The topic of nutrition can be very complex and very confusing. I’ve had a large influx of people reaching out to me in the recent weeks to get my take on nutritional principles 3.0 style. My goal is to try and make it as easy as possible, so here are a few definitions and a re-definition of some important terms to comprehend.
Macronutrients – All foods are comprised of 3 macronutrients: Proteins, Carbs, and Fats. All foods will have a value of each of these whether it’s a value of 0 or greater. Macronutrients are foods needed in large quantities for maintaining essential bodily functions, developing muscle, energy and metabolism needs.
BMR – (Basal Metabolic Rate aka Resting Rate): Your body expends energy aka burns calories every single day just by ensuring that the vital organs work to keep you alive.
Simpler Terms: If you fell into a coma, and were on a hospital bed all day, your BMR would be the total amount of calories your body burns, just from living and breathing.
TDEE – (Total Daily Energy Expenditure aka Maintenance Calories): If you are reading this post, then I’m going to assume that you’re not in a coma. Your body burns calories just from Livin…but we need to account for calories burned from getting in and out of bed, walking up and down steps, manual labor, and working out. Our TDEE will be our BMR multiplied by an activity factor. Your TDEE, also known as maintenance calories, will be a set number of calories that your body burns while taking into account how active or sedentary you are.
Simpler Terms: If you eat that exact number of TDEE/maintenance calories every single day, you will neither gain nor lose a single pound.
Therefore we must figure out our TDEE’s, and in order to lose weight you will need to eat about 15-20% less than our TDEE/Maintenance. For those Bulking looking to gain muscle/weight will be eating 15-20% above their TDEE.
Special Note* – I do not subtract the amount of calories I burn from exercise, because that’s already factored into the activity factor to determine my TDEE number.
CLEAN EATING – I am going to re-define the term “clean eating,” and at the same time apologize for forcing this concept upon people at one time.
CLEAN EATING DOES NOT AUTOMATICALLY EQUATE TO HEALTHY NOR DOES IT AUTOMATICALLY EQUATE TO WEIGHT LOSS.
Simpler Terms: I will define “clean” foods not as healthy foods, but just as any type of particular food that has a high micro nutrient profile, typically lower calories or less carbohydrates/fats, and an effective macronutrient value to serving ratio. Veggies, Brown Rice, chicken breast, etc are your most common “clean eats.” However, we have a huge misconception that by simply switching to all clean foods we will automatically lose weight and get that sick pack. However, not understanding macronutrient values and how much of each these to values to take in daily, we won’t get the results we want.
****I will try to post up Part 3 as soon as possible, because I know that many of you will misconstrue some of the information and apply some of this knowledge in an incorrect manner. Please make sure you read all my posts before starting anything drastic or at the very least email me for questions***
Preview of Part 3: Introduction of 3.0’s adaptation to IIFYM (If if fits your macros aka flexible dieting)
I’m sure a lot of you will read the above definitions and say to yourself, why don’t I just start counting calories AND/OR why don’t I just start eating below my BMR and burn a whole lot of calories too?
If you eat too close to your BMR or worse under your BMR (which many people do) in addition to hours of cardio, your body will sense this. It needs those BMR calories to sustain your energy and to keep you alive. Since it will physiologically adapt to the way you treat it, your body will sense you are in starvation mode and hold onto all your fat stores to account for energy needed because it assumes that you’re going to keep doing more cardio and keep starving yourself.
DON’T JUST STRAIGHT COUNT CALORIES! – Think of establishing your BMR and TDEE as buying all the necessary ingredients for the perfect cake. You have everything you need, but if you do not have the right measurements of each ingredient aka your macronutrients (proteins,carbs, and fats) then your cake will come out looking like sh#@.
Part 3 I’ll teach you the perfect recipe for being a sexy cake. Stay Tuned! (If you don’t want to miss out on all these nutrition posts go to the top of my website and go to the “Join the 3.0 Army” link!