There's a lot of misconception in the fitness industry in regards to what is "healthy" and what is not.
First, let me say that to me there are revolving levels of health. Gut health, mental health, getting enough fiber, getting enough micro-nutrients, getting the right kinds of fats, ect. There is also having the appearance of being "ripped up."
Let me just clarify, just because some one looks like they are in shape, does not mean they are in shape. I have tested men below 10% body fat with some very serious chronic health conditions. Looking in shape, being "healthy" and really being in shape are all very different things. That is not to say they can't all be the same thing.
Today I'm going to put together a diet for a client that loves junk food, particularly ice cream and doughnuts, and just can't live without it. So we won't.
By implementing a couple different methods that allow this client to achieve optimal results (namely Intermittent Fasting and Carb Backloading), we will make lifestyle changes that allow my client to lose body fat and build some muscle at the same time with a few different manipulations.
Case Study: John is a 31 year-old adult male who is sedentary with his activity and performs only light activity with his ADL. Currently, he weighs about 210 pounds at 6'0'' and is around 20% body fat. He is committed to going to the gym 3x per week (MWF for 45 min) and plays an hour of football 2x per week (TR).
I ask John a couple questions in regards to his body, and we determine his metabolism runs a bit "slower" than most people.
Using Katch-McCardle equation for BMR we get: BMR = 370 + (21.6 x Lean Body Mass(kg) ) = 2016
To find out how many calories John burns throughout the day I'm going to give him an ADL multiplier of 1.2, since he is sedentary, and add on another 300kcal for his weight training / football sessions.
(2,016kcal X 1.2) + 200kcal = 2,619kcal
I know 200kcal for weight training doesn't sound like a lot, but we're being conservative. Sue me. =P
We're going to do a -20% deficit with his caloric intake (-523kcal) which puts as at a daily intake of 2,095kcal. So round about 2,100kcal to call it nice and easy.
I'm having John eat for his macro's:
200g Protein (800kcal) ~about 1g x lb. BW
63g Fat (567kcal) ~ 0.3x BW
183g Carbs (733kcal) (remaining calories)
I'm setting John's diet up with a little bit more carbs than normal and less fat...this will help us give more energy to his workouts in the form of carbs...plus he's also playing some football. Sports is hard, yo!
We're starting ol' Johnny boy out with IFing. What does this mean? Intermittent Fasting is basically a protocol that says, "Hey John, DON'T EAT FOR A WHILE." This does a tremendous amount of good things in the way of weight loss. In our case, John works out at 5:30PM, right after he gets off work. I'm having him on an eating schedule of eating 12PM - 8PM. This is so he can enjoy lunch with his co-workers, and dinner with his family. Not to mention eat ice cream in bed and get ripped up. We are also doing Carb Backloading so he can eat pretty much whatever he wants (within reason) with his family and get results. All that fancy terminology means is, he's only eating carbs AFTER his workouts.
A typical day in John's diet will look like this
Breakfast - None...he's skipping it!
Meal one - 10 ounces grilled chicken breast (seasoned, with lettuce and/or veggies)
Meal two - 10 ounces tilapia (seasoned, with lettuce and/or veggies)
Meal three - 10 ounces grilled chicken breast (seasoned, with lettuce and/or veggies), half a pint of Ben and Jerry's cookie dough ice cream, two glazed doughnuts, 4 cups of 94% low fat popcorn and 1.5 servings of swedish fish.
Pretty much...John skips breakfast and just has coffee in the morning, black with A LITTLE bit of cream I will allow. Eat's a couple healthy meals to keep him going throughout the day. This will allow him a great days work to be productive and not get bogged down by crashing energy levels of an insulin/blood sugar spike and drop. This also allows him optimal hormonal response by his body. The large influx of carbs at night will not only allow him to indulge with his family, BUT the insulin spike will make him sleepy and chances are knock him on his butt for a good nights rest.
If you're worried about carbs at night...don't be. If you are around about this weight, give it a try. I guarantee results as long as your training is on.
Nutrition and fitness is so simple people...don't over-complicate it. If there is a will, there is a way. Get ripped, eat doughnuts and don't buy into fitness industry BS. Every one wants your money. Stop throwing it away. Educate yourself and have some Ben and Jerry's with me while you get ripped up.
As always, it's your right to be ripped!
-James
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