Sure. I’ll have a view of I know the kind of macronutrient that I would like them to be consuming. How I communicate that to the client is different based on their individual needs and their approach and what they had success with.
If they’ve been on a really low-carb diet and they’ve been successful before, you need to factor that in. That’s a bit of the art of coaching I suppose, but from the hard and fast numbers, I’ll look for them to have the oldest time one gram of protein per pound of body weight as a pretty good rule of thumb for a protein content.
When you’re cutting, having a reasonably higher amount of protein helps with retaining muscle mass, we want to keep that in there. I find that that amount is enough. There is some science out there that you might want to go higher, but that’s my starting point, one gram per pound of body weight.
As far as fat goes, what I’m looking at with fat is, I want enough to make sure the hormonal function is optimal. You can achieve that on actually quite low-fat diet, especially when it’s a short period of time.
This is another thing how you set up a diet for a longer say competition prep 16-week diet that’s the minimum but .3 grams per pound of body weight is going to be enough for people to maintain optimal hormonal function. Also fat is the most calorie-dense of the macronutrients. There’s nine calories per gram of fat, whereas four for protein and carbs.
If we can bring fat relatively low, it means the calories can be low, but we can get more food volume in through that protein which is very satiating. If you make smart choices with the carbohydrates, you can still be quite full on a mini cup, but if you’re going that route the food may be a little blander than the dream of bulk diet you’ve been on beforehand.
After I set the protein and fat, the rest of the calories come from carbohydrate. Anyone listening now is, what do you mean the rest of the carbohydrate? Is probably a bit vague. All of established, what’s their maintenance calorie intake? What rate of loss are we looking at, and maybe we can discuss that in a moment.
Then based on the rate of loss they’re looking for, what’s their theoretical? It’s not only theoretical, but theoretical calorie deficit they need to be in to achieve that. Based on that, their height, and their weight, this is the number they’re going to be shooting for as a ballpark.
We know that there’s four calories per gram of protein. Since we’re having a gram per pound, we can calculate that out. We are having .3 grams of fat per pound. We can calculate that because you times that by nine to get the calorie value. Whatever is left over, that’s carbohydrate.
On this medium when we are chatting, throwing numbers and equations out there, was becoming a bit confusing for people but hopefully, that makes sense. Then in the article on the website, that’s all mapped out with some example, equations, if anyone wants to check that out.
Then I suppose the one thing I’ll say with diet is, for this period of time, I encourage people to be in a calorie deficit but not a nutrient deficit. We don’t want to be missing out on all those micro nutrition from fruits and vegetables for example.
I tell people based on rules of thumb is like, trying to eat the rainbow, so as many different fruits and veggies as possible. It’s a nice easy thing they can be thinking about, how many different colored veggies that I have today for example? Most fruits vegetables, very fibrous, quite low in calories, quite filling.
The other thing on that point is, to some extent, only some extent does the body works on a feedback loops of nutrients. If you’ve got a rich broad spectrum of micro nutrition coming in, even if your calories are low, it’s not going to panic it for one of a scientific term makes it, that is no way scientific.
The calorie deficit and the hormonal shutdown and the slowing of metabolic rate that can occur if your nutrient profile’s really good, you just going to offset that just a little. It buys you slightly better results in this kind of really short-term aggressive diet.