Nutrition Archives | Page 3 of 4

How To Create A Caloric Deficit To Lose Weight (Understanding BMR, NEAT, and TDEE)

Once you’re finished reading this short article, you will understand exactly how to create a caloric deficit to lose weight by understanding your BMR (basal metabolic rate), your TDEE (total daily energy expenditure) and NEAT (non-exercise activity thermogenesis).

Every so often, we get some questions here that deserve a short explanation for everyone to benefit. The question email to me was the following…

“How do you burn more calories than what you consume? I eat about 1200 calories per day. To create a deficit, I have to burn more than 1200. How can I do that? I go to the gym, workout for an hour or so, and burn about 500-600 calories. After that, my activity level drops because I have a desk job. So how do I burn another 700-800 calories?”

To put this in perspective, the person writing this email was a smaller woman with a sedentary job who is exercising 3 times per week at the gym. So her overall expenditure is going to be lower than someone with an active job and training weekly at the gym.

What We Ate Before The Paleo Diet: The First Diet Book Review Part 1

by JC Deen

If you knew the most advanced nutrition secrets, what would you do with them? How would your life change? Would you be able to feel good, sleep well, train better and live longer?

I can’t answer those questions for you, but I want you to think about how you’d live differently if you knew you were giving yourself the best food at every opportunity, instead of succumbing to the ease of fast food, eating out, or throwing a boxed meal into the microwave.

Or what if you didn’t have to worry about whether or not a food was good or bad for you? How much would that free up your food worries?

A friend of mine sent me a message last year (2015) and said he was working on a book called The First Diet. While I don’t know this guy outside of the internet and lots of instant messaging, I consider him a friend. He’s very intelligent and one of the most critical of thinkers I’ve ever met.

Your Pre-Workout Meal Guide: How To Choose The Right Foods For You

by JC Deen

“What should I eat for my pre-workout meal?”

This question gets asked a lot, and it’s for good reason. What you eat for your pre-workout meal (and every other meal of the day) will have an impact on your performance and body composition in time.

So, of course, you should be concerned about what you’re having pre-workout, but you should also know that your goals of accruing strength, muscle mass, and losing fat do not hinge one single meal choice.

That’s the good news. Very good news because some people don’t particularly enjoy eating a ton before training, especially so if they’re training in the morning.

How Much Protein Do You Need To Build Muscle, Lose Fat, and Maintain An Aesthetic Body?

by JC Deen

“How much protein do I need?” is a common question many people are asking themselves when trying to get into great shape and change their body. If you follow most traditional bodybuilding advice, it’s typical to hear anywhere from 1 gram to upwards of 3 grams per pound of body weight for the optimal dose.

The difference between 1 and 3 seems negligible, but when you do the math for your own body weight and needs, the recommendations vary wildly.

Not only is protein anabolic, and absolutely necessary for building muscle, and preserving it on a fat loss diet, the old adage of ‘more is better’ is not ideal here.

By the end of this article, you’ll know exactly how much you should be consuming on a regular basis if you want more muscle, less fat, and an aesthetic physique.

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