#backtobasics : Energy balance simplified
Example my 1st meal:
559 calories 52p/27c/27f •turkey mince 100g
•black pudding* 45g
•baked beans 75g
•1 med egg
•2 med egg whites
•red sauerkraut 35g
•low fat cheese 25g
However, I also had a wholemeal pitta bread which brings total macros to:
753 calories 59p/63c/29f *Leave out the 45g SLICE of black pudding and the 70g pitta bread to give you a 40% reduction in calories but little reduction in amount of food volume:
438 calories 48p/21c/18f
The point is, none of these figures for #macronutrients are bad or wrong. It just depends on your goals. Also, it shows why it can be an eye opener if you start weighing & tracking your macros.
1. If the amount of calories you consume each day are the same as what your body is using up during the day then your caloric intake is at maintenance.
Your weight would stay more or less the same from week to week.
If you have a faster metabolism than someone the same height, weight & activity level as you, then the calories you need to consume will be more than what they consume in order to stay the same weight.
●Maintenance: Calories in = calories out●
2. If you're trying to lose weight then reduce calories slightly or increase calorie output/activity (cardio, weight training, take the stairs). Add more nutrient dense/low calorie foods that create volume to make you feel fuller or don't have a huge impact on your overall daily caloric intake:
▪spinach (any green veg)
▪almond milk (unsweetened)
▪use a spray bottle for oil
▪bake, steam, grill instead of frying ▪stevia (sweetener)
But don't cut out any of the macronutrient groups as they are all important. Protein & fat are more satiating (make you feel full for longer).
●Deficit: calories in < calories out●
3. If you're trying to gain weight, then EAT MORE calories than you use throughout the day. If you find it hard to consume enough calories you could add foods that are calorie dense like: ▪black pudding ▪peanut butter ▪avocado ▪coconut oil ▪nuts/seeds
▪cheese ▪maple syrup ▪lamb ▪duck ▪steak ▪salmon
●Surplus: calories in > calories out●
Circuit from last Sunday short and sweet - needed to sweat the wine out ...didn't have time to edit it properly all week so it's just getting thrown up now 😅
My phone kept stopping in the middle of recording my sets so 3 separate clips with me trying not to die 🔊😑 but minimal/no rest between exercises, 3mins between sets.
Video shows 5th circuit. Same weight for A1, A2 ***50kg/110lbs for those asking but just do what you can while keeping good form & power.
Box height approx 84cm/33" (2x20kg bumper plates on top). ⚫A1 front rack reverse lunge x10 each side⚫ 🔴A2 Reverse lunge with knee drive x6-8 each leg - try to hold the position at the top with the knee drive unlike what ai did 😑 (the mirror & platform don't line up 😬💩)🔴 🔵A3 Pause box jumps x6🔵 - although set here shows an extra rep where I almost face planted because I got distracted from someone watching me/ I was knackered and losing power 🤣 ...even turned around to throw a dirty look at the end 🙈👀 #angrysarah
My glutes felt as if they were gonna fall off for a few days after this circuit so ...best of luck if you try it 👍🏼🙏 #🍑 #bluepantshidenothing#itsnotwee#hangovercircuit 😷😑 #sundayfunday#sunday
This is a man's world
but it would mean nothing, nothing without a woman or a girl.
Ladies...remember that! And don't let anyone tell you, you can't (or shouldn't) do something just because you're a woman 😘💖 Be confident, be independent, be sporty, be sexy, be sassy, be a boss, be badass, be strong, be you and take no shit for it! 💪🏼😘 oh and do it all while wearing batman underwear 😂🦇 👭👭👭👭👭👭👭👭👭👭👭👭👭👭 🦄 Happy International Women's Day 🦄
Ps @rosnutrition are having 30% off to celebrate #internationalwomensday 🤗
Nothing imo makes you feel like a spoofer in the gym more than a deload week 🤣 but they are part and parcel of training. 2 days back to normality and feeling so much stronger. Strength has increased and bodyweight actually went down a bit.
#deload#deloadweek#idontknowwhattodowithmyhands#willferrell **pic quality is shite 🙈 - lost the daylight all of a sudden**
Hot sauce fans... ie fellow food preppers/ bodybuilding preppers 😅 get into @milkmarketlimerick next Saturday morning. 🌶🌶🌶🌶🌶🌶🌶🌶🌶🌶🌶🌶🌶🌶
Stocked up on @nok_sauce_ at the weekend. All natural, gluten free, locally sourced ingredients from #Ballyhoura and #omw definitely adds the finishing touch to chicken, fish, burgers etc. 🌶🌶🌶🌶🌶🌶🌶🌶🌶🌶🌶🌶🌶🌶
You can also order online if you're not in Limerick. The smoked whiskey honey hot sauce with @jamesonwhiskey is my favourite.
#hotsauceoneverything #🌶 #ilovehotsauce#spicy