Carolina Fitness Magazine - The Christmas Abbott Issue Fall 2015

“There is no diet that works for everyone, but there are diets that are not sustainable and therefore work for no one. ” First and foremost, you must find your starting point. To do this you must first determine your basal metabolic rate (BMR). This is the amount of energy (calories) you need to simply function while at rest. The easiest way to estimate BMR, and the method I use is the Mifflin-St Jeor formula. The Mifflin-St Jeor was found the most accurate formula by the American Dietary Association. The Formula Men 10 x weight(kg) + 6.25 x height(cm) – 5 x age(y) + 5 Women 10 x weight(kg) + 6.25 x height(cm) – 5 x age(y) - 161 After determining your BMR, you must then consider your activity levels and goals to determine your caloric prescription. Activity Levels What about my macros? Low/Moderate Volume This is where it gets very individualized. Does low carb or ketogenic dieting work? Sometimes. Does very high carb intake work? Sometimes. Does carb backloading work? Sometimes. I think you What about my macros? are starting to get my drift. You have to know what the individual This is where it gets very individualized. Does low carb or ketogenic dieting work? Sometimes. very high carb intake work? oes carb backloading responds orDoes does not respond well to.Sometimes. I would Drecommend starting work? Sometimes. I think you are starting to get my drift. You have to know what off around 40% and 30% fat. the somewhere individual responds or does not carbohydrate, respond well to. I 30% would protein, recommend starting off somewhere around 40% carbohydrate, 30% protein, and 30% fat. Adjust from Adjust from here. here. Note: this could be altered by bodyweight. Start between, 0.8 to 1g of protein per Note: this could be altered by bodyweight. Start between, 0.8 to 1g pound of bodyweight. of protein per pound of bodyweight. BMR x1.3-1.6 High Volume BMR x 1.6-1.8 Goal Lose Fat Calories – 10-15% Maintain Example Nutritional Prescription Calories + 0% Gender: Male Height: 5’10’ (177.8cm) Weight: 190lbs (86kg) Gender: BMR: 1,831cals Age: 29 Male Activity: H igh V olume Height: 5’10’ (177.8cm) High Volume (x1.7): 3,113 cals Calories + 5-10% Goal: Lose Fat Weight: 190lbs (86kg) Lose Fat (-10%): 2,802 cals BMR: 1,831cals Age: 29 40/30/30: Carbs: 280g Fat: 93g Protein: 210g High Volume (x1.7): 3,113 cals Lose F at ( -‐10%): 2 ,802 c als Activity: High Volume These calculations should not be treated as 40/30/30: Carbs: 280g Fat: 93g Protein: 210g Goal: Lose Fat “truth”, they are just a starting point. These calculations should not be Begin treated ahere s “truth”, are just a starting oint. andthey tinker based on presults. Begin here and tinker based on results. A Typical Day are assuming that our male avatar has no nutritional intolerances and A1. Back Squat @ 31X1, 4x8-10; rest 1m We We are assuming that our male avatar has no nutritional intolerances and trains at A2. DB Lunges, 4x10/leg; rest 2-3m trains at highHis volume. His main is wtohile lose body fatswhile maintaining high volume. main goal is to lose bgoal ody fat maintaining trength. This is what a typical day may look like for this individual: B1. Weighted Pull-Up @ 30X1, 4x6-8; rest 1m strength. This is what a typical day may look like for this individual: B2. Strict Pull-Ups, 4xAMRAP; rest 1m Meal 1 4 eggs, 2oz Grassfed Beef, 200g Sweet Potato, Coffee, 1tbsp Heavy B3. Kipping Pull-Ups, 4xAMRAP; rest 2-3m Cream Snack 1 4oz Deli Turkey Breast, 30g Almonds, 100g Blueberries + Meal 2 4oz Chicken Thighs, 2 slices Ezekiel Bread, ½ Avocado, 100g 50ft Sled Drag @ grinding effort Broccoli Pre Workout* 2 scoops Vitargo, 150mg Caffeine 50ft Sled Push @ all out effort Post Workout 2 1/3 scoops of Vitargo Post Rest 4min Meal 3 4oz Grassfed Beef, 100g White Potato, 100g Brussel Sprouts X4 Snack 2 1 scoop whey protein powder, 1 tbsp Cashew Butter + Example Nutritional Prescription: Gain Muscle A Typical Day: High Volume Training Session: *see high volume training session below 2 mile AD @ easy effort Carolina Fitness Magazine 15

Carolina Fitness Magazine - The Christmas Abbott Issue Fall 2015 | Page 17