A Lifestyle Series: Nutrition

Now that we’re at number four, I figured I’d mention that I am not writing this series in any particular order. Just what I feel is right, ya know?

Anyway, I’m sure you read the title and have the burning question “is this dude going to tell me exactly what I’m supposed to eat to lose weight, build muscle, have tons of energy, help me sleep at night, give me the power of flight, and end world hunger?”
I’ll just tell you now, kinda…

I’ll give you the quick and simple answer. And if you aren’t completely satisfied with that answer, you can read on to learn how to view food, how to create a base plan, and a couple fun facts that might hurt…

A diet consisting of whole foods, intentional consumption, and balanced nutrient profile is a complete and solid approach.

No duh, right? But it’s really that simple. Nutrition isn’t some crazy magical thing that only a few know the truth. It’s just nowadays, that’s what people, supplement companies, and “big food” like to make it seem. Sure, there are deeper sciences to nutrition, but generally, the basic human needs and wants are pretty straight-forward.

So, before we move on into the main body of this article, I want you to understand something that is a bit taboo and uncomfortable to think and talk about:

Having the choice of what you consume in your diet as a whole is one of the highest privileges that could be achieved. When the average person is able to dictate what and how much they take in daily, whether that is vegan, carnivore, “organic”, pizza, etc., is able to walk over to fridge or run down to the store at anytime for anything… that is privilege.
There are many people in other parts of the world starving. Yet, in the West we have an almost 50% obesity rate and people following weird fad diets from the internet.

I’m pointing all of this out, not to blame anyone or cause guilt, only because it matters to understand this when people are polarizing about food and nutrition.
I could care less about what cult you belong to. A balanced diet of meat and plants will always be the correct answer. However, the how much of each and in what form is the nuance that matters. The balance of those can be a far more complex answer, depending on your region, point in time, and needs. Which is why it’s so polarizing. But, if you focus on balance, and figure out what that looks like in your consumption, you’ll be far better off.

-Food is measured by calories which are energy, or heat… which is energy.
-The main classifications of food nutrients have two categories, macro-nutrients: proteins, carbohydrates, and fats; and micro-nutrients: vitamins and minerals.
-Proteins/Carbohydrates = 1g/4cal; Fat = 1g/9cal; Alcohol = 1g/7cal
-If you eat more calories than your metabolism utilizes, you store as energy. And if you eat less calories than your metabolism utilizes, you use stored energy.
-Organic & natural mean nothing but spend extra (at least at the grocery store), and GMOs are not going to hurt you, we’ve been doing it for thousands of years.

Whew, glad we got that all out of the way.

This is where the fun begins…
I am going to run through structuring a meal plan or a macro set. Because the best way to ensure progress toward any goal is calorie tracking. I know what that sounds like, but it’s really not that bad after a couple weeks of it. Especially if you implement a weekly meal prep protocol. Your tracking can be as simple as finding the required protein, carbs, and fats needed and consuming that amount daily. This can be achieved by eating anything you’d like, just as long as you’re within your macro count. The more in-depth one, and my personal favorite, is the actual meal plan. This can be the same set of meals for the week, or for a couple months. The key is to prep it, stick to it, and learn how to season food.

Couple key points for either method: you need to remember to revisit your macros every so often to make adjustments. If you’re working on gaining weight, they’ll need to be steadily increased. And vice versa for trying to lose weight.
A good rule of thumb for the adjustments is keeping a log of average weekly weights, and when this stalls for a 2-3 weeks, make an adjustment.
Also keep in mind that small surpluses or deficits are the best approaches.

This mock plan is based off of what I would recommended to someone who lifts or trains regularly. I will give some changes depending on lifestyle type after.

First, find your maintenance calories with this easy to use calculator: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304

Then once you have that, depending on your goal, let’s start with either adding or subtracting 250cal from that maintenance number.

Protein - .7 gram to 1 gram of protein per pound of body-weight.
Against popular social media views, you do not need as much protein as you’d think (as long as other macro-nutrient needs are being met). If you’re in a prolonged calorie deficit, having a higher end protein diet is the safer option. I personally shoot for .9 to 1 gram daily.

Fats - 20% to 30% is a good range.
Fat is a tricky one. You want to have a sufficient amount coming in to maintain hormone levels and brain function. Low fat for too long can cause issues in hormones, fertility, brain function, and more. Your brain runs off of carbs (sugar), but is made up of fatty tissue. I will note, that men can typically go lower with their fat and longer on the lower side without issues. But that doesn’t mean it won’t or that they should.

Carbohydrates - After you’ve calculated the grams/calories for protein and fat, you now just back fill the rest of your needed calories with carbohydrates. This makes it nice and easy. Do not be afraid of carbs, they’re your friend. Just focus on sticking to the plan, and training.

Make sure to implement a bit of cardio into your weekly routine. It does not have to be anything crazy. I like to recommended a start of 2-3 weekly walks or jogs (Zone 2 and/or 3) for at least 20 minutes. I don’t care what anyone says, but walking is a super power, especially if you stick to a routine. It’s a great addition to any training program.

Food can make or break a training program, lifestyle, or any goal. If you’re serious about a sport, goal, or getting your health and fitness right… food is a great place to focus on outside of the movement itself.

There is so much about nutrition that can be broken down. It’s tough to fit everything in an article. Hopefully I’ve given you some insight and tools to build your own plan.

Build it. Stick to it. Enjoy it.

Or reach out here with any questions:
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