INTELLIGENT TRAINING

Beth Bishop is a National Academy of Sports Medicine Certified Personal Trainer. She holds certifications from KBA and KBC for kettlebell training, Annette Lang for Pre-Natal/Postpartum Training and Integrative and Corrective Stretching, and SPINNING.

You can find her training clients at Elevation Fitness.

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How many calories should I eat every day?

Today I’ll show you an easy way to figure out (roughly) how many calories you need to eat in each day based on your body type, activity level, and goals (lose weight, maintain weight, or gain weight).  I’ll also show you how many calories of each macronutrient (fat, carbs, protein) you’ll need to eat to optimize your goals.  Happy calculating!

Step 1-  Determine Your Body Type

Ectomorph- Naturally skinny, skinny limbs, fast metabolism, higher carbohydrate tolerance.

Endomorph- Naturally thick and husky, broader limbs, slow metabolism, low carbohydrate tolerance.

Mesomorph- Naturally muscular and athletic, moderate metabolism, moderate carbohydrate tolerance.

Here’s a general view of what these types could look like:

Step 2- Determine Your Closest Activity Level

Sedentary- Minimal exercise

Moderately Active- Exercises 1 hour 3-4x/week

Very Active- Exercises 1 hour 5-7x/week

Step 3- Use The Magic Multipliers

Using the multipliers below find your specific multiplier numbers.  Use your two numbers and multiply them by your weight in pounds.  Let’s make up an example.  Joe is a  mesomorphic sedentary person who weighs 150 pounds and wants to lose weight, will use the 10-12 multiplier.  They will need to eat between 1500 (150x10) and 1800 (150x12) calories/day.

Weight Loss- 10-12 (sedentary), 12-14 (moderately active), 14-16 (very active)

Weight Maintenance- 12-14 (sedentary), 14-16 (moderately active), 16-18 (very active)

Weight Gain- 16-18 (sedentary), 18-20 (moderately active), 20-22 (very active)

Step 4- Determine your Macronutrient Estimates

Using the guidelines below, multiply your recommended calories by your percentage estimates. For example, we already know our mesomorphic friend Joe needs to eat 1500-1800 calories/day.  Let’s take an average of 1500 and 1800 for the sake of this example—1650. This means he will need to eat 30% protein, 40% carbs, and 30% fat.  To figure out how many calories of each macronutrient, we multiply 1650 by 0.3, 0.4, and 0.3.   Joe will need to eat 495 calories from protein, 660 calories from carbs, and 495 calories from fat. 

Ectomorph- 25% protein, 55% carbs, 20% fat

Endomorph- 35% protein, 25% carbs, 40% fat

Mesomorph- 30% protein, 40% carbs, 30% fat

Step 5- Get the Grams

To make these #’s a little more manageable, we’ll break down the calories into grams.    We will simply divide our calorie #’s by the respective calorie/gram.

Protein-4 cal/gram

Fat-9 cal/gram

Carbs- 4 cal/gram

Joe will need to eat 123 grams of protein, 165 grams of carbs and 55 grams of fat to lose weight.

5 Healthy Eating Habits You Should Form NOW

Healthy nutrition is all about finding balance— not glorifying or demonizing certain nutrients like many fad-diets would have you believe.  We like to go to extremes— we hear Acai berries are good for you, so we go out of our way to purchase products containing Acai berries, regardless of the sugar content or overall nutritional value of the item.  We hear that not eating carbs makes you lose fat quickly, so we go on a crash no-carb diet.  Ridiculous.  Everyone put down your paleo diet books or whatever hot new cleanse you’re considering torturing yourself with and snap the fuck out of it! 

Getting to your ideal body composition and feeling your best requires lifestyle changes and sustainable eating practices.  Let’s start by incorporating these 5 habits into our diets now.

1. SUSTAIN- Try to eat something every 2-4 hours.  Stop thinking about “meals” and “snacks” and start thinking about “feeding opportunities.”  If you eat small meals throughout the day, you’ll rev up your metabolism and avoid binge eating, excess munchies, or feeling too full.   PORTION SIZE people!

2. FUEL YOUR BODY WITH PROTEIN AND VEGETABLES- Your body is a Porsche, if you give it crappy gas— it will run like crap.  Avoid processed foods.  Reach for FRESH produce, whole grains, and lean complete protein sources.  Try to eat one serving of a lean complete protein (about the size of your palm) and 1-2 servings of vegetables (1-2 cups) with every meal.  Yes, even breakfast. Your cereal with milk pales in comparison to an egg white omelet with chopped fresh vegetables.   You should get at least 5 servings of vegetables a day MINIMUM.  Eat it up.  On the go? Hard boil eggs the night before and bring some raw veggies with you.  No excuses. This is your body we’re talking about here.  Oh and guys, feel free to have an extra serving of protein here or there. You’ll need it for the gunz show.

3. CARB IT OUT POST WORKOUT- Eat your carbs when your body needs them the most— post-workout or strenuous activity (within 2 hours).  This is when your muscles are in need of a serious glycogen boost, and carbs will be used right away to help your muscles recharge.  Try to focus most of your carb intake around your workout. 

4. GIMME THAT HEALTHY FAT! - Your body needs fats to survive and your skin needs healthy fats to glow! Get your fats from nuts, avocados, flaxseed, olive oil, etc. and not from processed crap sources.

5. CHEAT-  Yes, that’s right.  I said cheat— but only in moderation. Allow yourself 3-4 portion-sized cheats a week. Many people fail to establish healthy eating habits because they focus too much on limiting themselves.  When we severely restrict what we eat, we start thinking about what we can’t have and drive ourselves crazy.  If you like ice cream, have it once in awhile, just be mindful of portion size. Does looking at a cow make you hungry? Have your steak— not a 32oz steak, maybe just a 10oz. 

Balance. Balance. Balance. Good luck with these 5 habits!

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