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 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.


Posted by Tony Montgomery under Diet  Weight Loss  Nutrition  Video  on Aug 25 2015

What's up guys, just bringing you week 3 highlights of training. Sitting at 10 weeks and bodyweight is at 230lbs so everything is on point!! Also in this video I go over some basic concepts of nutrient timing. I go in depth a bit on peri-workout nutrition. I'm working on a website as we speak and once it's up i will be doing some detailed articles on all the topics I cover plus any questions you guys may have so feel free to ask any all questions.
 

Posted by Tony Montgomery under Weight Lifting  Weight Loss  Video  on Aug 25 2015

Week 4 of training went great, a lot of good sessions and weight is on point. Speaking of weight I decided to discuss how i like to cut weight effectively for a meet. Because let's face it even if I tell you not to you will anyways so I might as well lead you in the right direction.

Posted by Tony Montgomery under Diet  Weight Loss  Nutrition  on Aug 21 2015

Strength through Nutrition:
A Guideline to Nutrition for Strength Athletes
 
What used to be a forgotten endeavor nutrition in powerlifting is on the rise. Thanks to the emergence of raw lifting and lifters like Dan Green, KK,Jimmie Pacifico and others who’s physique is matched by their strength nutrition has once again become a priority to lifters. With the wealth of information and all the state of the art high tech diets out there now it can be extremely confusing on where to start. So I just want to give you a guideline to get you going and that you can manipulate on your own depending on your goals. Being able to manipulate your diet and to know why is by far the most integral part of building a successful one. A lot of people can get started but where do you go from there??
 
Let’s begin with why proper nutrition is important for strength athletics. It provides you with the much needed energy to get you through tough workouts, it will allow you to optimize your potential in your given weight class, it provides you with the ability to properly recovery from intense workouts, and it keeps you healthy and alive, and if done properly will get you strong and lean.
 
Food gives you energy we all know that and hopefully by now you know that if you eat X amount of calories you’ll gain weight and X amount you’ll lose weight. What you may not know is how to put the meals together and how to add and take out macro’s to meet your needs. Let’s break this down into simple terms:
200lbs male trying to maintain his weight, will need to consume 2000 calories a day to stay at that weight. If it’s a training day you’ll add extra carbs and fats, if it’s an off day I take out all carbs ( calm down I’ll explain this later), protein will always stay the same. I like to do everything close to same percentages so keeping things close to 30-40%. Protein is 1g per lbs so that’s what I go to first, if you’re trying to gain weight set your protein intake at said weight but be realistic if you are 200lbs don’t set your protein limit at 300lbs because that’s what you want to be. Think about where you’ll be in 2-3 months.
Pro- 200g- 4kcals per gram so 800kcals give or take
Subtract that from the 2000 and you’re left with 1200kcals to sort through, to make it as simple as possible let’s just divide them equally, but keep in mind on training days we will add carbs and drop some fat and vice versa on non training days.
Fats- 66g- 9kcals per gram so 600kcals
Carbs-150g- 4kcals per gram so 600kcals
 
So there is a very basic set up to maintain weight for you, in my next article I’ll go into what to do on training days and non training days. Now let’s go into why we set up diets this way.
 
In strength sports you can’t neglect any of the macro’s in your diet to optimize your performance you need them all.
 
 
Protein is your building block for muscle
 
Carbs provide you with glycogen replenishment
 
Fats help optimize your hormone production 


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