Fruit or Veggie Every Meal
  • Eat 5 – 6 meals a day
  • No eating after dinner

Following those points, I just track my calories using a livestrong.com application on my phone. You can use that or the tons of other tools out there such as fitday.com. Don’t worry about the grams of protein, carbohydrate or fat. Just eat the allotted amount of calories per day and follow those four rules. You have already figured out your total amount of macro nutrients for the week. Pretty neat huh?

I am following this plan, and I encourage you to as well. Let me know how it goes and what your going to do with all the money you save! Happy Training!

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