I'm seeing a LOT of posts about losing weight, inches, toning up etc from people headed to TTR. I've had almost 30 years of experience with diet/nutrition/weight lifting, and I'd like to offer my help to any of the April Addicts who are looking to accomplish some personal goal by the time their trip comes. FREE No, I don't do this for a living, I have a real job No, I'm not offering to do this for any money from anyone No, I'm not looking to build a clientele for anything (my real job takes plenty of time) Yes, I would love to help anyone not waste their time and energy doing the wrong things dieting/training and not see results and once again be disappointed Yes, I would love to help people become fitter/healthier and even MORE importantly, have more self confidence. If you'd like some help, message me and I'm happy to give you some GOOD advice. And maybe, if you're there when my wife and I are there, and I help you, you can thank me by buying me a free drink!!
Hi guys Its pretty awesome that you are offering some guidance. we are hitting TTR April 14-21. I tony work 12 hour shifts for 7 days and then 7 days off. I have a really difficult time to do any exercise while on shift. I think I need to bring better foods to eat at work. Any suggestions would be greatly appreciated. Thanks
Here is a good general question. Do you have a recommended method/site to get an reasonably accurate daily caloric requirement. The problem with most I have found is they only use age/height/weight. The do not take into account muscle mass and If they do the daily requirements seem to be very high. Right now I am at the following: Height: 5'11 Weight: 255 Age: 38 BF%: 15%* Depending on the method I have used my base calories are 2100 to 4300/day. Right now my goal is to get to 235-240. *I had a dexa scan done about 18 months ago I was 13%@247. So the 15% is a estimate.
Yes, food preparation is key (and a pain in the ass until you get used to it) So long as you have at least three breaks of 15 minutes or longer, you can eat during your shift, and prepared meals. eat 3-3.5 hours apart. eat before and after work and there you go, 5 meals a day Can you not exercise after your shift is over?
Low energy can mean many things, but in your case I'd hazard a guess to say diet is where you need to place your energy into. Eating enough food to support your workouts, which seem to be good and hard. Toning isn't really much about working out, its about diet. If you exercise like you are now and combine that with a healthy diet that provides you with energy to work out hard. Of course, you need to build muscle to "tone" as well, but it sounds like you are working out so put the diet part in there and you sound like you will see great success. squats are great. walking lunges also.
Here's a simple answer to your questions. Who cares! if you are only 13-15% bodyfat, that means you are in decent shape already and probably have a decent diet. You can not determine a persons caloric needs from any type of program, because there are too many variables. I recommend NOT counting calories. Count macronutrients. Protein, fat, carbs. However, if you prefer counting calories, and are currently exercising and taking in say 2500 calories and not gaining OR losing weight, then 2500 calories is your baseline. It really is that simple. So if you want to lose some weight, you must change the variables. So, either add something to burn more calories (cardio, etc) OR reduce your caloric intake. Reduce by 5%. You're a big guy. I'm 6'2 and around the same weight, probably around 12% BF. Just make sure you are eating good foods and stay away from the junk, workout hard, and you'll melt off the fat. I recommend reducing calories only from carbohydrates and fats. I can not remember anyone I've helped before that I did not INCREASE their protein intake. Hit me up if you want more specific info via PM
