Nutrition fundamentals for body composition and performance

Nutrition fundamentals for body composition and performance: there are two main categories that everyone needs to optimize to reach your goals. The two categories are caloric intake and macronutrient ratios. When these two categories are off track, your progress suffers. 

Your goals almost always include something to do with looking better, feeling better and performing better. People assume that losing weight is on that list because that’s what you have been indoctrinated into thinking. Building / maintaining muscle mass and losing body fat are what you should be focused on. Nobody talks about that because it’s not part of the money making narrative. 

Here are a list of questions that you should be asking yourself:

What are my specific goals?

What should my caloric intake be to reach my goals?

What is my current actual caloric intake?

What macronutrient ratio of protein, fat and carbs should I be using to reach my goals?

What is my current actual macronutrient ratio?

What changes do I have to make to go from my actual current caloric intake and macronutrient ratio to my desired caloric intake and macronutrient ratio?

Once you have the answers to these questions then you can take positive decisive actions that will actually assist you in achieving your goals. Simple doctrinal statements like “eat less and exercise more” and “slim down and tone up” are amateur hour constructs propagated by the money making industries. 

Try “burn fat and build muscle” instead for optimal healthy results. 

In my nutrition program that I have taught for years, I teach, coach and mentor people to answer those questions, calculate the answers, and develop your own nutrition plan to reach your specific goals. 

Most people are too lazy or undisciplined to do the work required. For those types, they can simply do endless cardio and starve themselves until they can cram their atrophied malnourished brittle bodies into a size zero pair of jeans. Dying skinny can be a goal I suppose. Throughout history, death camps were filled with skeletal looking skinny people (barely alive and dead). So choose your goals wisely. It’s worth doing the work to be healthy. 

Beyond the Scale Part 1: Why is it important to track all of your body composition instead of just tracking body weight?

Tracking body composition is important because it provides a more comprehensive understanding of your overall health and fitness progress compared to just tracking body weight. Here are a few reasons why tracking body composition is beneficial:

1. Differentiates between fat and muscle: Body composition analysis allows you to determine the percentage of body fat and muscle mass. This is important because even if your body weight remains the same, your body composition may change. By tracking body composition, you can assess whether you are losing fat and gaining muscle, which is essential for achieving a lean and healthy physique.

2. Evaluates overall health: Body composition analysis provides insights into your overall health beyond just weight. Excessive body fat, especially around the abdominal area, is associated with an increased risk of various health conditions such as heart disease, diabetes, and metabolic syndrome. By tracking body composition, you can monitor changes in body fat levels and take necessary steps to improve your health.

3. Personalizes fitness and nutrition plans: Understanding your body composition can help personalize your fitness and nutrition plans. For example, if your goal is to lose body fat, tracking body composition can help you assess the effectiveness of your exercise and diet regimen. It allows you to make adjustments based on your specific needs and goals.

4. Motivates and encourages progress: Seeing positive changes in body composition, such as a decrease in body fat percentage or an increase in muscle mass, can be highly motivating. Tracking these changes can help you stay focused and committed to your health and fitness journey.

In summary, tracking body composition provides a more detailed and accurate assessment of your overall health, helps you differentiate between fat and muscle changes, personalizes your fitness and nutrition plans, and serves as a source of motivation. It is a valuable tool for monitoring progress and making informed decisions to optimize your health and fitness goals.

Over the years, I have used tape measures, hand held bio electric impedance devices, body fat calipers, and a variety of weight scales to conduct body composition assessments on my clients and myself. 

While each method has different pros and cons, I have switched to a new device that does it all and is less hands on and invasive. 

My new device that I have used for the past couple of years, for my clients and myself, is the Inevifit Eros Smart Body Fat Scale and its associated iPhone app. 

You simply step on the scale barefoot and the scale transmits your data to the app on your phone. 

It tracks more than 9 different metrics or data points related to your body composition. And you can add your whole family to your users on the app. Or in my case I have myself and my clients on my app. 

This data provides you with a much more detailed picture of where you stand in regards to your progress towards your goals. This way you can make informed decisions and better adjustments to your fitness and nutrition plan as needed. 

Complete Body Composition: Metrics include Weight, Fat Percentage, Muscle Mass, Water Percentage, Bone Mass, BMI, Visceral Fat, Metabolic Age & even Basal Metabolic Rate

I like this scale a lot and it has proven itself to be of great benefit for my clients and myself. 

So I highly recommend this scale and app for home and business use. 

After having such positive experiences with this scale and app, I have added it to the list of products that I sell through Dempsey’s Resolution Fitness. 

If you want to know more about this scale, and get one for you and your family or business, use this link here:

Inevifit Smart Body Fat Scale

The Girls Track Their Fat Loss with the Eros Smart Bodyfat Scale

The girls have both lost body fat and weight this week. They were quite pleased. 

We track their numbers every Friday using the Eros smart body fat scale and it’s free app. 

This scale provides 13 data metrics which allows you to meticulously track your BMR, BMI, body fat, weight, water level, lean body mass, fat mass, visceral fat, subcutaneous fat, bone density, metabolic age and more. 

You can store numerous profiles on the app so you can use it for your whole family or in my case, personal training clients. 

It really simplifies the data tracking and provides you with a lot of information. This allows you to take the appropriate actions to help you reach your goals. 

Inevifit has a variety of smart scales, food scales and meal prep kits.

You can use coupon code Eric to receive 20% off your order through my link below. 

Eros Smart Body Fat Scale

10 Important Steps for Effective Fat Loss

Today's topic is a common concern for many: fat loss! Losing fat can be challenging, but with the right steps, you can achieve your goals. So, let's dive into the 10 important steps for effective fat loss.

Step 1: Set Clear Goals

Firstly, it is crucial to set clear and realistic goals for yourself. Determine how much fat you want to lose and by when. Remember to make your goals specific, measurable, achievable, relevant, and time-bound.

Step 2: Create a Calorie Deficit

To shed fat effectively, you need to create a calorie deficit. This means consuming fewer calories than you burn in a day. Focus on a well-balanced diet that includes lean proteins, healthy fats, complex carbohydrates, and plenty of fruits and vegetables.

Step 3: Monitor Your Portions

Keep an eye on your portion sizes to avoid overeating. Use smaller plates, measure your food, and be mindful of your eating habits. By controlling your portions, you can manage your calorie intake more effectively.

Step 4: Incorporate Strength Training.  

Adding strength training to your routine is a game-changer. It boosts your metabolism, builds lean muscle mass, and helps you burn more calories even at rest. Aim for resistance exercises two to three times a week.

Step 5: Engage in Cardiovascular Exercise

Cardiovascular exercises such as running, cycling, or swimming are excellent fat burners. Aim for at least 150 minutes of moderate-intensity cardio per week to enhance your weight loss journey.

Step 6: Prioritize Sleep and Stress Management

Pay attention to your sleep and stress levels. Lack of sleep and chronic stress can hinder fat loss. Aim for 7-9 hours of quality sleep per night and engage in stress-reducing activities like meditation or yoga.

Step 7: Stay Hydrated

Drinking enough water is often overlooked but vital for fat loss. Water helps to flush out toxins, aids digestion, and boosts your metabolism. Aim for at least 8-10 glasses of water per day.

Step 8: Limit Processed Foods and Sugars

Processed foods and added sugars can easily derail your fat loss progress. Opt for whole, unprocessed foods rich in nutrients instead. Focus on lean proteins, whole grains, fruits, and vegetables.

Step 9: Track Your Progress

Regularly track your progress to stay motivated. Take measurements, use a scale, or take progress pictures. This way, you can celebrate milestones and make necessary adjustments to your routine.

Step 10: Stay Consistent & Seek Support

Lastly, remember that consistency is key. Stick to your fat loss plan even when it gets tough. Surround yourself with supportive friends or join a community of like-minded individuals to stay motivated and accountable.

And that wraps up our 10 important steps for fat loss. Remember, it's about finding a sustainable lifestyle that works for you. Stay focused, stay positive, and soon you'll be on your way to achieving your fat loss goals. Stay healthy!

If you really want to get a jump start on achieving your goals, tracking your data is essential. My recommended tracking tool is the Eros Smart Body Fat Scale. 

This amazing smart scale tracks 13 data metrics and comes with a free mobile app. I use it weekly for myself and my clients.

Inevifit Eros Smart Body Fat Scale

Use coupon code ERIC to receive 20% off of your order through my link below:

http://www.inevifit.com?aff=266

Meal Idea and Some Weight Loss Advice

Meal idea and some nutrition advice.

Baked chicken, avocado and green beans. 

Macronutrients: Chicken is the protein, avocado is the fat and the greens beans are fibrous carbs. 

Improper macronutrient ratio causes people many problems during their dieting or weight loss efforts. 

A simple example of a cultural norm / nutrition issue is the traditional southern meal practice of having a meat, starchy carbs and vegetables, plus desert, with no deliberate fat source. 

This example is high carb, medium/low protein and low/no fat. This could possibly be suitable for an athlete but it is a nightmare for someone who is dieting trying to lose body fat or “weight”. 

If you eat like this regularly, with a low activity level, and throw in some hormonal or thyroid issues, your weight loss efforts are for naught. This is very common. I’ve seen it a lot over the last 20 years. 

For fat loss or ”weight loss” you can simply fix the macronutrient content of the meal and start seeing results. 

Shift to high protein, medium fat, low carb and things will almost immediately change. Keep your carbs to mostly vegetables and go easy - like next to none, on the starches and sugar. 

Oh yeah might want to ease up on the after work 12 pack or bottle of wine every night. That throws a serious curve ball into the old diet bin. 

Drink more water over the course of the day. A good goal target is a gallon a day for most people. Make sure you intake electrolytes as well. Don’t drink too much, too fast, or you’ll risk injury in the form of hyponatremia which is when you flush out your electrolytes and sodium. It causes symptoms eerily similar to heat injuries and was misdiagnosed in the army for decades. 

Apply these concepts and see results in days, not weeks or months. I’ve had dozens of clients over the decades achieve ridiculous things in a week or two just by making these simple changes. 

But most people won’t do it. They stick to stupid stuff like starving yourself and doing hours of cardio. After all your doctor told you to eat less and exercise more right? 

Do the smart stuff and get healthy results or do the stupid stuff that they’ve brainwashed you with since the ‘50s, and become a worthy skinny fat diseased candidate for the FEMA death camps 😀.  Your call!

Make Time for Your Health or You Will Spend Time in the Hospital

Into the arena to face the beast on a cold dark Monday night. Monday night’s mission was 5x1 on the programming slate. 

So I did 135x10, 225x1, 235x1, 245x1, 255x1, 265x1. Had plenty left in the tank but stopped there for safety reasons. 

For many years, a lot of my personal training clients would tell me that they needed the accountability of having a trainer to meet at a certain time and if they didn’t have that then it would not happen. 

The majority of my long term clients moved away. Many found new trainers and continued the mission. A lot of people just descended back into a sloth life of laziness and atrophy gift wrapped in fat. 

Around town I occasionally see old clients who were once in great shape now looking not so fit. I often wonder what happened to these people. Why would you let yourself go like that? Everyone has their reasons or excuses. 

It’s a personal choice everyone has to make. If health, nutrition and fitness isn’t a priority for you, it’s you who will pay the price eventually. 

If you use the excuse of “I don’t have time”, eventually you will have time to be sick, in the doctors office or hospital. 

More than 6 out of 10 people in our country are overweight or obese. And most of those people have one or more comorbidity elements of metabolic syndrome.

I always tell people that the hardest and most important part is just getting to the gym. Get in there and do something, literally anything!

That’s always going to be better than nothing. 

Nothing leads to atrophy and decay, losing muscle and bone density while gaining fat. 

Get your ass in the gym and do something for your sake. If you can’t do it for yourself then do it for your family. 

And never let Monday win!

Review of the SMART Acronym for Goal Setting

The SMART Acronym is recommended for goal setting as it provides you with parameters that are more likely to lead you to adherence and success.

The SMART Acronym stands for the following:

S: Specific- your goal must be specific such as “I want to lose 10lbs.

M: Measurable - the goal must be measurable such as weekly weigh in’s and body composition assessments.

A: Attainable - the goal must be attainable. Example-Losing 10lbs is something that can be done. 

R: Realistic- the goal must be realistic. Losing 10lbs is more realistic than saying you want to lose 100lbs. 

T: Timely - the goal must have a time standard such as “ I want to lose 10lbs in the next 6 weeks”.

Check out the video description below.

Learn the proven principles of long term weight loss and healthy eating.

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Eating in Threes is Still the Nutrition Win for Me

Dinner post fasting meal of steak, nuts and seeds and some vegetables. In my nutrition program I teach the concept of “eating in threes”. No dumbass not eating in trees. Koala bears do that. 😀 

Eating in threes simply means that you create your meals around the three main macronutrients of protein, fat and carbs. In this example the steak is the protein, the nuts and seeds are the fat and the vegetables are the carbs. And yes vegetables are fibrous carbs. 

Based upon your goals, you adjust the ratio of these macronutrients to meet your needs. For most people it is easier to understand and visualize this concept by using the plate method as shown here. 

Using this method of meal preparation allows your body to receive appropriate amounts of all three macronutrients based upon your goal. This also prevents huge blood sugar and insulin spikes and dips which cause a number of problems, especially around the diabetes and weight loss topics. 

Also getting in the appropriate amount of good fats allows your body to absorb and metabolize fat soluble vitamins and facilitates the mechanisms which oxidize storage fat while maintaining lean body mass. 

So figure out the healthy foods that you like in each category of protein, fat, and carbs. Then pick one from each category to create a meal. Repeat as necessary. There is your meal plan and now you know what has to go on your grocery list. Go get it, prepare it and eat it. Then hit the gym and start jacking steel. 

Do the work, reap the rewards. 

In the end it comes down to eating the right amount, of the right stuff, at the right time to support your goals. So go eat and hit the weights!

Eric Dempsey 

MS, NASM Fitness Nutrition Specialist,

NESTA Sports Nutrition Specialist 

I lost 15.5lbs in 6 weeks. What was the secret?

So I hired a certified master trainer and weight loss specialist to help me combat my obesity problem. 

My BMI number indicated that I was in the obese category so I knew I needed to take action. 

6 weeks later I’ve lost 15.5 lbs. 

What was the program that I followed from this trainer? 

It was the “get off your ass and go workout and stop eating garbage” program. 

And who is this trainer?

It’s me of course. 

All kidding aside, I really have lost 15.5lbs over the last 6 weeks. This is the lowest weight I’ve been at in the last 5 years. 

The kicker is that this was not a deliberate weight loss program. It was just a side effect of what I was doing. 

Did I starve myself? No, I actually have been eating as much as I can including cheat meals. 

Did I follow a strict diet plan that focused on calorie deficit? Nope, I loosely did a paleo / keto meal plan with intermittent fasting. 

Did I do hours of long useless cardio? Nope, definitely not. I hit the weights. 

Was I trying to lose weight? Definitely not! 

So if you are having trouble losing weight, there are specific reasons which cause this difficulty. 

There are many variables that you have to look at such as total calorie intake, macronutrient ratios, sugar and sodium, high glycemic carbs, hormone issues, medications, stress and sleep, hydration, exercise type and frequency, and alcohol consumption. 

Odds are that you will find your problem and answer in the variables listed above. 

Stop eating and drinking crap, go eat healthy food and go hit the weights.

How Often Should You Check Your Weight and Body Fat Percentage?

I did my weigh-in and I was checking my body fat percentage with my bioelectrical impedance device. I use an Omron, it's a standard BEI device you find in a lot of gyms and used by a lot of personal trainers, strength coaches and different fitness people. It's non-invasive and gives you a general ballpark figure on your body fat percentage. People always get wrapped up about the level of accuracy. 

The whole thing is to consistently do it like I do mine with my clients and myself. I try to do it every Friday at the same time between like three to six pm. That consistency using the same number is the whole goal. Is doesn't matter how accurate it is. I want to make the number go down. It is the same thing when I used to use skinfold calipers. 

Back in the day I also used the measuring tape, especially when I was a weight control NCO in the army. I used to run the weight control program and the remedial fitness program for the different companies I was in with the army. I've been doing this for a long time and I've tested a lot of people. 

I don't recommend checking it more than once a week and doing it at the same time, not every day. I'd take my clients and check them, for the past couple of decades on Fridays, at end of the week at the same time whatever their appointment time was. So they knew every Friday that they were checking their numbers. 

Once you see every your numbers every Friday and you're checking it consistently, that number is either going up or down. You can then make necessary adjustments for the next week. Don't worry about it week to week. Don't worry about it day to day because if you check the numbers every day you'll drive yourself insane. Your weight can easily flex two to five pounds up or down every day.

 

I get on my scale every day just to prove the point. Today my weight was like 233lbs. A couple of days ago it was 238lbs. I'm not trying to lose weight. I'm actually trying to gain weight so I'm failing miserably. The whole point is don't don't worry about it. Check your stuff consistently on a weekly basis and make the necessary adjustments after you get your numbers. Then hit the next week hard and you'll achieve victory. Stay at it my friends, be consistent, and never quit.

Watch the video here:

 

Calculate Your Calorie Requirements with the NASM Calorie Calculator

Many weight loss and fitness gurus tell you that you don’t have to track calories in or out. And when you are experienced in these things, you do not have to. 

But the average person is not experienced in these matters at all. There is a time and place for you to listen to your body and go with how you feel. A beginner starting a fitness and nutrition program doesn’t fit that scenario. You need data and the more the merrier.

While everyone tells you to simply eat less and exercise more, your body has a specific list of requirements in order for you to safely and effectively reach your goals. 

Calculating your calorie requirements is a way to sift through the madness and see what is really going on with you. 

There are numerous ways to calculate your calorie requirements. You can go old school and do it by hand using a formula and simple math. Or you can use one of the many online calculators or apps which are readily available. 

I like to do mine by hand and then spot check it with an online calculator. I use NASM’s online calculator on their website. 

NASM calorie calculator link:

https://www.nasm.org/resources/calorie-calculator

First I find out what my BMR or basal metabolic rate is. Your BMR is the baseline number of caloric requirements which you need to be able to be alive and functioning. I can guarantee you that most people’s BMR is more than 1200 calories. 

Here is my BMR. This is what I need to take in just to be alive. I won’t keel over and die if I don’t eat this much. But nothing good will happen if I’m under this amount consistently for any length of time. This is my first requirement. 

Then I have to determine my maintenance calories or total daily energy expenditure (TDEE).

Based upon a moderate activity level, my TDEE or maintenance calories are 3005. This is what I would consume to maintain my present body weight. 

But say I want to lose 5 pounds or a 3-5 % body fat, in the next certain number of weeks or months, then I have to calculate things based upon that goal. 

The calculator then takes into account your desired macronutrient ratio. 

Let’s say I’m going to use 40-30-30 for my macros.

I punch that in the calculator and designate a desired goal date. The calculator with then provide me with my “deficit calories” or what I need to cut down to. 

So I have to cut my intake down from my maintenance calories of 3005 to 2943. This is a massive 62 calorie drop. - (sarcasm). So now I know what I need to do. 

The important part of all this is that I need to know what I’m actually doing right now so I can tell if I need to increase or decrease my caloric intake to reach my designated numbers. 

As you can see, this is much more complicated than just “Eat less and exercise more”. And the caloric requirements are way higher than the “1200 calorie diet” my doctor would put me on to lose weight. 

Now here is the reality check. I have to track my numbers at least once a week so I have an idea of where I’m at. So after tracking a recent day’s calorie intake, I took in 2150 calories. 

This is way lower than my deficit calories of 2943. So I’m already in a deficit that is too big. And, (wait for it…), I have to eat MORE not less to reach my deficit calorie requirements. 

That’s what I struggle with daily. Eating enough of the right stuff at the right time is the challenge. Because clean healthy food is rich in nutrients but low in calories. So you gotta eat huge to meet your numbers. 

Never starve yourself or suffer on a diet again. Use this information and take charge of your nutrition plan. 

Bottom line is that the eat less and exercise more mantra, and the doctor’s 1200 calorie diet, are garbage. 

Eat the right amount of the right stuff at the right time in order to reach your desired goal. 

Eric Dempsey

MS, NASM Fitness Nutrition Specialist,

NESTA Certified Sports Nutrition Specialist,

NASM Weight Loss Specialist 

Intermittent Fasting doesn’t mean starvation

Post fasting meal: sirloin steak, smokehouse almonds, sweet potato, and red grapes. 

After my daily fasting window ends, I’m ready to eat! I use the 16/8 method daily. The fasting window is 16 hours and the feeding window is 8 hours. I usually have 4-6 smaller meals during my 8 hour feeding window. 

Based upon the best fit for me, I picked this fasting protocol after testing the most common 4 methods over a span of 8 months beginning in 2011. 

I tested these methods again in 2012 and decided to stick with the 16/8 protocol. 

There are many different fasting protocols. Use the one that fits your daily routine the best. 

One of the common flaws that occur with people who try to lose weight with intermittent fasting is that they do not eat the required amount of food in the proper macronutrient ratio. 

Intermittent Fasting (IF) is not about starving. It is simply a more disciplined and structured schedule of eating and not eating. 

The goal for body composition change is to lose fat while maintaining or building muscle and lean body mass. The number on a scale is irrelevant. The process has to be done correctly for optimal results. 

Most people can benefit from Intermittent Fasting. But it takes some learning, knowledge, and experience to do it right.

I have a package deal of 4 digital books on Intermittent Fasting which take you through all of the relevant information needed to be successful with IF. 

Right now this IF package is on sale for a ridiculously low price. 

I’ve made these books in PDF format so you can immediately download them and start reading. 

If you are interested in learning more about Intermittent Fasting and how to successfully implement it into your lifestyle, 

visit my online book store IF direct link here:

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Understanding Rates of Progress with Fitness and Nutrition

Have you ever heard someone say “it’s only been a couple of weeks, we have to give it time”. It’s a classic line (excuse) in the fitness and nutrition industry. 

When you are on a fitness/nutrition program and you don’t see the progress which you hoped for, people throw this line out there to cover for it. 

First, you have to understand what realistic expectations are. Most people don’t know or understand and are way off on both ends of the spectrum. 

Doctrinal rates of healthy progress in the weight loss/ fat loss realm are normally around 1lb per week or 1% body fat loss. That means generally 4lbs or 4% body fat loss per month. 

In my program, I expect you to achieve more than that. That is a minimum standard or guideline.

So theoretically if you go two weeks and see nothing, or very little, you are not meeting the standard. “Just keep at it and it will come in time” is absolute BS. 

No progress or less than optimal progress means that you are either not doing something that you should be doing or you are doing things in a manner which are inefficient or ineffective. 

That’s why over the decades my program evolved to using two weeks as a micro cycle for programming. Two weeks is a solid base line to reflect behavior, training and nutrition habits. 

If after two weeks of training, and you are not seeing the progress expected, analysis and course of action development are required. 

Make the necessary changes to your program and you should see progress at the end of the next 2 week cycle. It doesn’t take a month, 3 months, or 6 months to get the ball rolling. 

I give clients two weeks. Either do what needs to be done or be honest with yourself that you are not really committed to the goal / program. 

It starts with your mindset. Free your mind and your glutes will follow! 

Goal Setting Using the SMART Acronym

Tonight’s post fasting meal consisted of baked pepper garlic chicken tenderloins, mixed nuts, power greens and blueberries. 

Kicking off your 2022 health and fitness goals doesn’t have to be dramatic. 

Simply eating less garbage and adding more whole nutritious foods, while adding a 10 minute daily walk could be life changing for some people. Others require more in the “make healthy changes” department. 

Regardless of your needs and goals remember to follow some simple guidelines when goal setting. 

You can’t go wrong with the SMART acronym.

Make your goals Specific.

The goals must be Measurable.

The goals must be Attainable.

The goals must be Realistic.

And your goals should have a Time standard. 

I’m not a fan of the “new year, new me” crap. 

Make a plan and take action now. Modify it as you go. But start now!

Don’t wait until the unicorns and fairy dust arrives, or until Monday. Go hit the weights right now. It’s that simple. Go do it!

How to Calculate Your Calorie Requirements

How to calculate your calorie requirements!

Post fasting meal: sirloin steak, mixed nuts, sweet potato, and blueberries. 

How do you figure out how many calories you should be eating daily, to achieve your desired goals?

There are numerous formulas out there to calculate calorie requirements. Many of these formulas are automated online so you can easily punch in the numbers. 

Over the last 20 years of coaching people in sports & fitness nutrition, my research has led me to adopt a particular formula for calculating calorie requirements. 

In my nutrition program that I teach, I use the activity values of 13 for low activity, 14 for moderate activity, and 15 for high activity. 

You multiply the activity value by your body weight to get your maintenance calories. 

For fat loss goals, you would the subtract 500 from your maintenance calorie number to get your “deficit calories”.

You would then divide your deficit calories by the number of your planned meals for the day, to determine your calories per meal. 

Example:

Low activity value of 13 x my body weight of 230lbs = 2990 for my maintenance calories.

2990-500= 2490 for my deficit calories. 

2490 divided by 6 meals = 415 calories per meal. 

Adjustments are made, plus or minus, as necessary, in 200 calorie blocks per week for easier tracking. 

You also need to apply the proper macronutrient ratio of protein, fat, and carbs to your meal plan. That is a for another period of instruction.

This calorie calculation formula has been very effective for many of my clients over the years. It is just one part of the meal planning protocol that I teach.

There is a lot more to all of this than to simply “eat less and exercise more”.

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Eat More? Are you sure?

Post Fasting Feast of the day! 

Pepper Garlic Chicken Tenderloins, scrambled eggs, mixed nuts and seeds, mango slice and strawberries. 

In the quest to build muscle, burn fat, and to get stronger, your food must be a priority. 

I habitually under-eat, not by choice, but because it’s really hard to eat my required calories with clean unprocessed foods. 

So I laugh when clients tell me that they are all over the nutrition thing. Yeah right, sure you are. 

Our world has been brainwashed into believing that “eat less and cardio more” is a good thing when it definitely is not at all. 

The true proven rule is to eat the right amount, of the right stuff, at the right time, based upon your individual needs and goals. 

And for most people that usually means that you need to eat more, not less. That’s reality. 

So I’m gonna try to eat more, not less and that will help to make the bigger weights move in the gym.

How to Determine Your Daily Calorie Requirements

Garlic pepper baked chicken tenderloins, mixed nuts, baby red potatoes.

Today’s nutrition lesson: how do you know how much you should be eating each day? What are your calorie requirements? 

Generic guidelines from the medical industry and the government are not tailored to your individual specific needs. 

There are many different formulas which can be used to calculate calorie requirements. 

Over the years, with many clients and myself, I adopted the method to calculate calories based upon activity level. For calorie requirement calculations there is a value for low, moderate, and high activity levels.

Some formulas use 10, 11, and 12 for their numerical values for activity levels, while others use 11, 12, and 13, some use12,13, and 14, and some use 13,14, and 15. 

Over many years of experimentation with numerous clients and myself, I have determined that the 13, 14, and 15 values are the most effective for the majority of people.

To perform the calculation to determine your calorie requirements using the 13, 14, and 15 method, you'll take your body weight x the activity level 13 for low activity level, 14 for moderate activity level and 15 for high activity level. This calculation will give you your maintenance calories. 

If you're trying to lose weight you'll take your calculated maintenance calorie number and subtract 500 from it. This will give you your deficit number for weight loss.

Example using my numbers:

220X13 equals 2860, 

220X14 equals 3080, 

220X15 equals 3300, 

these are my maintenance calories. 

For weight loss I would subtract 500 from each maintenance number and this would be my deficit calories.

So my deficit calories for each activity level would be as follows, 

low activity 2860-500=2360, 

moderate activity 3080-500=2580, 

high activity 3300-500=2800. 

To determine how many calories per meal I would simply divide each activity level number by the number of meals that I planned for the day.

An example would be my high activity level deficit number of 2800 divided by six meals =466 cal per meal.

This method will allow you to determine your daily calorie requirements as well as the number of calories per meal.

Periodic updates should be made as your weight changes and as your goals are met or changed. Modify and update your caloric requirements as necessary. 

Recipe 7: The Tropical Smoothie Dream from the Green Smoothie Lifestyle

Recipe 7: The Tropical Smoothie Dream from the Green Smoothie Lifestyle is one of my favorites.

This recipe includes the following:

1/2 cup parsley

1/2 cup cucumber

1/2 banana sliced & frozen

1 stalks celery
1 cup pineapple chunks
1/2 cup peaches
1/2 tsp grated ginger
1 cup coconut water cucumber

Fill the rest of your blender with filtered water. 

Blend and serve cold.

The pineapple really gives this smoothie great flavor. 

Go easy on the ginger as it is very strong, unless you use it frequently.

This is another great way to get your greens in without having to eat plate loads of vegetables and fruits. The health benefits of this smoothie are many. It is loaded with vitamins, minerals, antioxidants, and electrolytes. 

If you would like more great recipes, plus a good explanation of what smoothies are, how to make them, their many benefits, consider acquiring a copy of my Green Smoothie Lifestyle ebook.

Grab your copy now while it is on sale!

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Dempseys Resolution Fitness

New Video: Quick Meal with Cottage Cheese, Mixed Nuts, and Fruit

You can make a variety of quick meals using cottage cheese, 

or yogurt, mixed nuts and fruit.

Check out the latest books added to the book store here

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Introduction to Intermittent Fasting

Intermittent Fasting is a highly popular feeding protocol for weight loss and fat loss. 

Watch the video to learn the basics about Intermittent Fasting.

New 4 Book Bundle on Intermittent Fasting Now Available at the Bookstore.