What I am about to tell you is my discovery in getting in shape and staying shredded.
I am 33 years old but have been in the game since I was 18. I have always lifted weights but my nutrition has been horrible until now.
I am a huge skeptic when it comes to what people tell me until I research it for myself. After chasing my dream of being shredded for years and not getting anywhere, I started to pay for advice. I kept getting closer to the shred but would always seem to come down with a cold, or my cravings would overcome me, and in 2 weeks all my progress would be gone. That has completely changed now.
This is the secret to getting in shape that only a few personal trainers know.
The body needs a certain amount of carbs, proteins, and fats to maintain a hormonal balance. This is called calorie and macro/micro counting. Three separate things, but intertwined. Calories are heat energy units measured by whether it is a fat, carb, or protein. Fats have 9 calories per gram of fat, carbs and proteins have 4 calories per gram. Depending on your body type, you want to have a ratio of healthy proportions. Skipping carbs is a thing of the past. Ectomorph(skinny/High metabolism) 25% protein, 55% carbs and 20% fat. Endomorph(broad and thick) 35% protein, 25% carbs and 40% fat. Mesomorph(naturally muscular and athletic) will have a ratio of 40% carbs, 30% fats, and 30% protein for proper hormonal balance. The body recognizes a deficient caloric intake when you do the math of 12 cal x your body weight(15 cal per lb for maintenance weight). Example, 12 x 171 = 2052 calories. This amount of calories would allow the loss of weight at about .5 lbs per week with no real activity for a person at 171 lbs. When you stack on heavy weight lifting into your daily routine, you will cut the fat fast and put on muscle like a beast.
I am a mesomorph, so we will calculate based on this:
Find the protein intake of your calories at 30%. Example: 2050 x .30 = 615 calories from protein a day.
There are 4 calories per 1 gram of protein. 615 / 4 = 153.75 grams of protein a day.
Then to find the carbs, which are the same caloric amount of 4 calories per gram of carb, you will find 40% of the total caloric amount of 2052 by multiplying by .40 = 820.8 calories which need to be divided by 4 calories per gram of carb = 205.2 grams of carbs.
This is the same for the fats but at 9 calories per gram of fat(fat weighs more). Same formula but different numbers. You will find 30% of 2052 by multiplying by .30 = 615.6(same number as above) and then dividing by 9 to = 68.4 grams of fats.
This is the secret on how to calculate calories and macros. Use the MyFitnessPal app to keep track of everything.
Knowing how to do this will give you the exact understanding of what you need to put in your body at all times. This should have been taught in schools in the 1st grade. Science is based on weight, mass, volume… it’s basically food science for your body. These formulas have proven the body works best in this state. They just keep all of this secret from everyone. Thanks to the internet, I found it…