With fitness, there’s plenty of non-absolutes. Simply put, there’s no direct or secret way of getting in the best shape of your life. It’s all consistent effort.
Since I started working out, I’ve seen a constant cycle of dieting styles: Keto, Intermittent Fasting, Low Fat Diets, Skipping Breakfast, and more. Year by year, a new-named diet that replicates other diets is “discovered”.
We can choose any of these diets. A lot of them sound appealing, HOWEVER: What if you can’t stick with the newest diet in the long term? Truth is: there's no one way to diet; we all require different food intake based on our height, weight, genetics, preferences, etc.
With that, I created this blog post to INTRODUCE a flexible nutrition system.
I think it's easiest to start with meal tracking so that we can understand the basics.
With that, let's dive in!
At Reforged, we prefer to build a strong habit... and we LOVE flexibility - especially in nutrition. Our method of choice is Flexible Dieting. Flexible Dieting is a system that revolves around a few of the following principles:
With these six steps, you can develop simple dieting guidelines or a system.
To dive deeper even deeper, I wanted to go over methods/strategies we use to execute on all six principles.
While a calorie is a simple measurement of energy, there are many methods you can utilize to help you eat properly: You can track calories to help gain or lose weight, log a food journal, or you can start by developing portion control through the "PFFT" Method.
Choose the best method that works for you! There's no "right way" to do it!
We will discuss these methods in this section.
Use the one that seems easy to get into and build a habit around!
If you’re just getting started with tracking, I would encourage you to start by JUST keeping a “Food Diary” or Journal. A simple 1% change per day is manageable. If you go all-in immediately, you most likely won’t be able to build a solid habit in nutrition.
Don’t disregard this one; this simple step will change your lifestyle drastically! This small sort of incremental change will keep you motivated to push drive you in the right direction.
Just like tracking your monthly expenses, I believe it’s important to track what you eat. This is because you build AWARENESS when it comes to what you eat. When it comes to meal tracking, you can write it down, or download a meal tracking app like MyFitnessPal.
MyFitnessPal will help you track foods by searching in their database for the food you eat. I do this to track my food when I eat out at restaurants too: even if the calories aren’t exact, I have the food tracked and I’ll be more inclined to share my dessert.
Other great apps would include:
There are plenty of apps you can use to track food. If this is not necessarily something you prefer, we can always use the portion control method in the next section.
If you don’t want to track your foods, portion them. This is where the Palm-Fist-Fist-Thumb strategy comes in! From Precision Nutrition‘s method on portion control, you can use this to size our portions PER MEAL. Here’s how to do it:
As you can see here, this is a less complicated method of “food tracking”. By default, this is should put you in a good spot for “maintenance calories” if you do some form of activity.
If you find that after a COUPLE OF WEEKS you are struggling to drop weight, take out 1/2 portion of carbohydrates out in one meal (or take a fruit out) and assess. I guarantee you will notice results over time.
Once you get used to food tracking AND you want to take your calorie tracking further, you can now get a MORE accurate calculation of your calories to “move the scale in the direction you want it”.
The following steps are what I use in getting a more accurate estimation of maintenance calories before I dig into either a “gaining weight” phase or fat loss phase.
This method was created by Dr. Eric Helms (he knows his sh**), and it’s fairly solid:
First Step: Get your “Base Calories”. Take your body weight and multiply it by 10. This will give you a base calorie intake. The base calorie intake is what you technically burn through daily without activity.
Second Step: Find the “Activity Multiplier”. The activity multiplier is a generic estimation; you might need to adjust depending on how much energy you expend. This is determined by the following:
Third Step: Take your base calories and multiply them by your multiplier to get your “Maintenance Calories”. This will determine the calories you can POSSIBLY eat to maintain your current physique.
Fourth Step: Determine your phase (whether fat loss or gaining), then add/subtract from “maintenance calories”.
And there you have it!
So there it is, methods and a brief intro to flexible nutrition. There is so much to cover with nutrition that we cannot cover in just one blog post. This is why we encourage discussion!
Any questions, comments, or insights? Throw them below! Let's discuss!
Until next time, legion!
If you look at your body in a biological standpoint, we have various processes that occur in a Yin & Yang like-way. For example, anabolic and catabolic processes are both a necessity for our sleep/wake cycles, for exercise & recovery, and more.
These are a part of our Circadian Rhythm, which are physical, mental & even behavioral changes that follow our 24-hour sleep-wake cycle.
In understanding this, we can explore a new and promising area of study: Chrononutrition.
In this post, we are going to talk about Chrononutrition, an area that could potentially be great opportunity for building healthy habits towards fitness.
Let's dive in!
Everyone uses the scale to track progress, but I’d argue it’s one of the least important methods to track progress.
It's never consistent, due to a variety of factors: sodium intake, water intake, stress, hormones, poor sleep, and more.
So today, I wanted to talk about all of the Body Performance Indicators you can utilize to measure progress.
Let's dive in!
One of the more common questions that gets asked in fitness is if 6 meals a day is "mandatory".
It's not necessarily mandatory, but it is commonly utilized by pro bodybuilders in their contest prep phases.
I have been eating 3-5 meals a day for years, implementing 4 strategies I typically prioritize my nutrition with.
So with that, we are going to dive into 4 Nutrient Timing strategies you should utilize in this post.
Let's dive in!