I’d like to start off this post hoping that everyone had a great Valentine’s Day. Always remember that a holiday does not dictate when you should love. Love is something you express 365 days a year so show love to those closest to you, and more importantly love yourself!
Now lets get down to business, and the real reason you are here. Today we are going to talk about nutrition and how we can get you to achieve your weight goals, whether that is getting leaner or doing a lean bulk.
I have studied nutrition and diet plans for quiet some time, but by no means consider myself an expert in the topic. For that reason I went to real experts. 3DMJ is a group of natural bodybuilding coaches who are dedicated to helping athletes reach their true potential, and let me tell you this team is the real deal! Just by first glance you can tell that fitness is what they live for.
Eric Helms is one of the 3DMJ coaches, and he is a GENIUS in the fields of fitness, strength and conditioning, and most of all nutrition. In a six part YouTube series (roughly 2 hours) he explains the “big picture” in creating a nutrition plan. He created The Nutritional Pyramid, and no, not the food pyramid. He built a formula to help people understand nutrition better and organized it from most important (bottom) to least important (top). He also explains that this chart does not mean much unless you make adjustments to your lifestyle & behavior, which he makes a separate video for.
The 3DMJ team provides coaching services, which allow them to work with you in a one on one Skype consultation. This is critical because every person is different and we all have different lifestyles. With their services they are able to assist you in reaching your goals in a more efficient manner.
Now I am only going to speak upon the first three, which are energy & balance, macronutrition and micronutrition. The other two I do not believe are as important, but definitely worthy of watching if you have the time as he provides some great insight.
Energy & Balance (Calorie intake & rate of body weight change)
So there are two routes you can take, you can either do a lean bulk or get leaner. Whichever route you take I highly recommend downloading the “MyFitnessPal” app. This app is great as it allows you to log in your weight everyday to help you keep track of where you are at, and stay on top of your goals. The most effective way of doing this is by weighing yourself at a specific time everyday, such as, right when you wake up or right before you go to bed. This will make it easier on you to reach your goals since our weights tend to fluctuate throughout the day.
Below I have made a graph to give you an idea of what you want to achieve weekly based on your goal of gaining or losing weight. Personally I do a lean bulk so every morning I type in my weight; at the end of the week I average it out, and write it down in the notes section of my phone. As the weeks pass I make sure that my averages are increasing in that .5-1 lb. mark.
|Lean Bulk||Get Leaner|
|Slow weight gain||Weight loss|
|Male ( .5-1 lb. per week)||Female (.3-.8 lbs. per week)||Male lose .5-1% of body weight / week)||Female (.3-.8% of body weight / week)|
Macronutrition (Protein, Carbs and Fats)
The key to dieting is knowing how many calories you are eating. *Major Key*
What we have to do is break your calorie intake into three areas: Proteins (4 calories per gram), Carbohydrates (4 cals/g) and Fats (9 cals/g). These three macronutrients make up your calories. What diet plans do is assign percentages to each of these categories.
|Get Leaner||Lean Bulk|
|Protein||1-1.4 g/lb.||.8-1.2 g/lb.|
|Carbs||remaining calories (calculate last)||remaining calories (calculate last)|
Now lets get to the fun and make these diet plans!
So for my lean bulkers what we want to do is take your body weight and multiply it by 16-20 this will give you your daily calorie intake. Now for those you you looking to get leaner you want to take your body weight and multiply it by 12-16. The number you pick for both of these truly depends on the person since we are all different. The main deciding factor is based off of our activity level, including our subconscious movements. Lets say a person trying to bulk, but is naturally very active, as in, even when they are sitting down they are fidgeting their feet up and down. We would put them on the higher end of the range so about 19 or 20, and vice versa. But any number in those ranges should be fine as you will be able to calibrate to your needs as you go.
Once we get our calorie intake we figure out how many grams of each macronutrient we should have per day. We do this by following the chart above. Lets do an example.
Ex) a 185 lb. male looking to get leaner. First we start off by multiplying his weight by that 12-16 range, lets use 15 (suggesting he is an active individual).
185 x 15 = 2,775 calories
from here we can work on our macronutrients. Lets start with protein I am going to use 1 so we multiply it by the body weight since it’s g/lb.
185 x 1 = 185 g of protein.
Next is fats lets use 25% in this case we multiply the daily calorie intake by .25 and divide that number by 9 since fats have 9 cals/g this will put us in the conversion of grams, which is what we want.
(2,775 x .15) = 416 cal
416 / 9 = 46 g of fat
The last one we do is carbs. For this one we have to set all of our numbers in terms of calories. So first lets do the protein which we multiply by 4 because theres 4 cals/g.
185 x 4 = 740 cal
We already have fats set up for us in calories since we had to solve it in a different manner. So now we must add them together, and then subtract them from 2,775.
416 + 740 = 1156 cal
2775 – 1156 = 1619 calories of carbs
Lets convert it into grams by dividing by 4 since there are 4 cals / g in carbs.
1619 / 4 = 405 g of carbs
So our numbers for this person are 185 g protein, 46 g fat and 405 g carbs.
Another important thing Helms talks about in this section is fiber. Fiber is what helps us to maintain normal bowel movements, which is critical to a healthy life. These are his recommendations for daily fiber intake.
|25 g – 20% of carbs||20 g – 20% of carbs|
Finally make sure to get your fruits and veggies in! Below is a chart explaining how many cups of fruits and vegetables you need based off of your daily calorie intake.
|1200-2000 calories||2000-3000 cals||3000-4000 cals|
|Minimum 2 cups of each||Min 3 cups of each||Min 4 cups of each|
Micronutrition (Vitamins, Minerals and Water)
It’s important to note that micronutrients are not as vital as macronutrients, but they can definitely add value to your energy levels, mood and even your appearance.
In this section I am mainly going to talk about the foundation of life, water.
There are two ways to calculate your hydration.
The first method is taking your body weight and multiplying it by two-thirds (2/3) this will give you the amount of fluid ounces you should drink daily. This is a rough estimate, but it is what I recommend as it will give you a general idea of how many times you should refill your water bottle.
Ex) 150 lb person: 150 x (2/3) = 100 fluid ounces/day
The second method is to track your urine. I know that this is different and might even sound weird, but the goal is to get your urine to be clear five times a day. This is the best way to make sure that you are hydrated, which will do wonders to your life and get you at your top performance level.
For those of you who mainly have yellow urine, using the first method will be great for you as you will finally be able to set a standard of how much you should drink. Just for clarification purposes this is not only based off of water; this takes into account all liquids, except alcohol, since that actually dehydrates your body.
I hope this guide helps you to reach new heights in your fitness journey! Like or Comment below with any questions, I am here to help you chase your dreams.
“Always bear in mind that your own resolution to succeed is more important than any other.” – Abraham Lincoln