Get The Balance Right

Are you looking to transform your physique by either getting lean or bulking up? If so, it's important to understand how to calculate your macronutrient needs to achieve your goals.

First, let's define what macronutrients or “macros” are. Macros are the three main components of our diet: protein, carbohydrates, and fats. These are important to maintain a healthy body and to help achieve fitness goals.

If your goal is to get lean, your macro ratios should be geared towards a lower body fat percentage. Your protein intake should be higher to help maintain muscle mass and support fat loss. You will also need to monitor your carbohydrate and fat intake, as too much of either could hinder your weight loss progress.

On the other hand, if you want to bulk up, your macro ratios should be geared towards a higher calorie intake, and a higher proportion of carbohydrates to support energy levels for workouts and muscle growth. Your protein intake will still be important for building muscle mass, but it should be balanced with a higher calorie intake overall.

To calculate your macros, you'll first need to determine your Total Daily Energy Expenditure (TDEE). This is the number of calories your body burns in a day, taking into account your activity level and body composition. You can use an online calculator such as the one found at calculator.net to help determine your TDEE.

Once you know your TDEE, you can calculate your macro needs using a macronutrient calculator like the one found at bodybuilding.com. This calculator will help you determine your protein, carbohydrate, and fat needs based on your fitness goals and TDEE.

It's also important to consider your Body Mass Index (BMI) when calculating your macro needs. Your BMI is a measure of your body fat based on your height and weight. A high BMI could indicate that you need to lower your calorie intake, while a low BMI could indicate that you need to increase your calorie intake.

Below are examples of calculating macros:

Example 1: 40-Year-Old Male, 5'10", Bulking Up Assuming this man is moderately active and weighs 175 pounds, his TDEE would be around 2,700 calories per day. To bulk up, he might aim to be in a caloric surplus and consume 500 calories more per day than his TDEE, for a daily goal of around 3,200 calories.

Using a macronutrient calculator like the one at bodybuilding.com, he might aim for a macro split of 30% protein, 50% carbs, and 20% fat. This would give him a daily goal of:

• Protein: 240 grams (30% of 3,200 calories)

• Carbohydrates: 400 grams (50% of 3,200 calories)

• Fat: 71 grams (20% of 3,200 calories)

Example 2: 35-Year-Old Female, 5'7", Getting Leaner Assuming this woman is moderately active and weighs 150 pounds, her TDEE would be around 2,200 calories per day. To get leaner, she might aim for a caloric deficit of 300-500 fewer calories per day than her TDEE, for a daily goal of around 1,700-1,900 calories.

Using a macronutrient calculator like the one at bodybuilding.com, she might aim for a macro split of 40% protein, 30% carbs, and 30% fat. This would give her a daily goal of:

• Protein: 170 grams (40% of 1,700 calories)

• Carbohydrates: 127 grams (30% of 1,700 calories)

• Fat: 57 grams (30% of 1,700 calories)

It's worth noting that these calculations are just estimates and may need to be adjusted based on individual factors such as activity level, body composition, and personal preferences. It's always a good idea to consult with a registered dietitian or certified personal trainer to create a customized nutrition plan that considers these factors.

Grand Canyon Adventure (Part 2)

What a thrill it is to share with you my first-ever hiking experience at the majestic Grand Canyon. Our group set out early at 7:30 am to tackle the South Kaibab trail, with our sights set on the breathtaking views that awaited us. The trail is considered a strenuous hike, and we were prepared with ample water, snacks, and proper hiking gear.  As a first-time hiker, I was both excited and nervous to tackle the trails of this natural wonder.

At the start, the hike down was steep and challenging, but we were rewarded with stunning views of the canyon at every turn. As we descended further down, the views continued to astonish. The sheer magnitude of the canyon walls, the vibrant colors of the rocks, and the contrast of the sky were unlike anything I had ever seen before. It felt like I was walking through a painting.

After hiking for a couple of hours, we reached a plateau known as the Ooh-Aah Point. The view from this vantage point was intense, and I was in awe of the natural beauty around me. It was truly a breathtaking sight, and I felt humbled by the vastness of the canyon.

As we hiked further, the trail offered different vantage points, each more striking than the last. We couldn't resist taking countless photos to capture the beauty of the canyon. Along the way, we exchanged pleasantries and stories with fellow hikers from around the world. There was a sense of camaraderie on the trail.

After descending down to the canyon floor, we crossed the iconic bridge over the mighty Colorado River. The bridge's steel construction was impressive, and the view of the river from the center of the bridge was stunning.

We rested for a few minutes to hydrate and eat some food for energy before making our way to Bright Angel trail for the ascent.

As we started our way back up the trail, I was reminded of the challenging uphill climb that awaited us. The steep incline and the altitude made it difficult, but the memory of the spectacular views kept me going. I took my time, paced myself, and made sure to stay hydrated.

Despite the physical exertion, I was again in awe of the Grand Canyon's natural beauty at every step of the way. The rugged terrain, the unique plant life, and the geological wonders left me amazed. It was a humbling experience to be surrounded by such ancient and imposing landscapes.

Reaching the Bright Angel trailhead was a moment of accomplishment and relief. The experience of hiking down the South Kaibab trail and up Bright Angel was one of the most memorable and transformative moments of my life. And I’m not gonna lie, it was also one of the hardest things I’ve done, physically. It reminded me of the importance of challenging myself, staying present, and immersing myself in the beauty of nature.

Huge thanks to Rodney Bernaldo, Bernardo Duran, Andy Lewis, Jose Martinez, and Dean Patrocinio for the memories. The Grand Canyon is truly a natural wonder and one that I believe made a lasting impact on all of us. Now on to the next!

NFL 2023 Draft

As the most exciting event of the year for football fans, the draft is the time when the future stars of the league are selected and new team dynamics are formed. This year's draft promises to be just as exciting, with some of the most talented college players vying for their chance to become professional football players.

Below is Pete Prisco’s Final NFL mockdraft from cbssports.com:

Answer To Last Week’s Trivia

What is the recommended frequency for strength training exercises to promote muscle growth and strength? 2-3 times per week, with at least 48 hours of rest between sessions for the same muscle groups.

The recommendation for strength training frequency of 2-3 times per week with at least 48 hours of rest between sessions for the same muscle groups is a commonly accepted guideline in the fitness industry and is recommended by various organizations such as the American College of Sports Medicine (ACSM), the National Strength and Conditioning Association (NSCA), and the World Health Organization (WHO).

Trivia Time

What is the term for the physiological response to stress that causes the body to release hormones such as adrenaline and cortisol?

Stay tuned next week for the answer.

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