Category Archives for Diet

How to track your diet progress

Summary Inputs: Training: Keep track of your 1RM’s or best weight for reps for each of your major lifts (Squat, Bench, Deadlift, Chin Ups). This can be written down on a piece of paper, your phone, your computer, whatever works. Food: Buy a digital food scale with up to 1 decimal place accuracy – measure […]

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How much should you eat? – The Diet Set up Part 2

If you have 30 seconds, read the summary If you have 10 minutes, read the entire post. Summary The make up of your caloric intake should be made up of: -Protein based on your body weight and depending on your goal -Fat percentage of your caloric intake depending on your goal -Carbohydrates to fill the […]

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How much should you eat? – The Diet Set up Part 1

If you have 30 seconds, read the summary If you have 10 minutes, read the entire post. Summary Use the Mifflin St Jeor formula to calculate your basal metabolic rate Multiply your basal metabolic rate by an activity factor to arrive at your maintenance calories Adjust your maintenance calories up/down depending on whether you want […]

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Introduction to Weight Loss and Weight Gain

If you have 30 seconds, read the summary If you have 10 minutes, read the entire post. Summary Energy balance is the relationship between energy in (food intake) and energy out (daily living) At its most basic level weight gain and weight loss happens through manipulation of the energy balance Note the distinct difference between […]

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