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JUN 7, 2021
The Ultimate Beginner's Guide to Nutrition
If you want to unlock the secret to longevity and a vibrant, healthy life, you've come to the right place. Amidst the sea of information out there, we'll be your unwavering guide on this journey to optimal health.
Mastering Nutrition: the power of calories
As Robert Urich once said, "A healthy outside starts with a healthy inside." So, get ready to dive deep into the core of nutrition and emerge stronger, more confident, and in complete control of your well-being.
First and foremost, let's talk about the ruler of nutrition - calories. From knowing your current consumption to calculating your macros, we'll equip you with the knowledge to take charge of your body like a true champion.
It's simple:
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- excess calories equal gains
- a deficit means shedding those pounds
- and hitting your daily requirement helps maintain the balance
As a rule of thumb, you're looking at around 2000 calories a day for women, while men should be fueling up with approximately 2600 calories. But remember, we're all unique individuals, so finding your precise requirement is key to conquering your weight goals.
Understanding calorie counting and calculation
Now, you might be wondering, "How do I know how many calories I burn throughout the day?" Easy, just follow this calculation: TDEE = BMR + TEF + EEE + NEAT
Ok, that might be a bit daunting. Let’s break it down. TDEE is the Total Daily Energy Expenditure equation. This is your end goal figure. So, what are the other acronyms?
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BMR (Basal Metabolic Rate)
- The number of calories your body burns as it performs basic functions.
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TEF (Thermic Effect of Eating)
- The amount of energy your body uses to digest, absorb and metabolize your food.
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EEE (Exercise Energy Expenditure)
- The amount of energy expended during complex or continued physical activities.
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NEAT (Non-Exercise Activity Thermogenesis)
- The amount of energy expended by your body through everything that isn’t sleeping, eating or exercising.
Trust us; it's simpler than it sounds. And if you're eager to get precise results, you can use online calorie calculators - though we always say, consider them as a solid foundation.
Keeping you on track
Now that you’re ready to embark on your calorie tracking journey, it’s important to keep a keen eye on every meal and snack. Whether written down with a pen and paper, tracked on a spreadsheet, or logged on your phone, having this data to hand will outline your target calorie count.
From here, any adjustment should be gradual - with any increase or decrease being around 5%-10%. To get the best results, here are three apps we think are worth checking out:
What to expect
Realistic rates of body fat loss per week
| Progress | % Bodyweight | Men | Women |
Exreme | 1.15 % | 2 - 3 lb | 1.6 - 2 lb |
Reasonable | 0.5 % | 1 - 2 lb | 0.8 - 1.6 lb |
Comfortable | < 0.5 % | < 1 lb | < 0.8 lb |
Realistic rates of body muscle gain per month
| Progress | % Bodyweight | Men | Women |
Exreme | 1.15 % | 2 - 3 lb | 1.6 - 2 lb |
Reasonable | 0.5 % | 1 - 2 lb | 0.8 - 1.6 lb |
Comfortable | < 0.5 % | < 1 lb | < 0.8 lb |
The powerful world of macros
Now you're starting to get the hang of things, let's unlock the secrets of macros, fats, carbs, and protein.
- Protein contains 4 calories per gram
- Carbohydrates contain 4 calories per gram
- Fats contain 9 calories per gram
*it’s worth noting that some diets will dictate your macro split. E.g. anyone on a ketogenic diet will need to limit the amount of carbs consumed.
To split your macros like a pro, you should be employing the 20-40-40 rule.
- 20% fat
- 40% carbs
- 40% protein
But to become a real master architect of your nutrition, you need to sculpt your health like an expert. Take someone like John Meadows for example. Here’s a video in which he breaks down macros, macro split, and adjusting to suit your goals.
Different diet types
To better understand your options, let's explore some of the most influential diet trends out there. We'll shed light on Intermittent Fasting, the Ketogenic Diet, Flexatarianism, Paleo, and the growing popularity of the Vegan lifestyle.
Intermittent Fasting
Intermittent Fasting is a juggernaut among diet trends. And it's no wonder why. It's not just about getting in shape, it's about unlocking the hidden health benefits that go beyond. Intermittent Fasting impacts your cells, hormones, and has proven its mettle in improving insulin sensitivity, cellular repair, and even gene expression.
One of the reasons it’s been so widely adopted, is its simplicity. Intermittent Fasting takes the concept of stretching out the time between eating. This can be alternate-day fasting, periodic fasting, or daily time-restricted feeding.
Intermittent Fasting doesn't dictate what you eat, just when you eat.
Ketogenic Diet
Ketogenic, the pinnacle of high-fat, low-carb, moderate-protein mastery. Your goal? Enter the revered state of "ketosis," where fat powers your body like never before. By turning fat into fuel, rather than carbs.
In a sense you can indulge in foods you love, feel satiated, and lose weight at the same time. But it’s no easy feat, and you’ll be in for a challenge. This is because Ketogenic is a radical departure from the norm, but the rewards are evident.
The biggest hurdle is the ‘Keto Flu’ is but once you push through that barrier, you can enjoy the health and weight-loss benefits.
Flexitarian
Flexitarianism is the art of savoring the best of both worlds. A flexible vegetarian diet, welcoming meats in moderation, all while relishing the bounty of veggies and fruits.
You can enjoy your favorite burger or steak, while also nourishing your body with the goodness of plant-based foods. Because a solid balance is crucial. The more plants and less meat you eat, you trigger weight loss and improve your overall health.
Not only that, but it can also decrease the risk of developing cancer and diabetes.
Paleo
Also known as the caveman's diet, the Paleo diet resurrects the habits of our ancestors from the Palaeolithic era. This is based on what could be hunted for and foraged such as meats, nuts, vegetables, and fish.
It’s a true celebration of unprocessed, pure nourishment by ditching sugar, trans fats, and processed foods. As well as a powerful way to sculpt your physique thanks to a diet that’s low in carbs and high in protein.
Vegan
Veganism is on the rise for ethical, environmental and health-driven reasons. But can cutting out all animal-based foods (meats, dairy, eggs, etc), give you the right results?
Done correctly, there are several health benefits such as weight loss, lower blood sugar levels, and improved kidney function. But tread wisely - strategic planning and thoughtful supplementation will be necessary to ensure you thrive on this plant-powered path, and don’t miss out on vital nutritional vitamins you would get from a diet with animal-based products.
Getting influenced
A long-time friend of PROMiXX, Daniel has years of experience sculpting people as both a 1-1 and online PT. His knowledge of Keto is second to none, so if you are looking for getting into shape or get a better insight into the Keto diet, Daniel should be your first port of call.
Matt trains hard and eats an inordinate amount of calories. Famous for his charm, humour, huge calorie challenges, Matt follows the “If It Fit Your Macros” diet.
Mike’s passion for health and fitness comes across in his YouTube videos. He has a huge catalogue of training and diet videos that will get your heart pounding and the sweat pouring.
John is a former IFBB Pro. His years of training and coaching others is a clear passion of his. He creates regular content that discusses in-depth nutrition and exercise routines in a clear and engaging way.
Powering up with protein
And finally, let's talk about supplements, because even champions need that extra edge.
Power up with Protein - essential for strength, muscle, and recovery. Whether it's Whey or Plant protein, these supplements have got your back. Then, there's Creatine, a true legend among supplements, boosting your athletic performance, brain function, and overall vitality.
But why stop there? Multivitamins are the fuel for your body's engine, supporting your nutrient levels and overall function. And don't forget the Essential Amino Acids (EAAs) - the secret to muscle repair and recovery, perfect for your intense workout days.
Before we wrap up, we've got a treat for you - a muscle-building diet tips video by Ryan Humiston. His expertise will elevate your nutrition game and set you on the path to greatness.
The right tools for the job
Take charge of your health and transform your life with cutting-edge drinkware and appliances that will give you the edge. See how the PURSUIT, PRO ELECTRIC SHAKER BOTTLE and MiiXR X7 can be worked into your routine to unlock your true potential.
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Written by Matthew Stogdon
Matt is a seasoned writer with 20 years of experience, leveraging understanding of fitness as a former rugby player and his insight from covering contact sports.
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