by Tony Gjokaj June 18, 2021 5 min read
If you have looked at a few of the Intermittent Fasting protocols and have selected the protocol you want to try, now we can deeper with the setting up our food or macronutrient intake.
When it comes to eating and training like a warrior, you should be cognizant of the nutrition you're getting and how well you perform in and out of the gym. This will include whether or not you're trying to lose body fat or trying to gain muscle mass.
In this post, we will explore setting up your food or caloric intake around Intermittent Fasting.
Let's dive in!
Before we start exploring how to track calories or food intake, it's important to get into a simple mindset of the process of energy balance.
To start, based on the 1st Law of Thermodynamics, we can determine that energy (or calories) can determine the rate of weight gain or weight loss:
In understanding this, you can also see why we might like to limit gaining more body fat than muscle, or losing more muscle instead of fat.
When it comes to energy balance, I like to focus on having the following mindsets for each phase:
If we are training for muscle gain, we want to limit body fat gain. We we want to eat as much as we can to get stronger and limit body fat gain.
If we are training for fat loss, we want to limit muscle loss. We want to eat as much as we can while still losing weight.
Now that we have a fair understanding of energy balance, we can get into the tracking.
If you’re just getting started with tracking or portion control methods, I would encourage you to start by keeping a Food Journal. A Food Journal is just a way to track how many meals a day you're currently getting, and whether or not you're consuming too much or too little.
A simple 1% change per day is manageable.
If you feel like calorie counting might be overwhelming to start, start by journaling what you eat and monitoring that.
A simple step like this has changed some of my past client's body compositions dramatically.
Just like tracking your monthly expenses, I believe it’s important to know what you eat... and awareness is a huge part of success!
When it comes to meal tracking, you can write it down, or download a meal tracking app like MyFitnessPal.
MyFitnessPal will help you track foods by searching in their database for the food you eat.
I do this to track my food when I eat out at restaurants too: even if the calories aren’t exact or the meal isn't exact... I have access to a database with a general ball park of how many calories a meal could potentially have.
Another solid app would be MyMacros+.MyMacros focuses more on tracking macronutrients, which we will discuss more in a future post.
Now with that out of the way, we can dive into two Meal Track methods: both of which can be chosen based on your personal preferences.
If you don’t want to track your calories or macronutrients, start by portioning your foods. With this method, we prefer using Precision Nutrition‘s method on portion control, you can use this to size our portions.
Here’s how to do it:
Now when it comes to Intermittent Fasting, we might have multiple hand portion servings when it comes to getting enough calories in for energy, performance, and more.
A great way to get a decent ballpark of where you should start is the Precision Nutrition's Calculator, which you can use here.
This will allow you to get an accurate estimation of how many hand portions of food you should get.
As you can see here, this may be a less complicated method of “food tracking” for some.
If you find that after a COUPLE OF WEEKS you are struggling to drop weight, take out 1/2 portion of carbohydrates out in one meal (or take a fruit out) and assess.
You should expect to see results overtime.
Method two is a more precise and analytical method of tracking calories. The following steps are what I use in getting a more accurate estimation of maintenance calories before I dig into either a “gaining weight” phase or fat loss phase.
This calculation would be best used for people who weight lift and are fairly active.
Alternatively, if you prefer, you can get your caloric goal from the Precision Nutrition Calculator here.
Take your body weight and multiply it by 10.
This will give you a base calorie intake.
The base calorie intake is what you technically burn through daily without any sort of physical activity.
The activity multiplier is a generic estimation; you might need to adjust depending on how much energy you expend. This is determined by the following:
This will determine the calories you can eat to maintain your current physique.
If Fat Loss is the goal:
If Weight Gain is the goal:
The reason why the calories decrease with training experience is that it becomes harder to build muscle the more advanced you get with exercise.
Now that we have our calories down... we can dive in further and get more precise by introducing Macronutrients and Micronutrients.
Until then, if you have any questions or comments, email us at email@example.com or direct message us on Instagram.
Until next time, Reforged Legion!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj October 07, 2022 4 min read
Men, I know what it is like to be overweight and depressed.
Not having the energy to do anything but relax and sleep.
While relaxation and sleep are incredibly important, they can make us feel like we are not making progress in our lives.
And when depression hits, it’s very difficult to push through with exercise and weight loss.
But did you know that even though it takes time and some effort, you don’t need to get obsessively crazy over it?
In fact, with just a few small adjustments, you can lose weight, fight back against depression, and take your life back.
If you're serious about shedding pounds and pushing away those depression demons, here are five tips that can help get you started.
by Tony Gjokaj September 05, 2022 4 min read
A few weeks ago, my buddy Grant and I talked about nutrition.
We talked about how he's lost over 120 pounds so far with the weight loss progress he's been making.
This is all because he has been making healthier decisions over time.
One of the newest challenges he's facing right now is he's got a new job. He's working 10 to 12 hour days with physical demanding labor.
And what's been happening for him is that he's been super exhausted, he's not motivated to meal prep, he's having trouble trying to sit down and cook foods doesn't have the energy doesn't have the time.
So what I propose is five tips that you can use to live a more on the go fast food healthy eating lifestyle.
by Tony Gjokaj July 27, 2022 4 min read
Have you ever experienced anxiety that drains all of your productive energy?
Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults in the US each year.
If you're someone who suffers from anxiety, you know that it can be incredibly debilitating. It can hold you back from some positive experiences and opportunities as a result.
The good news is that there are ways to overcome it!
In this blog post, we will discuss eight best tips for overcoming anxiety, from an expert that has been there themselves!
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