Extreme Martial Arts
Extreme Martial Arts
Start Here
Start Here
Kickboxing
KB
Extreme Jiu-Jitsu
Jiu-Jitsu
CHIEF'S NUTRITION
CHIEF'S NUTRITION
Simple Gets Done
Simple Gets Done
PUZZLE PIECE ONE & TWO: I have a pretty simple view on Nutrition and Exercise that has 3 puzzle pieces. The first two puzzle pieces that I focus on and that are most important are total protein and total calories. I know that I need 215g of protein a day and 2,275 calories if I want to be on the leaner side while building muscle. Which brings us to the third puzzle piece "volume" and "type of exercise". We will get into this on the workout page.
MY DIET: I focus on getting 215g of protein a day first. Then I add in the remaining calories I need from carbs (about 60%) and fats (about 40%). The whole time staying under 2,275 total calories each day (this number changes based on my current body type goal). Really? That's it? Yup, that's it. Pretty simple. Simple gets done. Done gets results. Results give me feedback. Feedback gets me closer to my goal.
PUZZLE PIECE ONE & TWO: I have a pretty simple view on Nutrition and Exercise that has 3 puzzle pieces. The first two puzzle pieces that I focus on and that are most important are total protein and total calories. I know that I need 215g of protein a day and 2,275 calories if I want to be on the leaner side while building muscle. Which brings us to the third puzzle piece "volume" and "type of exercise". We will get into this on the workout page.
MY DIET: I focus on getting 215g of protein a day first. Then I add in the remaining calories I need from carbs (about 60%) and fats (about 40%). The whole time staying under 2,275 total calories each day (this number changes based on my current body type goal). Really? That's it? Yup, that's it. Pretty simple. Simple gets done. Done gets results. Results give me feedback. Feedback gets me closer to my goal.
Disclaimer: I am NOT a nutritionist or a doctor, so do NOT follow what I say or take my advice. The content below reflects my personal experience with nutrition and exercise. When seeking advice, people often share insights based on their own experiences. Though everyone's experiences and bodies are different there are some things that hold true for everyone. This is what I will attempt to share with you. The things that apply for most people. If my experiences inspire confidence and courage for you to try something new, then I've achieved my goal. My aim is to motivate readers to take action, make their own choices, and create new experiences. This is essential for growth and becoming all that you are meant to be.
Disclaimer: I am NOT a nutritionist or a doctor, so do NOT follow what I say or take my advice. The content below reflects my personal experience with nutrition and exercise. When seeking advice, people often share insights based on their own experiences. Though everyone's experiences and bodies are different there are some things that hold true for everyone. This is what I will attempt to share with you. The things that apply for most people. If my experiences inspire confidence and courage for you to try something new, then I've achieved my goal. My aim is to motivate readers to take action, make their own choices, and create new experiences. This is essential for growth and becoming all that you are meant to be.
THE BREAKDOWN
THE BREAKDOWN
The Math In Calories
The Math In Calories
2,275 Total Daily Calories (175 lbs (my weight) x 13 (maintenance #) = 2,275 total calories
860 calories from protein (215g of protein x 4 calories per gram)
Now we just have to subtract 860 calories from the protein from the total daily calories which gives us 1,415 calories we will split between carbs and fat.
849 calories From Carbs (1,415 calories remaining x .6)
566 calories From Fats (1,415 calories remaining x .4)
All of this is explained below.
2,275 Total Daily Calories (175 lbs (my weight) x 13 (maintenance #) = 2,275 total calories
860 calories from protein (215g of protein x 4 calories per gram)
Now we just have to subtract 860 calories from the protein from the total daily calories which gives us 1,415 calories we will split between carbs and fat.
849 calories From Carbs (1,415 calories remaining x .6)
566 calories From Fats (1,415 calories remaining x .4)
All of this is explained below.
THE BREAKDOWN
THE BREAKDOWN
The Math In Grams
The Math In Grams
The Math (In Grams):
2,275 Total Daily Calories: My weight 175 lbs x 13 the maintenance number equals 2,275 total daily calories.
215g of protein: My weight in protein plus some because I like protein.
212g of carbs: 60% of remaining total calories after subtracting the protein calories.
62g of fats: 40% of remaining total calories after subtracting the protein calories.
All of this is explained below.
The Math (In Grams):
2,275 Total Daily Calories: My weight 175 lbs x 13 the maintenance number equals 2,275 total daily calories.
215g of protein: My weight in protein plus some because I like protein.
212g of carbs: 60% of remaining total calories after subtracting the protein calories.
62g of fats: 40% of remaining total calories after subtracting the protein calories.
All of this is explained below.
THE FORMULA
(EXPLAINED HERE)
THE FORMULA (EXPLAINED HERE)
let's Do Your Math
let's Do Your Math
1) First, we need to figure out your total daily calories. Again if you want help email me, otherwise here is a good rule of thumb. Take your body weight and multiply it by 13. So if you weigh 200 pounds then your total daily calories to maintain weight would be 2,600. Understand this is just a starting point. Make sure you weigh yourself every morning after using the bathroom to track whether you are maintaining, losing or gaining weight. Based on your goals you can lower or raise your calories.
2) Second, we need to get your total daily protein.
Body Weight x 1 gram of Protein = Total Daily Protein Intake
Using our example above you would need 200 grams of protein.
3) Third, we need to get your total daily carbs and fat.
Using our example we take our total calories of 2,600 and subtract the protein calories 800 grams (200 grams x 4 calories per gram). This gives us 1,800 calories left to split between carbs (60% = 1,080 calories) and fat (40% = 720 calories). That means that we get to eat 270 grams of carbs (1080 calories / 4 calories per gram) and 80 grams of fat (720 calories / 9 calories per gram).
Fourth, let's put it all together:
Total Calories: 2,600
Calories Broken Down:
Total Protein: 200 grams (800 calories)
Total Carbs: 270 grams (1,080 calories)
Total Fat: 80 grams (720 calories)
1) First, we need to figure out your total daily calories. Again if you want help email me, otherwise here is a good rule of thumb. Take your body weight and multiply it by 13. So if you weigh 200 pounds then your total daily calories to maintain weight would be 2,600. Understand this is just a starting point. Make sure you weigh yourself every morning after using the bathroom to track whether you are maintaining, losing or gaining weight. Based on your goals you can lower or raise your calories.
2) Second, we need to get your total daily protein.
Body Weight x 1 gram of Protein = Total Daily Protein Intake
Using our example above you would need 200 grams of protein.
3) Third, we need to get your total daily carbs and fat.
Using our example we take our total calories of 2,600 and subtract the protein calories 800 grams (200 grams x 4 calories per gram). This gives us 1,800 calories left to split between carbs (60% = 1,080 calories) and fat (40% = 720 calories). That means that we get to eat 270 grams of carbs (1080 calories / 4 calories per gram) and 80 grams of fat (720 calories / 9 calories per gram).
Fourth, let's put it all together:
Total Calories: 2,600
Calories Broken Down:
Total Protein: 200 grams (800 calories)
Total Carbs: 270 grams (1,080 calories)
Total Fat: 80 grams (720 calories)
CREATE MEALS THAT YOU LOVE AROUND YOUR MATH
CREATE MEALS THAT YOU LOVE AROUND YOUR MATH
only your math will work for you
only your math will work for you
Create meals that you love that match your math. Make it count and remember nothing is off limits. You don't have to eliminate any kinds of food. The key is to get your total protein. After that fill in the rest of your calories as needed making sure not to go over your calorie limit. It is REALLY EASY because everything has a label on it. I use "My Fitness Pal" to track my stuff because it takes 10 seconds to log my food.
Create meals that you love that match your math. Make it count and remember nothing is off limits. You don't have to eliminate any kinds of food. The key is to get your total protein. After that fill in the rest of your calories as needed making sure not to go over your calorie limit. It is REALLY EASY because everything has a label on it. I use "My Fitness Pal" to track my stuff because it takes 10 seconds to log my food.
That's it... by the way the specific daily numbers above won't work for you. Those are my numbers and example numbers. Use the formula to create your own numbers. Do your math.
Most people have around 10 meals they rotate through and eat regularly throughout the month.
The key is to change those meals to match your calorie needs based on your goals.
That's it... by the way the specific daily numbers above won't work for you. Those are my numbers and example numbers. Use the formula to create your own numbers. Do your math.
Most people have around 10 meals they rotate through and eat regularly throughout the month.
The key is to change those meals to match your calorie needs based on your goals.
BUT WAIT! WHAT DO YOUR MEALS LOOK LIKE???
BUT WAIT! WHAT DO YOUR MEALS LOOK LIKE???
my meal plan based on my math at the time
my meal plan based on my math at the time
What I really ate in a day:
- Almond Milk (2 cups)
- Chicken w/Parmesan Cheese (1.5 pounds of chicken not parmesan cheese :)
- Frozen Pineapple (1 cup)
- Peanut Butter (6 tbsp)
- Honey (4 tbsp)
- Yogurt (1 cup Plain/Non-Fat)
- Bread (3 slices)
- Broccoli (2 cups)
This comes out to around 2,200 calories, around 200 carbs, around 60 grams of fat and around 230 grams of protein.
What I really ate in a day:
- Almond Milk (2 cups)
- Chicken w/Parmesan Cheese (1.5 pounds of chicken not parmesan cheese :)
- Frozen Pineapple (1 cup)
- Peanut Butter (6 tbsp)
- Honey (4 tbsp)
- Yogurt (1 cup Plain/Non-Fat)
- Bread (3 slices)
- Broccoli (2 cups)
This comes out to around 2,200 calories, around 200 carbs, around 60 grams of fat and around 230 grams of protein.
DON'T WORRY
I CHANGE IT UP...
DON'T WORRY I CHANGE IT UP...
My meal substitutions (having fun with it)
My meal substitutions (having fun with it)
To change this up and create variety I do this:
Switch out Chicken for:
- Beef (eat with oranges and kiwi to enhance iron absorption)
- Tuna
- Salmon
- Protein Shake with Cocoa Powder (sometimes do this in combo with the meat for the day)
Switch out Frozen Pineapple for:
- Strawberries
- Blueberries
- Mango
- Grapes
Switch out Peanut Butter for:
- Walnuts
- Almonds
- Pecans
- Eggs with butter or oil
Switch out Honey for:
- Bananas
- Apples
- Oranges
- Kiwi
- Oatmeal with flax seeds and chia seeds
- Quinoa
Switch out Texas Toast (Bread) for:
- Whole Wheat Bread
Switch out Broccoli for:
- Carrots
- Green Beans
- Peas
- Kidney Beans or Black Beans
- Leafy Greens
- Tomatoes
SEE HOW EASY THAT IS...
To change this up and create variety I do this:
Switch out Chicken for:
- Beef (eat with oranges and kiwi to enhance iron absorption)
- Tuna
- Salmon
- Protein Shake with Cocoa Powder (sometimes do this in combo with the meat for the day)
Switch out Frozen Pineapple for:
- Strawberries
- Blueberries
- Mango
- Grapes
Switch out Peanut Butter for:
- Walnuts
- Almonds
- Pecans
- Eggs with butter or oil
Switch out Honey for:
- Bananas
- Apples
- Oranges
- Kiwi
- Oatmeal with flax seeds and chia seeds
- Quinoa
Switch out Texas Toast (Bread) for:
- Whole Wheat Bread
Switch out Broccoli for:
- Carrots
- Green Beans
- Peas
- Kidney Beans or Black Beans
- Leafy Greens
- Tomatoes
SEE HOW EASY THAT IS...
VITAMINS
VITAMINS
WHAT DO YOU NEED
WHAT DO YOU NEED
The above diet plan scores roughly 90% in terms of meeting the necessary macro and micronutrients depending on the variety I get in each week. At the same time, it completely covers my daily calorie and protein requirements, hitting 100% in those areas. This is a win for me in my book.
I am not going to list my vitamins that I take because me listing out the Vitamin C or D or whatever multi-vitamin I take is not going to help you.
It is important to understand what vitamins you need specific to you.
Please understand that I broke this down just to show how simple it can be, not as a nutrition guide. I should have more variety in my diet to get the micronutrients I am missing. I say this so you understand there is nutrition missing here from my own plan.
Nothing is perfect but you can use vitamins to help supplement missing pieces.
The above diet plan scores roughly 90% in terms of meeting the necessary macro and micronutrients depending on the variety I get in each week. At the same time, it completely covers my daily calorie and protein requirements, hitting 100% in those areas. This is a win for me in my book.
I am not going to list my vitamins that I take because me listing out the Vitamin C or D or whatever multi-vitamin I take is not going to help you.
It is important to understand what vitamins you need specific to you.
Please understand that I broke this down just to show how simple it can be, not as a nutrition guide. I should have more variety in my diet to get the micronutrients I am missing. I say this so you understand there is nutrition missing here from my own plan.
Nothing is perfect but you can use vitamins to help supplement missing pieces.
HOLD ON... CAN I CHEAT???
HOLD ON... CAN I CHEAT???
CHEAT MEALS
CHEAT MEALS
What I have found is that you can create a perfect nutrition plan on paper but executing it perfectly is very different. I may not have a perfect nutrition plan but I do execute the above plan 100% everyday because of how simple it is.
Every day is a cheat day if I want it to be.
I can eat whatever I want as long as I stay under my total calories and get my protein, I'm good.
That means I can eat my protein for the day then eat the rest of my calories in chocolate chip cookies if I want to. As I write this today I had a GIANT chocolate chip cookie, a couple of days ago I had pizza and a few days before that I had cake. The best part is that all of it fit in my total calories after I got my protein, which means at the end of the day I burned fat and built muscle.
What I have found is that you can create a perfect nutrition plan on paper but executing it perfectly is very different. I may not have a perfect nutrition plan but I do execute the above plan 100% everyday because of how simple it is.
Every day is a cheat day if I want it to be.
I can eat whatever I want as long as I stay under my total calories and get my protein, I'm good.
That means I can eat my protein for the day then eat the rest of my calories in chocolate chip cookies if I want to. As I write this today I had a GIANT chocolate chip cookie, a couple of days ago I had pizza and a few days before that I had cake. The best part is that all of it fit in my total calories after I got my protein, which means at the end of the day I burned fat and built muscle.
CHIEF MEALS
HAVE FUN
HAVE FUN
Here are some "Chief Meals". These are not my creations; rather, they were created for me. Enjoy, I will continue to add more.
If you want to save the pictures to your phone all you need to do on a desktop/laptop is double click or right click and select save image. If you are on a cell phone you should be able to hold your finger down on the picture and it should pop up allowing you to save the image.
Here are some "Chief Meals". These are not my creations; rather, they were created for me. Enjoy, I will continue to add more.
If you want to save the pictures to your phone all you need to do on a desktop/laptop is double click or right click and select save image. If you are on a cell phone you should be able to hold your finger down on the picture and it should pop up allowing you to save the image.
Disclaimer: I am NOT a nutritionist or a doctor, so do NOT follow what I say or take my advice. The content above reflects my personal experience with nutrition and exercise. When seeking advice, people often share insights based on their own experiences. Though everyone's experiences and bodies are different there are some things that hold true for everyone. This is what I will attempt to share with you. The things that apply for most people. If my experiences inspire confidence and courage for you to try something new, then I've achieved my goal. My aim is to motivate readers to take action, make their own choices, and create new experiences. This is essential for growth and becoming all that you are meant to be.
Disclaimer: I am NOT a nutritionist or a doctor, so do NOT follow what I say or take my advice. The content above reflects my personal experience with nutrition and exercise. When seeking advice, people often share insights based on their own experiences. Though everyone's experiences and bodies are different there are some things that hold true for everyone. This is what I will attempt to share with you. The things that apply for most people. If my experiences inspire confidence and courage for you to try something new, then I've achieved my goal. My aim is to motivate readers to take action, make their own choices, and create new experiences. This is essential for growth and becoming all that you are meant to be.
