Calorie Intake for gaining weight or loosing weight!

Today I will be covering a subject that I see all my friends are interested in, this is how to learn to calculate your calorie intake in order to loose or to gain weight!

 

To start from the very basics everything you eat has calories, there are calories from protein, calories from carbs and calories from fat, in order for you to get that lean beach body you've always dreamed of, you need to take  more calories from more healthy sources like protein and healthy carbs( like veggies) and reduce calories from fat and bad carbs( sugar), this of course combined with daily exercise.

 

These basics steps in this order will help you achieve just that:

 

1. Calculate your optimum daily calorie  intake, you can do that by doing just a simple google search, there are plenty calculators that do that for you according to your body measurements and fitness level, and that is your necessary intake to maintain your current weight.

 

 2. If you WANT TO LOOSE WEIGHT you need to calculate the daily calorie intake for your ideal weight, make the difference between your regular calorie intake and the one for the weight your aiming for, and the extra calories you get would be the one you need to cut in order to get to your ideal weight for example:  I have  56 kg and my necessary intake is 2560 for  maintaining my current weight and I want to get down to 53 kg my necessary intake is 2190, I need to adjust my diet and cut 2560-2190 precisely 370 calories.

 

3. IF you WANT TO GAIN WEIGHT it is a totally different story, you need to create a caloric surplus, if you are a male you need to add 250 calories more to your necessary daily intake, if female only 125 calories. OK creating caloric surplus that doesn't mean that you will be eating a cheesecake just because it fits in your calorie intake, because creating calorie surplus you will make you gain weight because its unused energy and that gets stored either in muscle or in fat, you need to take does calories from healthy carbs and exercise properly in order to maintain the level of leanness.

 

4. OK I've been talking a lot of healthy calories,  I am going to teach you where to take them from and how to calculate your macros. MACROS are PROTEIN, CARBS, FATS, these three factors cumulated make your NECESSARY DAILY CALORIE INTKE, why people are getting fat is because they tend to have more of the carbs or more fat that what they actually need.

First of all your muscle in order to function properly need protein  in order to rebuilt and recover. So HOW MUCH PROTEIN DO I NEED, HOW MANY CARBS AND HOW MUCH FAT.

 

5. NECESSARY PROTEIN INTAKE for an adult person, nowadays everything its so easy you can find that out just by a google search, or simple math, you can multiply your body weight in  pounds  with 0.8-1 and that should be the minimum protein intake recommended that your body needs in order to function properly.

 

EXAMPLE for a person that weighs 50 kg in pounds around 112pounds  x 0.8 equals 90 g of protein. 

 

6. CARBS how many carbs you should have??? well  the MINIMUM CARB INTAKE should be around the same amount with your protein intake or less, but to make things more accurate there are plenty of phone apps that calculate that for you, you just have to input your data in.

 

 NECESSARY CALORIE INTAKE is :

                  PROTEIN INTAKE plus  MINIMUM CARB INTAKE plus FAT INTAKE   

And taadaaa  you have it all!!!

 

EXAMPLE;

I should have 2560 calories a day  that means 250g protein 250 grams carbs and 40 grams of fat.

 

You just have to input all the data about the food you are having on those apps, and they will calculate everything for you, the apps can scan your food as well and they have a huge data base with products already.

 

 I hope this article will clarify certain questions you guys had for me, remember its 80% about the diet, combine it with regular progressive weight training and you will achieve the results you wanted, remember to monitor your progress.

 

 

 

 Stay tuned for my next article its going to be very interesting CARDIO VS WEIGHT TRAINING!!!

 

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Shopping list for a Healthy life!

Hello everybody,

 Due to a lot of request from my friends, I have decided to start writing about my diet and what I eat in order to have a healthy lifestyle and be fit all year round.
 Today I will be covering the answer to that question that I get all the time "What do you eat?"

To make it more clear I am following a high protein diet and I make sure to have around 5-6  smaller meals a day. Your body needs protein in order to support your muscle functions even dough you do not workout, to calculate your necessary protein intake for your body weight you can use the calculator from www.bodybuilding.com. I don't eat bread or wheat products, pasta, pizza you name it, dairies are fats and they get stored as fats :) so highly not recommended with a few exceptions like cottage cheese that has a high source of protein.

 My Shopping basket includes mainly:

MEATS-PROTEIN: Chicken breast, Turkey breast, Tuna cans in water,  Red meat, White fish meat like Sea Bream, Sea Bass, Salmon (but not to often), Shrimps, Ostrich steak, Egg whites.

VEGGIES- CARBS: Broccoli, Spinach, Cauliflower, Gorgette, Butternut, Pumpkin, Quinoa, Zucchini, Kale, Tomato, Cucumber, Beans, Chickpeas, Cabbage, Carrots, Garlic, Sweet potato, Plenty of green salads, Oats, Fruits high in antioxidants like Berries, Pineapple, Apples, Bananas.

HEALTHY FATS: you can take them from nuts, avocados, coconut oil, olive oil, fish oil.

The less cooked the better for the veggies, and no deep fried or pan fried for your meats keep it simple a grill pan its your best investment same a steamer for veggies.

I hope  you find the information the useful, stay tune there is more dietary tips to come and soon I will start posting my workouts as well!


ANDY ANDY FITNESS

 And if  you want rock solid abs like these EAT CLEAN, STAY LEAN!