You ever look at a picture of yourself when you first joined the service. Maybe it was when you first got out of Basic, or when you where at the Academy, and you were like "what happened to that person? I was so sexy." That person is still there, they're just hybernating, and it's time to wake them up. Don't know where to start? How about don't eat like an asshole. Yep, time to get your zombie eating self to eat like Conan and get some Gainz!
Nutrition. Anyone else feel like the first time they were taught algebra when we start talking about it. Well it kinda is, but lets start simple.
First- Keep a journal. Write down what you eat, how much of it you eat, how often you eat, and when you eat. Take a quick analysis. Then figure out how to fix your shit.
Second – Figure out how much you should be eating. Here’s one type of calculation. Find your REE (Resting Energy Expenditure)
To Calculate Your Resting Energy Expenditure:
Age 18-30 (Males) - 6.95 x Weight in Pounds + 679
Age 18-30 (Females) - 6.68 x Weight in Pounds + 496
Age 31-60 (Males) - 5.27 x Weight in Pounds + 879
Age 31-60 (Females) - 3.95 x Weight in Pounds + 829
Then Figure out how much more you need by figuring our your activity level. Not what you think your activity level is, what your actual activity level is. Probably a 1.7---
To Calculate Your Activity Level:
1.2 - Minimal - walking
1.7 - Moderate - Carrying a load, jogging, light swimming, biking, calisthenics, scuba diving.
2.1 - Heavy - Walking with a load uphill, rowing, digging, climbing, soccer, basketball, running, obstacle course.
2.4 - Exceptional-Running/swimming races, cycling uphill, carrying very heavy loads, rowing.
Example: 5.27x200+879 = REE 1933 x 1.7(Moderate Activity) = 3286 Total Daily Energy Expenditure (TDEE or Calories)
Now figure out your Macro’s
So now that you have your TDEE figured out, how do you know how much of each macro-nutrient (Protein, Fat and Carbs) you should be eating? Glad you asked! Here is the calculation:
Continuing to use the numbers from our previous post, we will be using the TDEE number of 3286.
Per Calorie, the following are the grams of each macro-nutrient:
Carbohydrates - 4g
Protein - 4g
Fat - 9g
As a general rule, you should calculate using the following percentages. As you get used to your diet and understand how you feel and your performance adjust accordingly:
Carbohydrates - 50%
Protein - 25%
Fat - 25%
So here is that calculation to show total amounts in grams:
Carbohydrates (3286 x .50)/4 = 410g
Protein (3286 x .25)/4 = 205g
Fat (3286 x .25)/9 = 91g
Now split those up through out your day between your meals and snacks. Fuck around with it, see what works and what doesn’t. Once you find something that does work for you, stick to it and see how good you feel. Then tear it up and do it again.
On a side note -Always check your calculations because I’m an old Grunt-and we don’t always math so well. And cheat every once in a while- you aren’t going to live forever. Now go get those GAINZ!
Hard times make Hard people. Live Uncommon.
- January 24, 2018
- Ben Seims