Nutrition: Setting Realistic Goals
My name is Cameron Forbes and I am currently in my last semester of graduate school at Meredith College seeking a Master degree in Nutrition. My passion for nutrition started in high school when I was looking for an edge on the competition in athletics. I took this passion with me to NC State University where I graduated with a B.S in Applied Nutrition. While at NC State I worked as a student athletic trainer and a sports nutrition intern my entire undergraduate career. I have been a strength and conditioning coach for over a year, but have been training since high school. Being in an athletic setting my entire life, I have seen the impact proper nutrition can have on an individual’s training. Within the next year I hope to obtain two major certifications/licensures. The first will be a Certified Strength & Conditioning Specialist and the second will be a Registered Dietitian/Registered Dietitian Nutritionist.
MAIN TALKING POINTS
1.Weight loss = Calories in < Calories out
2.The best diet is one you can follow consistently
3.Use an online RMR calculator to find your estimated caloric total for a maintenance weight, then subtract 250-1000 calories for 0.5lb-2.0lbs of weight loss per week
4.These are ESTIMATIONS. You may need to tweak these numbers to find your true maintenance calorie goal.
5.To promote maximum lean muscle gain, .7-1.0g of protein per pound of body weight is recommended.
Let me start by saying that nutrition goals can be as simple as expending more calories than you take in. If your goal is to simply lose weight there is no need to overcomplicate things.
I want to start by saying thanks to all my friends, family, and clients religiously following The Strength Feed. Your input and advice is, and always will be, greatly appreciated. What brings me to today’s topic of recovery? Well, I got the flu last week and it hit me pretty hard. Yea, you’re going to need a couple days of bed rest and time off work but recovery prior to hitting the gym again is huge.
The “Cliff Notes” of Recovery:
1. Fully recover before getting back into the gym.
a. A couple extra days off will only help you.
2. Make sure you hit your caloric needs once you have an appetite.
a. Adding BCAA’s throughout the day can help keep you from losing muscle mass while you’re on bed rest.
3. Take extra vitamins.
a. Adding additional magnesium, zinc and vitamin C can help your immunity.
To understand further, continue reading!