We just got done with a “bro meals” series, where I shared with you some of my favorite quick and easy recipes to get muscles and look lean.
Now we are going to take a step back, and do a quick series on some “bro diet basics”, so that you can better understand how recipes like the ones I’ve been sharing fit into eating to reach your fitness goals.
I am going to take you through the same steps I would as if you were a new client at our personal training studio and I was making a customized plan, just for you!
*If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program at the link below:
-> http://bit.ly/14dayjump2021
The first thing we need to figure out is your daily calorie requirements.
Getting this sorted, tracking, and tweaking this number will determine if you lose weight, gain weight, or stay the same.
The rough estimate number we start with is:
25-45 kcals/kg
We use the individual’s existing diet journal as a starting point, OR take their current diet habits / activity level / lifestyle / etc. into consideration.
Example:
Female
160 pounds / 73kg
Daily calorie target range = 1818 to 3285
A more sedentary / higher body fat person is going to start on the bottom or lower end of the range. A more active / lower body fat person is going to start towards the middle or higher end of the range.
Of course, the other big factor is if we’re trying to lose fat, we need to be in a daily deficit, and if we’re trying to gain muscle, we need to be in a surplus.
I would take all of these things into consideration for you as a new personal training client, and then would give you a number to start with based on your goals for the next 90 days.
Stay tuned for next time where we’ll break this down further, and talk about exactly WHERE those calories should come from – your protein, carb, fat needs, and more!
– Forest and the FVT Team
PS – If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program at the link in our at the link below: