Posted by Tony Montgomery under Diet  Weight Loss  Nutrition  on Nov 11 2015

To continue you on with the back to the basics series, the next step to creating a diet that works for you is to figure out how to breakdown the macro’s for your diet and to learn exactly what they do for you. In the first article http://tmnutrition.net/2015/11/back-to-the-basics-calories we laid down the ground work to a successful diet with the importance of calories and how to find the right amount for your goals. Now we plug in the macro’s per meal to get you to your desired goals, but before we do that you need to know exactly the benefits of each macro and how to incorporate them into your day.

 

You have your three macronutrients which are fat, carbohydrates, and proteins. First lets discuss the building blocks of muscle, protein. Proteins are the building block of muscle growth and repair so after a hard workout protein breaks down into amino acids and begin the repair process so you can make it back the next day and kill your next workout. Protein also has the highest thermogenic effect on the body meaning it burns the most calories of all the macros when you consume it. Protein is also great at keeping you satiated/full longer. So as you can see protein is crucial for successful dieting it not only helps you keep on your muscle, but it also plays a huge role in burning calories and keeping you full all things that will help any dieter stay sane. For every gram of protein you consume it equates to 4 calories.



 

The next 2 macros have a bad rap to them from one extreme to the next, you have one idea that carbs will make you fat and should be avoided at all cost and on the other side you have fats are bad for you and should be avoided at all costs. Both play a huge role in the human body and neither one should be neglected in a diet.

 

The first one we shall talk about is fats and fats are great at regulating hormones such as testosterone, thyroid, and others, they also help suppress hunger as you diet which is crucial to staying on track. Fats are also good at keeping you fuller longer, reduces cortisol levels, provides energy, and assist in the body functioning properly. It also helps with insulin sensitivity and cardiovascular health. Fats are extremely important while dieting, naturally as you go into a calorie deficit your testosterone and other hormones down regulate so the fats will keep your endocrine system healthier. It also helps with joint pain which will come as you get leaner. For every gram of fat you consume it equates to 9 calories.



 

Now onto the carbs that will of course make you fat. Carbs give you energy and replenishes your used glycogen stores which help transport a lot of your protein and other micronutrients such as vitamins and minerals to keep your body functioning at a high level. Carbs will help with the restoration of glycogen stores that have been depleted due to intense workouts. Carbs are also the most metabolic nutrient we eat. The are a key macro nutrient for a diet as it is protein sparing so it will help preserve size and give you energy around your workouts.  For every gram of carbohydrates you consume it equates to 4 calories.



 

Now obviously when you’re trying to lose weight you will have to manipulate the macros to get the calories down, but you don’t want to completely cut out an entire macronutrient for and extended period of time. An easy way to look at it is on days you train you can increase carbs and lower fats and on the days off from training you don’t need as many carbs so you cut out some carbs and raise fats a bit, but keeping in mind you still need to be in a calorie deficit to lose weight.

 

I hope this shows you why all the macronutrients are important to body composition and performance. Try to manipulate your macros to fit your activity level and to time most of your carbs around your workout and fats further away from them. Drop carbs on days off but never drop a macro out completely for an extended period of time.

Posted by Tony Montgomery under General  Diet  Weight Loss  Nutrition  on Nov 04 2015

I am starting this series of back to the basics to simplify all the information thats out there on nutrition. There is so much information out there and new studies are coming out all the time. All this is great but sometimes it can get a little overwhelming and people spend way to much time reading instead of just starting. Knowledge is great so I definitely recommend reading what you can and learning from the people who have been there and done that but the best advice I can give you is just get started and make adjustments as you go. 

 

First things first lets cover the most important part of every diet, calorie consumption. Simply put if you want to lose weight than you need to eat less calories than you are burning. So basically you need to be in a calorie deficit, there are two ways to do this. You can either exercise more to burn off calories or eat less. If you combine the two, exercise and a proper diet, the results will be that much better. So first you need to figure out how many calories you need to consume to maintain weight. This is called your resting metabolic rate and to calculate that you need to multiply your bodyweight by 12. Now this is just a very general rule of thumb if you have a physically active job than you multiply it by 15. Everyone is different but this will give you a decent base plan to follow. If you want more info on how to set up your diet check out this article I wrote a while back. https://tmnutrition.net/2014/09/diet-guidelines-to-get-you-started

 


Most if not all nutritionist will echo these sentiments, the thing that causes confusion is a calorie just a calorie. Meaning as long as you are in a deficit you will lose weight so if your diet consist of milk and pop tarts you will still lose weight just the same if it was rice and chicken. Science will say yes that is an accurate statement and I will have to tend to agree with this you will lose weight but will it improve performance or body composition I say no. A calorie is just a calorie is great guide for the general population of people who are looking for an easier route to lose some weight, but for athletes our serious fitness enthusiast a calorie is not just a calorie and the ones you consume do make a huge difference.

 

Calories are derived from foods of our three macros that give our bodies fuel for our everyday lives. This includes brain function, awareness, body performance, and just all of our everyday occurrences. So with that being said I will have to say common sense will tell you the better you eat the better everything else will perform. We’ve all heard the car analogy and it rings true, our bodies as athletes are high performance machines like a Ferrari and if you want your Ferrari to perform with all cylinders? Yes of course you do so you don’t put cheap oil and cheap gas in it you put the expensive stuff in it. Our bodies are the same way, the more nutrient dense food you feed it the better it performs. Foods that are more than just processed sugars, foods with vitamins and minerals in them, foods that have more complex carbs and better nutrient profiles. So yes a calorie is a calories but if you feed it with the best food it will perform day to day at a high level. If you’re performing at a high level you will burn more calories throughout the workout, you will increase muscle size and endurance, and increase strength. Good calories will also help with recovery so you can workout harder and more often throughout the week. You want to emphasis good quality food to get good quality muscle size and weight loss. 

 

Just a basic overview into calories for weight loss and weight gain. Key take aways are eat whole quality foods over processed junk, calories are calories but to take your body to the next level you need to pay attention to the foods you eat, be consistent week to week and make small adjustments in calories when you hit a plateau. Over the next 3 weeks I will be going over the 3 macros protein, fats, and carbs and explain the value of each one.

Posted by Tony Montgomery under Diet  Training  Nutrition  on Oct 17 2015

Offseason a time to try new things make big improvements and shock the world!! Or a time to get fat, become lazy and to under perform!! Which route you choose is up to you but I guarantee only one will bring a desirable ending. From an athletes perspective this is the time to add some good quality size, maintain a certain level of condition and to improve the parts you need to in order to bring a better package to the stage. Far to often though people underutilize this time and eat like crap find excuses to miss workouts and inevitably find themselves in a hole they can't dig themselves out of. It all comes down to having a solid game plan in tact and a desire to get better. You can't just be laser focused only during a prep you have to be on it all day everyday in order to keep up with the best of the best.



Every competitor who steps on that stage has aspirations of becoming a pro, but when you turn pro at 23 years old there is a lot of pressure to see what you are going to do next. This pressure can crush people or they can thrive off of it and use it for fuel. How you react to that will say a lot about how far you can take things on your path because bodybuilding is definitely a sport that requires confidence and the ability to thrive under pressure. So 4 months after winning her Pro card Kaylie is working hard on bringing a better package to her Pro debut, one that will be her best to date. 

 

As athletes we know that the hour or two spent in the gym is a small portion of the day but it is a large portion of what makes you great. That ability to get in there day in and day and push your body to its threshold is a hard task. For Kaylie we back off cardio for while and have her bumping her training up to 6-7 days per week. Her rotation looks like this:

Sun- Shoulders

Mon- Back and Hamstrings

Tues- Chest Heavy

Weds- Legs Volume

Thurs- Chest/Shoulders Volume

Fri- Legs Heavy

Sat- Back

 

Trying to let her workouts and food do the work and allow her to grow and bring up the body parts she needs to to make an impact at her debut. As far as diet goes we needed to get her metabolism normalized and her body for that matter, a long prep can take a lot out of you and do some crazy things to your body. So having her do a carb cycling approach while slowly bumping up calories and after 4 months she has made some solid improvements. So for the next 4-8 weeks we are doing a mini cut to get her to lean out a bit and resynthesizes her insulin and really to see how her body adapts to a different dieting approach she’s not use to. After this mini diet it will allow us to see how well it works and allow us to gauge a good time frame for her Pro debut. I’ll be posting videos as much as possible of her journey on my page so make sure you check it out and also be sure to follow her on IG @kayliebaby_ifbbpro

Posted by Tony Montgomery under Diet  Nutrition  on Sep 28 2015

It seems like we’ve done this before but I just wanted to cover some of the ins and outs of why I do my weight gain phases the way I do. Not only do I do a cyclic approach by time duration, meaning I bulk for 3-4 months before I do a mini cut and I also do a cyclic approach for my training and non training days. This is where I rotate bet high carb low fat days and higher fat low carb days. I’ll briefly explain he benefits of both and how to affectively pull it off so you don’t become sloppy in the off season or bulking season. Here is an article of bulking up

 

https://tmnutrition.net/2015/04/the-bulk-up

 

So what is cyclic bulking and why is it so effective? Cyclic bulking is great to utilize if you have an extended off season where you are trying to gain weight but still maintain a healthy level of body fat and to help regulate hormones and insulin levels. We’ve all tried to put on weight, to get huge and if you’ve done it long enough you know there gets to a point where you start to get fatter and fatter. Instead of adding good quality size you get fluffier and you start to lose the ability to get a good pump and your energy levels start to decrease even though calories are high. This is a clear sign that you have become somewhat insulin resistant and instead of your body utilizing all these nutrients it will start to just store them as fat. So before this occurs, everybody is different so it will take some trial and error, you do a mini diet for 3-4 weeks that will allow you to drop some unwanted weight but most importantly it will help with your insulin sensitivity. The higher the sensitivity the more receptive your body will be to absorb and utilize your nutrients to help build muscle. Here is an article I wrote about mini diets:

 

https://tmnutrition.net/2015/07/mini-diets-pros-vs-cons

 

Another great way to prolong the muscle gains is to do cyclic dieting or carb cycling. Where you have high carb low fat meals on training days and higher fat low carbs on non training days. This does the same thing to help keep insulin sensitivity high but it is done on a day to day basis instead of months at a time. This will allow you to prolong your bulk without having to do mini cuts as often. The key here is we are still trying to gain weight, so both days need to be in a calorie surplus. Even on your non training days you need to be eating above maintenance levels in order to continue growing. What i like to do is keep my low carb days right at or slightly above maintenance levels and have a pretty significant surplus on training days. During your higher carb days a strategy that will help is to have the majority of your carbs 2 meals before and 2 meals after your workout and to have a good peri workout drink during training that has a mix or simple carbs and whey protein to ensure recovery and growth.

Check out TM Nutrition Client Milton Dames, what a bad bulking diet looks like and what we were able to do through cyclic bulking. Both pics same weight!!
 

I hope this post and the post linked up will help you with your offseason and as always if you have any questions feel free to comment below or email me.

Posted by Tony Montgomery under General  Diet  Weight Loss  Nutrition  Video  on Sep 13 2015

Did a little Instagram Q&A with our newest coach at TM Nutrition Desiree Morgan. Topics covered are water cutting and magnesium citrate. Our go to pre and post workout meals. How long after a workout should you eat if peri workout nutrition is on point and what kind of cardio you should do first thing in the morning.



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