Nutritional Macros 101

Macros 101

▪️Protein: When you are consuming protein, your body starts to break down the protein molecules into amino acids and uses them to rebuild new muscle tissue. If you don’t take in enough protein, your body will not get enough amino acids, which will impair your ability to build and repair muscle.

▪️The average sedentary individual can “survive” with very little protein because of the survival mechanism that we inherited from our ancestors. These mechanisms allow us to reuse broken down protein. The fact of the matter is, you would die if you didn’t consume protein, but you can easily survive on tiny amounts. But if you’re reading this, chances are you’re not an average sedentary person, right? Since you regularly lift weights, your body will require more protein intake. In fact, research has discovered that athletes need to eat a high protein diet in order to maximize their performance.

▪️Fats: Dietary fat is the most calorically dense source of energy to the human body. Each gram of fat has twice the amount of calories as a gram of carbohydrates or protein. You can find healthy fats in dairy, meat, eggs, oils, nuts, and fish. These fats give your body the ability to absorb nutrients.

▪️Carbohydrates: A study published in The American Journal of Clinical Nutrition discovered that when participants were put in a 50% caloric surplus—either purely from consuming carbs or purely from consuming fats—after one day of overeating, the carb-only group stored only 10% of excess calories as fat, vs the fat-only group which stored a whopping 60%. In a nutshell, excess dietary fat will lead to greater fat accumulation than consuming an excess of carbohydrates.

▪️Looking at the bigger picture, this actually makes perfect sense. Especially since there are numerous sources of evidence that shows that carbs are inefficiently stored as body fat even when overfeeding. This process is due to a highly regulated metabolic pathway called de novo lipogenesis.

▪️Carbohydrates are sugars, starches and fibers which can be found in fruits, grains, vegetables and various milk products. Their main influence revolves around energy. This energy stems from a sugar called glucose. So, whether you are getting your carbs from candy or from brown rice, the carbs convert into glucose during digestion, which then becomes the preferred source of energy for both the mind and muscles.

Refeed Days vs Cheat Days



▪️I personally suggest that you should incorporate refeed days instead of cheat days when your goal is to lose fat.


▪️When it comes to refeed days, calories are raised to maintenance or a slight surplus, through an increase in carbohydrates which will serve as a mental and metabolic  break from dieting. ⁣

▪️Overall, when you are planning your diet, it’s a good idea to add at least one or even two refeed days every one in a while (frequency should be based on the person’s leanness), and it won’t cause  any “damage” to the progress being made in a diet. ⁣⁣⁣


▪️Refeed days can also help you reduce water weight because of the increased amount of carbs, which can help decrease stress levels and cause water weight to drop: as a result you generally feel tighter/leaner/fuller, you will also have more energy during your workouts and even your mood your mood will improve.⁣


▪️And it doesn’t just stop there! ..2 or more (consecutive refeed days) generally referred to as “Diet Breaks” have a positive impact on our Leptin levels, which is the hormone that is responsible for regulating our metabolism. From my experience I’ve seen that Multiple Days spent at maintenance with an increased amount of carbs will increase my energy expenditure and will allow me to train better, without regaining the fat back since the calories are still kept around maintenance. 


▪️However, on the other hand “Cheat Days” will never be anything more than an excuse not to diet. Cheat days really don’t serve a purpose and will only slow the process down due to the fact that the calories consumed will generally be very high (it’s called “cheat” for a reason). ⁣

▪️Also the mental aspect of a cheat day, which mostly (not always) tends to make people feel guilty and more likely to quit the diet afterwards. ⁣⁣⁣

▪️Am I saying that you should never have a cheat day? Certainly not, there are some occasions in which you could cheat a little, however, if the goal is losing fat they would only slow down the process.

Energy Intake

Energy Intake 

▪️Here’s an idea of what your potatoes can cost you in calories. It’s imperative to understand the energy density of the food you eat. Not all food is created equal no matter how similar it may look on your plate.

▪️Potatoes for instance, vary in calories based on their type and also by the way they are prepared.

▪️Here’s a few reasons how food appearing similar can vary:

-Cooking methods

-Types and brands

-Additives like butter, milk and oil.

▪️Be conscious of the  amount of calories and the preparation method of the food that you are eating. Especially if you’re looking to shed some extra fat.

▪️Ultimately, in order to lower your body fat percentage, you need to be in a calorie deficit. When you are focusing on calorie awareness while choosing potatoes; aim for the lower caloric option such as steamed potato or the variation without any cooking additives.

▪️Where you are consuming a higher calorie and higher fat potato like chips; you should make sure that your other food choices throughout the day compensate for this by being high protein, high fiber and nutrient dense.

Are BCAAS Useless?


▪️BCAA’s (Branched Chain Amino Acids) are compounds that form chains (polypeptides) in order to create proteins in the body. As we all know, protein is essential for muscle growth and repair. 

▪️However, supplementing with BCAA’s are useless once you examine what’s in the supplement vs what you’re already consuming. After you eat a meal that has protein in it, your body will shift into an anabolic state where it rebuilds the muscle broken down after a workout, given the meal contained all 9 essential amino acids. 

▪️So putting more BCAA’s into your body won’t really do anything. Besides, only taking in 3 of the 9 amino acids is not optimal either.

▪️Save your money on something that works like getting your aminos from real food or a meal program.

Burning Stubborn Belly Fat

♠️Burning Stubborn Belly Fat♠️

▪️In order for fat to burn, the adrenal hormones (also known as adrenaline and noradrenaline) will attach themselves to the fat cell receptors which causes them to open so that the fat can be used for energy.

▪️There are two types of receptors inside the fat cells. One is called alpha and the other is called beta.

▪️It’s the beta receptors that are more active and they are the ones that respond to the adrenal hormones. 

▪️In order for your body to lose fat, the adrenal hormones need to turn on and attach themselves to the beta receptors inside the fat cells so the body can use the fat as energy. 

References: ⁣⁣⁣⁣⁣


Stress & Fitness

♠️Stress Affects Gains♠️

▪️It’s known in the fitness industry that regular and consistent exercise can help mitigate the negative effects of everyday stress.

▪️Going to the gym regularly can make the brain more resilient to stress and reduce some of the risk factors between stress and cardiovascular disease, according to scientific research.

▪️However, stress can overwhelm your system and also take a toll on your workouts. If you’ve ever tried to do a light workout during a particularly stressful week at work or school and felt weak, sick, or just flat-out terrible, then it’s not that you’ve suddenly lost all your strength.

▪️Everyday stress can limit your perceived strength at the gym, and limit how well your muscles recover after a workout


Egg Protein

♠️Egg Protein♠️

▪️Eggs are a great source of high-quality protein.

▪️In comparison to all whole foods, eggs contain the highest protein digestibility-corrected amino acid score (PDCAAS)

▪️The PDCAAS is a score that measures a protein’s quality and digestibility. 

▪️Eggs also helps you stay full longer by  decreasing your appetite. 

▪️Even though the  protein quality is excellent, you could experience less fullness because egg protein powders are usually made from egg whites rather than whole eggs. 

▪️Eggs are a complete protein source, in other words they have all nine essential amino acids that your body can’t make itself.

▪️Egg protein is ranked second to whey protein as the highest source of leucine, which is the BCAA that is the biggest portion of muscle health. 

▪️The only negative aspect is that egg-white protein hasn’t been studied as much as whey or casein.

▪️Egg white protein is definitely a good option for people that have dairy allergies who prefer a supplement based on animal protein.


Keys To Hydration


▪️Drinking a 1/2 liter of water per hour during your training session is enough to prevent dehydration.

▪️One liter of water is around 33 fluid ounces, so half would be 16.5 fl oz, or the size of a medium water bottle. A quick sip of water is normally about an ounce, give-or-take a little, so consuming between 16-33 fl oz during exercise shouldn’t be too difficult if you’re constantly taking a swig between each set.

▪️Even if you’re not thirsty, it’s a good rule of thumb to head for the water fountain or drink a quick gulp from your bottle between sets. Work smarter, less harder is what I always say.

▪️There was a study that states that consuming 500mL (16.9 fl oz) about 2-hours before exercise is a good place to start. A good routine to start is to simply start sipping on water at least two hours before your workout if you haven’t already been drinking water all day.

▪️If you start to get light-headed or nauseous during your workouts, you might not only be dehydrated, but there’s a possibility that you are experiencing symptoms of hyponatremia as well, which means that your sodium levels are decreasing.

▪️Most sports drinks such as Gatorade, contains sodium so it’s a good idea to sip on a sports drink during your workout if you think you may have issues with sodium deficiencies.

▪️Water is the most essential factor for your performance and for your gains in the long term.

▪️Good thing that water is on he easiest deficits to overcome. Just get yourself a water bottle and keep it by your side at all times. If you don’t like plain water, add flavoring into it to make it to jazz it up. Whatever has to be done, just do it.

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Get Rid Of Love Handles

♠️How do we get rid of stubborn fat ?♠️

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▪️As you all probably know, stubborn belly fat, just like any other type of  fat, is lost by being in a caloric deficit through a combination of dieting and exercising. ⁣

▪️First and foremost we have to get lean enough to tackle those stubborn areas (at least ~12% for men and ~22% for women) but once we are there, they’ll disintegrate just as fast as other areas (assuming we’re eating the right amount of nutrients and training the right way). ⁣

▪️The main problem with dieting to very low levels of body fat is that as we get leaner, our hunger starts increasing  and our energy expenditure decreases. So our deficit becomes smaller and smaller as our results start slowing down. ⁣

▪️It’s not necessarily the fat that is stubborn itself. If it were, your body would have to take energy to use, and if protein intake is high enough to avoid wasting protein for energy and enough resistance training is provided as a stimulus to maintain muscle mass.. the energy will come from stubborn fat cells. ⁣

▪️When we are not burning fat it’s because we are moving less and not being as diligent as we previously were, with our food intake. That’s a big reason why our results slow down.⁣

▪️Sure, there are specific strategies that may work specifically for these areas (such as introducing combinations such as Caffeine + Yohimbine HCl, which are able to decrease Alpha-2 receptor activity and mobilize the fat out of the cell), but don’t forget the bigger picture. Being extra patient, more accurate (with both food intake and daily activity) will get the job done. 

▪️Message me the word “FREEDOM” for consultation if you are wanting to transform your body.



Rapidly Boost Your Metabolism

♠️Key To Boosting Metabolism♠️

🔹 If you are in a fat burning phase, you definitely want to focus on speeding up your metabolism through a phenomenon called the EPOC effect, which stands for, “Excessive Post-Exercise Oxygen Consumption.” The EPOC effect will produce more oxygen consumption to the body in the post-workout period. This is beneficial because when we consume more oxygen, we burn more calories.

🔹 How and why does this happen?

🔹 Exercise will increase stress to the body. This interrupts our regular homeostasis. After our workouts, our bodies start to recover from this stress. Things such as tissue repair and nutrient replenishment require more energy, this is why we see increased calorie burning after we exercise. There are studies that show that this effect can last for as long as 38-hours.

🔹 So let’s get to the question, “do all forms of exercise have the same effect”?

🔹 That’s precisely what this experiment investigated. Subjects performed workouts that burned the same amount of calories from resistance training, steady state cardio, and interval training. After that, they tracked their calorie burning throughout the post-workout period to see if there were any differences?

🔹 What were the results?

🔹 The steady state cardio group didn’t boost metabolism one bit. Remember, the primary reason for an increase in metabolism following a workout is due to things like tissue repair or nutrient replenishment. Steady state cardio typically isn’t stressful enough of a stimulus for most people so we don’t have as much muscle damage to repair or fuel stores to fill up.

🔹 On the other hand, both resistance training and interval training did increase metabolism. Both forms of exercise cause muscle damage and interval training will also deplete energy stores a little more than resistance training. Combine these two workouts and you’ll get a solid EPOC effect.

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