Introduction Welcome and hello. What I have put together for all of you is a complete guide to diet and nutrition. Diet is the fuel of all of your athletic activity, it’s crucial you keep the machine running at a high level, or you’re metaphorically going to be running on E. Diet is easily the most overlooked part of any fitness plan. The world is full of quick fixes and “easy” solutions. The truth is, while some of these *might* work in the short term, they are largely unsustainable. What I plan to provide you is not a diet plan, but rather a foundation of a lifestyle you can follow for optimal results inside the gym and for your general health. Let’s dive right into this:
I,ve been on 1920 Calories for months and neither gain nor lose weight and muscle has stayed the same doing 3 x weekly PPL workouts and walking on average 12-18k steps daily (have a very active dog).
Since I´m starting tomorrow your PPL workout, moving from 1920cal to 2910cal (as per the TDEE calculation+300-500 cal for growth) and eating carbs literally scares me, It has taken years to lose the 25kg of fat eating keto/carnivore to do it, so it´s not the best to see 400 or so grams of carbs daily! Freaking out over here..
I will use the month of Sept 2021 to eat at 2910 cal, eat at the suggested meal plans, plus PPL workout and keep my walking the same.
This was a great article. I've never really spent the time to understand the "why" behind how to structure macronutrients and have just eaten "healthy" food without much thought as to how much or what proportions. Super helpful stuff here. Thank you.
My TDEE came out to ~2,700 (169lb, 5-9 male with desk job)
Macros based on your calculation are as follows, assuming building muscle:
Protein - 169g/day or 676 calories
Fat - 50g/day or 450 calories
Carbs - 369g/day or 1,874 calories
Using the eye test, seems higher in carbs than most advice I've been given. At the least I'd expect protein and carbs to be closer to equal. Mind elaborating on your rationale for the breakdown between these two?
Thank you very much for such an instructional free guide. Although I did the "January 1st start," I have been near perfect cooking and eating whole foods. This is going to let me tweak a bit though to continue to optimize a Recomp mode diet.
It is a credit to you to realize that helping those working their tail off but not having full guidance is what real charity entails. I look forward to delving further into your substack.
New subscriber. Love your content. Did the calculations and I got a TDEE of 4329...
Obviously, I want to lose a good amount of weight. I don't want to subtract anywhere near 1000, but if I go by the -500 rule I'm still sitting at a little above 3700 calories. That is a lot of food. I am a 6 foot 2, 250 pound, 24 year old male. Should I actually be eating at that number?
so I calculated my BMR using the formula above and x1.5 for TDEE (sedentary), and then saw in another post the damn ripped calculator and got a way lower number with that. I'm dumb but why the >800 cal difference?
Solid breakdown of some of the more confusing aspects of weight training, nutrition, and calories In/Out. More of the Jungle needs to like and share.
I,ve been on 1920 Calories for months and neither gain nor lose weight and muscle has stayed the same doing 3 x weekly PPL workouts and walking on average 12-18k steps daily (have a very active dog).
Since I´m starting tomorrow your PPL workout, moving from 1920cal to 2910cal (as per the TDEE calculation+300-500 cal for growth) and eating carbs literally scares me, It has taken years to lose the 25kg of fat eating keto/carnivore to do it, so it´s not the best to see 400 or so grams of carbs daily! Freaking out over here..
I will use the month of Sept 2021 to eat at 2910 cal, eat at the suggested meal plans, plus PPL workout and keep my walking the same.
Thoughts here?
This was a great article. I've never really spent the time to understand the "why" behind how to structure macronutrients and have just eaten "healthy" food without much thought as to how much or what proportions. Super helpful stuff here. Thank you.
My TDEE came out to ~2,700 (169lb, 5-9 male with desk job)
Macros based on your calculation are as follows, assuming building muscle:
Protein - 169g/day or 676 calories
Fat - 50g/day or 450 calories
Carbs - 369g/day or 1,874 calories
Using the eye test, seems higher in carbs than most advice I've been given. At the least I'd expect protein and carbs to be closer to equal. Mind elaborating on your rationale for the breakdown between these two?
What do you think of sour dough bread or Dave’s Killer Bread as a carb source?
Thank you very much for such an instructional free guide. Although I did the "January 1st start," I have been near perfect cooking and eating whole foods. This is going to let me tweak a bit though to continue to optimize a Recomp mode diet.
It is a credit to you to realize that helping those working their tail off but not having full guidance is what real charity entails. I look forward to delving further into your substack.
New subscriber. Love your content. Did the calculations and I got a TDEE of 4329...
Obviously, I want to lose a good amount of weight. I don't want to subtract anywhere near 1000, but if I go by the -500 rule I'm still sitting at a little above 3700 calories. That is a lot of food. I am a 6 foot 2, 250 pound, 24 year old male. Should I actually be eating at that number?
so I calculated my BMR using the formula above and x1.5 for TDEE (sedentary), and then saw in another post the damn ripped calculator and got a way lower number with that. I'm dumb but why the >800 cal difference?