Alright Friends, so I want to break down briefly what calories in vs. calories out means.
Essentially, this is how we lose or gain "weight."
If you eat in a calorie deficit (eat less than you burn), you will lose weight;
if you eat in a calorie surplus (eat more than you burn), you will gain weight.
That part is pretty simple; it's math. If you want a rough estimate of your calorie expenditure, you can get an idea here: https://tdeecalculator.net - Keep in mind, this is a rough estimate and activity should be set to sedentary for that calculation for most folks.
Here's my example:
What the picture above means is that to exist for proper bodily function with no exercise, nothing, I need about 1230 calories per day - basal metabolic rate. Now, since I get up out of bed and like...shower..walk to the kitchen, etc every day life things...that moves to 1476 calories; and then you see it goes from there based on activity. What is important to remember there too, is how we measure "activity". Walking once per day for 40 minutes is great but it is not intense enough of movement to count as a "workout." That would not move you on this chart.
So, when we talk about "cut" or "bulk"; we are taking about "cut" = cutting calories, going in to a deficit, trying to get "smaller" - a bulk is when you go into a surplus, trying to gain muscle, trying to get "bigger." It is damn near impossible to try to burn fat and slim down while adding lean muscle at the same time SO, most people cycle these things.
Example using my numbers above,
If I wanted to "cut" or slim down - I would set calories between 1200-1400 and train well 4-6 times per week....chicken and broccoli, chicken and broccoli, chicken and broccoli lol
If I wanted to "bulk" or get bigger - I would set calories between 2300-2500 and train hard every day......chicken and rice, chicken and rice, chicken and rice.
WARNING: Your fucking Fitbit or Apple Watch or whatever app that is telling you that you're burning 1200 calories by walking for 10 minutes is NOT ACCURATE.
DO NOT allow yourself to over eat because you "trained hard" that day. NO. Train hard every day and still stay in your calorie plan. That's how it works. You cannot out train a bad diet!
And for all of you that are like, "I want abs"...cool, me too! Guess what? Stop drinking. Follow your diet plan. Abs are made in the kitchen.
I know my old gym used to have a sign that said "hey 20 more minutes and you've earned an extra beer"...WTF?!? No. No. No. What the hell is the point of doing all that training if you're going to go throw it out for an "extra" beer? That's not how it works, people. For general maintenance, someone who has reached their goal and just wants to stay there; sure, you can balance food and training to just maintain BUT that is not most of our goals nor is that going to help with body composition.
Instead think. 20 more minutes and skipping the beer today = getting to my goal faster! YAY 😀
So, as I was saying....
We do not adjust calories based on training. We stay consistent with both.
If your TDEE (total daily energy expenditure) is about 1800 calories and you want to "tone" or "lean" up...this is a "cut style" and you'd need to be in a deficit. The way we create this deficit is:
1) eat less (but not TOO less)..under eating is super damaging and I'll write about that next.
2) burn calories training
These are not hard, solid numbers. These are estimates used for an example only...
A pound of fat is about 3500 calories and we want to lose about 1-2 pounds per week. Therefore, we need to burn 3500-7000 calories per week. WHAT?! Yeah, that's a lot. I know.
So, how do we do that....we eat less..say 200 calories a day less which creates 1400 calories per week + we train every day burning about 200-400 calories per day it depends, of course on training style and duration and intensity) but that would be another 2800 calories per week which in total would be about 4400 calories which is a bit more than a pound. Make sense? It is really a numbers game on that level.
The hard part though, is that we are human lol isn't that what makes this whole life experience difficult 😜
So THAT is why we are so particular about WHAT we eat, no matter which style of dieting or training we are doing. Whether you are in a cut or bulk, protein is your best friend. That is because it is the building blocks for our whole body AND it is very hard for our body to store excess as fat AND it is a very satiating macronutrient (it helps you feel full longer). This is especially helpful when you are cutting back on your food intake.
Now, WHAT you eat will also change your body composition. When we say "body composition" what we mean is the look and feel to touch of your body; your muscle mass; your "toning." Protein is key here as well.
Think about it this way: Calories in and calories out determines your weight but protein determines what you'll look like when you get there.
Let me not go to far down that rabbit hole right now. Let's just remember that losing fat and losing weight may not be the same thing. Check out my other blogs for info on under eating and protein and resistance training; they all work together here.
Any adjustments to your diet/training should be done with the guidance of a coach and/or nutritionist or doctor; there are many more complexities to this and strategies to prevent "yo-yo" situations and severe, unhealthy cuts, etc...
Please do not try to funk with your diet without consulting a coach first.
Basically, the simplest way to get healthier and move toward your goals:
eat less (and better), move more; drink water, sleep well.
Thank you for coming to my TED Talk. 😂😂😂
For more info, to work out your numbers specifically and to see how I might be of service to you helping you reach your goal, please reach out to me!