In part 1 of the “Bro Diet Basics” series, we talked about how to figure out your daily calorie requirement.

In part 2, we covered protein requirements.

Today, we’ll continue the macronutrient conversation, and talk about fat!

For years, we were told to avoid fats.

Studies in the post – World War II era linked fat intake to both heart disease and weight gain, so most experts advised people to stay away.

The problem is, many people did cut down on fat consumption – but replaced the lost calories with refined carbohydrates, and also stopped eating healthy fats – which resulted in even higher rates of obesity!

Turns out, the “all fat is bad” message was wrong. However, we have to make sure we’re getting the right kinds.

Trans fats are the worst fats for your health. They are are made when hydrogen is added to healthy unsaturated fats to make them less likely to spoil. These type of fats raise LDL cholesterol, lower HDL cholesterol, increase inflammation, and more.

Saturated fat, found mainly in meat and dairy foods, does also look like it clogs arteries and contributes to cardiovascular disease.

But monounsaturated and polyunsaturated fats, found in plants and healthful oils, actually protect your heath by improving your cholesterol profile.

Daily fat recommendation:

.5 – 1 g/kg

Example:

Female

160 pounds / 73kg

Daily fat grams range = 36.5 – 73

As a general guideline, to further break this down:

– 1/3 of your fat intake should come from saturated fats

– 1/3 of your fat intake should come from mono-unsaturated fats

– 1/3 of your fat intake should come from poly-unsaturated fats

Stay tuned for part 3 of this series, we’ll continue the conversation!!

– Forest and the FVT Team

PS – If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program here: -> http://bit.ly/14dayjump2021

In part 1 of the “Bro Diet Basics” series, we talked about how to figure out your daily calorie requirement.

Getting this sorted, tracking, and tweaking this number will determine if you lose weight, gain weight, or stay the same!

Today, we’re going to get a little more into where those calories should come from – specifically, how much protein you need each day.

For a long time, nutritionists maintained that although athletes need more calories total, that people didn’t need more protein intake if they were doing intensive exercise.

In recent years however, the field of nutrition has come around to the view that optimal protein intake is probably higher for some athletes, especially if you’re building muscle.

There has also been thoughts on the idea that eating too much protein strains your kidneys, but research hasn’t really borne this out.

Anecdotally, working with thousands of clients over the years, I can also tell you that eating more protein helps build muscle! And making this tweak often is a big factor in dramatically changing people’s body composition.

Daily protein recommendation:

1.6 – 2.0 g/kg

Example:

Female

160 pounds / 73kg

Daily protein grams range = 117 – 146

Make this protein come from whole foods whenever possible. You’ll get more nutrients, generally healthier for a lot of other reasons.

For sake of convenience, a general guideline is that up to 25% of your protein intake could come from supplements like protein powder.

Stay tuned for part 3 of this series, we’ll continue the conversation!!

– Forest and the FVT Team

PS – If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program here: -> http://bit.ly/14dayjump2021

*If you missed part 1 of the “Bro Diet Basics” series, click here – https://www.forestvancetraining.com/blog-2

*More info on protein requirements here – https://www.popsci.com/how-much-protein/

We just got done with a “bro meals” series, where I shared with you some of my favorite quick and easy recipes to get muscles and look lean.

Now we are going to take a step back, and do a quick series on some “bro diet basics”, so that you can better understand how recipes like the ones I’ve been sharing fit into eating to reach your fitness goals.

I am going to take you through the same steps I would as if you were a new client at our personal training studio and I was making a customized plan, just for you!

*If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program at the link below:

-> http://bit.ly/14dayjump2021

The first thing we need to figure out is your daily calorie requirements.

Getting this sorted, tracking, and tweaking this number will determine if you lose weight, gain weight, or stay the same.

The rough estimate number we start with is:

25-45 kcals/kg

We use the individual’s existing diet journal as a starting point, OR take their current diet habits / activity level / lifestyle / etc. into consideration.

Example:

Female
160 pounds / 73kg
Daily calorie target range = 1818 to 3285

A more sedentary / higher body fat person is going to start on the bottom or lower end of the range. A more active / lower body fat person is going to start towards the middle or higher end of the range.

Of course, the other big factor is if we’re trying to lose fat, we need to be in a daily deficit, and if we’re trying to gain muscle, we need to be in a surplus.

I would take all of these things into consideration for you as a new personal training client, and then would give you a number to start with based on your goals for the next 90 days.

Stay tuned for next time where we’ll break this down further, and talk about exactly WHERE those calories should come from – your protein, carb, fat needs, and more!

– Forest and the FVT Team

PS – If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program at the link in our at the link below:

-> http://bit.ly/14dayjump2021