Not All Calories Are Created Equal

You want to get lean?

That’s great!  You are a part of a great club of people who all want to better themselves, and making the decision to start trying is the biggest step to take in your fitness journey.

If you’ve been following this blog for long, then you know that I’ve been writing up a series on health, wellness, and nutrition this week.

In my first post, I talked about how I wanted to find a Subjective Diet Format (SDF), a diet tailored for me specifically.  I factored in my weight, my current eating habits, the amount of ambition I have along with my goals, and my Crohn’s Disease(to read that post, click here).

In my second post, I talked about finding the amount of calories you should be eating by using your Basal Metabolic Rate.  I left a link to a Basal Metabolic Rate Calculator, but you could also find one with a quick Google search.  To read that post, click here.

In the last post, I talked about the obvious but oftentimes overlooked..

Eating clean!  The best first step you can make is not cutting your calories or upping the cardio, although those things are both important.  The best first step is cleaning up your eating choices so that you know, despite any extra pounds, that you have a healthier body.  To read that post, click here.

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image courtesy of SimpleReminders.com

..and today’s post naturally picks up where yesterday’s post left off.

I want to drive home a point!  Not all calories are created equal.  Let’s compare Carl to Jimmy:

Carl eats two pounds of macaroni and cheese, and a pound of boneless chicken chunks from Walmart’s deli.  This adds up to about 3,000 calories!  For an active male who works out, this is probably within his basal metabolic rate.  For the sake of this post, let’s say Carl DOES in fact work out.  Carl is possibly eating under his active Basal Metabolic Rate and will lose weight….but is he as healthy as Jimmy?

Jimmy eats five meals.  These five meals are each an eight ounce chicken breast with a serving of broccoli, a serving of green beans, a serving of carrots, and a serving of fruit.  Jimmy MAY indulge once in a while with a starchy white potato.  Overall, Jimmy may be consuming close to the same amount of calories as Carl but I would bet his left arm his diet is going to make him a LOT healthier.  Before you ask…NO, I would not bet my own left arm even if I’m guaranteed a win!  Screw that!

..but my point is this!  Carl’s meal had literally no vegetables and was full of fat and carbs.  He easily got his protein requirement but he didn’t get crap for heart health.

It is important to track protein, carbs, and fat!  However, there’s also factors that most people overlook like sodium and cholesterol.  According to the National Institute of Health, cholesterol plays a MAJOR role in heart disease.  In layman’s terms, lower your bad LDL cholestrol and increase your good HDL cholestrol.  You can do this by avoiding foods that are high in saturated fat and eating more unsaturated fat through walnuts and almonds.

In conclusion to this week’s discussion on diet, I say “BE LIKE JIMMY!  AND DON’T LISTEN TO CARL’S NUTRITIONAL ADVICE!”  I would yell that on every rooftop in town if I thought….you know…people wouldn’t think I’m crazy.

While we know that Carl and Jimmy will both lose weight by eating less calories, we should all agree that Jimmy has the better strategy.  So be like Jimmy, or vegan-paleo-pescatarian Jimmy, and eat healthy.  Not only will you look great, but your body will thank you!

Finding The BEST SUBJECTIVE DIET

Hey all!  It has almost been six months since I started lifting and the journey to being at peak physical condition has turned out to be most like a roller coaster.  It’s had its ups and downs, and I’ve learned a lot along the way.

..and although I’ve written a lot about exercise, my Crohn’s disease, lifting weights, and nutrition I have never actually sat down and mapped out what will work best for ME.  Keep in mind when reading today’s post that what works for me may not work for you, and that finding a proper diet is probably more of a subjective issue than something that is objective, i.e. clearly defined and universally set in stone.

So the best subjective diet…What is it!?

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While I cannot get into all of the details today about nutrition and science, I will dive into finding what works best for me and possibly a Subjective Diet Format (SDF) that works for anyone trying to decide upon their ideal dietary needs.  I will be posting every day this week with new information on diet that will help us all find out what works best for us.

So if this week is like a seminar on diet, consider today the introduction.

..and as I said, I will start by identifying factors that will best help me find a diet that is subjective to me.

For starters,

I am 21, I am lifting weights for about an hour every day, I am highly active, I am slightly overweight with a body fat percentage around 15 to 20%, and I have crohn’s disease.

So we can conclude that I am highly active and I should probably look the part, but I am not quite cutting it!  Which is possibly what I need to do…a cut.  So that leads me to assume that I should be dropping my caloric intake.

After doing a Basal Metabolic Rate (BMR) calculator, I have found that I need about 3,000 calories a day to be at maintenance.  For the means of losing fat and looking my best, I will have to eat about 2,500 calories a day and continue my activities.

I have also figured in my Crohn’s Disease, and I should eat less processed food to make those 2,500 calories a day more nutrient dense and fulfilling.

Here is how I added all of this up into what I am calling my Subjective Diet Format:

  1. Age
  2. Activity Level
  3. Body weight, fat percentage, and height
  4. Any health conditions

It’s really all pretty simple and I think it was a good outline for me to use my basal metabolic rate along with remembering my Crohn’s Disease.

I hope this helps you and tomorrow we will go a little more in depth!

 

Progress To The SMART physique

A week ago I introduced you to SMART goals and how to get ripped implementing smart strategies. To read up on how to cut down your body fat and achieve your perfect physique in a timely and attainable manner, click here.

I’ve been using SMART goals along with intermittent fasting to cut down the body fat, and cut out the excuses.

..cut down the body fat, and cut out the excuses.

I have been intermittent fasting for a few weeks and my results aren’t incredibly impressive. Here are some pictures I took today:

   

I have a decent amount of size and a wide back so I assumed that intermittent fasting may help me achieve my goals. While it does help with portioning due to a small eating window, it didn’t necessarily help me lose any fat. It actually became hard to retain muscle mass and I overate to compensate.

    
So for this past week I have decided intermittent fasting will just not work for me. Now, with SMART goals in mind, I am taking more calculation into my fat loss. 

In the past week I have already lost two pounds and I am feeling better than I was before. I am drinking lots of water to stay hydrated, taking a multivitamin along with my fish oil and vegetables, and eating high quantities of lean meat.

My training is consistent and now, with my diet on point, I am more than confident that you will be seeing a completely transformed Christian Boyles over the course of the next few months.

This confidence is because I set SMART goals for myself and I’ve built the character through trial and error.

Just remember, no matter how many times you fall down…

..continue to get back up and keep trying. You know deep down that you have a lot of potential and you can, and will, be victorious.