How To Select Foods/Calculate Calories (Simple Method)

Last week, I again described what the general make up of your meals should consist of. Knowing what to eat has been made easier due the meal plans for abs series that was created in the 2nd quarter of this year. But today, I just wanted to share some other simple tips that will help you along in preparation for those meal plans. And to start turning simple everyday tasks into natural habits. (Looking at you Fitbuzzer Kerry Mckjunkin )

 

How To Calculate Your Calorie Intake (The Simple Formula)

 

You already know that a reduction in calories AND resistance training is the best way to go for rapid fat loss and lean muscle building. The lifestyle diet ebook shows you how to calculate what your calorie intake should be in order to lose fat. But instead of heading back to the lifestyle diet ebook every single time, just to remind yourself of what your daily in take should be, just do this…

 

• Your body weight in pounds x 11

 

• Example: 195 lbs x 11 = 2145 calories

 

Most people who weigh that much AND whose physiques consist of mostly fat and not muscle, would certainly eat more than 2145 calories per day (On a normal day). That’s how one would permanently remain at that weight. Match the drop in calories with a Fit Buzz Strength training program and you WILL begin to look like a super Fitbuzzer within months and build lean mature muscle within 12-16 months instead of 24 months.

I recently mentioned not to over obsess about exact numbers/figures (Especially in regards to the scale) and that’s why the above calculation works well.

1. Because it’s only an estimate of what your calorie intake should be
2. It’s something that you can work out on the fly (Pull out your iPhone and work it out)

Remember, these are just simple things that you can do and don’t take into account other important factors such as ones activity level (Other articles such as this do, or other Fit Buzz programs). This is all in aid to prevent your mind from making things more complicated than they need to be.

Is your progress running at a slowgress pace? Well, understand that slowgress IS the best progress for super long term results… And more importantly, slowgress IS ‘progress’ (If you ACT, then you are ALWAYS producing a result, good or bad. Aim for 1-2lbs fat lost per week)

 

 

Buy More of These Foods In This Order (Carbs)

 

 

The ‘simple’ list

 

Here’s another table from The Guide To Necessary Supplementation ebook. Those Fitbuzzers from the Facebook fan pages would remember this chart. Simply eat more of the carbs on the right.

 

 

By buying your foods in this way, you’ll have the carbs in your kitchen that you should be eating most of the time. Because experience proves time and time again, that if there is food in your kitchen, you WILL eat it.

Of course, nutritional timing is important on the quest to getting lean. And even eating the right kind of carbs at ‘any given time’ on a consistent basis  isn’t an ideal approach to staying lean (at least in the first 2 years of building up lean mature muscle).

You’ll only realistically be ‘in the zone’ (100% strict on diet and intense training) for several weeks at a time. This a lifestyle change. Not a quest to turn you into a robot. So if you are going to slip up every now and again, you might as well do it with the foods that actually benefit you 70-80% of the time. As well as getting that necessary fiber and vitamin C, which you can only really obtain from carb based foods.

 

Note: You will slip up and you should. As being too strict can turn you into that rebellious kid whose parents tried to protect them from the badness of the world, only to rebel and jump further into that badness not realizing the long term consequences. In other words, keeping a diet that’s too clean and tasteless will only make you want to eat more of the bad foods in batches of binges.

 

Buy More of These Foods In This Order (Proteins)

The main thing to consider when buying protein food sources is that you are buying ‘variety’. Some food sources such as rice and beans won’t contain a great amino acid profile on their own, but together they do, which is why you often see them coupled together on main dishes.

 

The ‘simple’ list

 

 

 

Buy More of These Foods In This Order (Fats)

 

Most of you will know that you need to be avoiding trans fatty acids as much as possible (Pop corn, onion rings, donuts). But for the sake of this post, I’ll just describe the order of which food sources (Essential Fatty Acids) that you should be buying most/least of. (EFA’s are worth buying in supplement form. The lucky Fitbuzzers would have had these fed to them in the childhood years by the elders ).

 

The ‘simple’ list

 

 

 

 

 

To conclude

 

The main point of all of the above is to simply prepare you for the kitchen when creating these Fit Buzz (And future) meal plans. Because things won’t be perfect all of the time.

 

- You’ll be tired from work

- Your girlfriend/boyfriend may dump you

- You’ll get depressed/stressed

- Your favorite team may lose

- You’ll have random days of spontaneous fun (Possibly cheat)

- This list is endless

 

Because of this, it’s better to prevent than to detect when things start to go south in regards to how you look and feel. And that starts with the preparation of the foods you store in your kitchen.

Yes, Fit Buzz is your source of daily motivation (I know because of the daily messages ). But for all other times of the day when Fit Buzz isn’t directly present in your life, follow the above.

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