Getting the summer body ready! Macro breakdown!
Well, as summer season is coming it is definitely time to start getting that body ready for summer. Today I will discuss a few great ways to help you reduce fat to get that body rock hard for summer. The main thing that I would like to focus on is calories in vs calories out. You want to hit a caloric deficit to lose weight. You want to slowly reduce your calories and lose about 1-2 lbs. per week with saving as much as muscle as possible. There are 3,500 calories in one pound of body weight, so to hit a deficit by week of at least 3,500 calories you will burn one pound of muscle. The best way to do this is by tracking your calories.
So for a person who weighs 185 has estimated his caloric intake to about 2800 calories, will need to subtract 600 calories so he is consuming 2200 calories. I recommend that you hit a caloric deficit by day of 600 calories so that you lose just a little over 1 lb per week. Your body will quickly realize the deficit and begin to drop weight, I recommend that you consume just about 1.2 – 1.6 grams of protein per pound of weight. One gram of protein will equal out to 4 calories. So for example a person who weights 185 will want to consume 1.2 grams of protein per pound of weight. In mathematical terms: 185 x 1.2 = 222 grams of protein (888 calories). As far as fat I would keep it right around 25% of caloric total (555 calories 1 gram of fat yields 9 calories) which would be right around 60 grams of protein (555/9 = 61 grams). Leaving the remainder of your calories to carbohydrates (757 calories = 189 grams of carbohydrates, 1 gram of carbohydrates equals 4 calories).
So for a great macronutrient break down for fat loss: Protein: 222 grams of protein, Carbohydrates: 189 grams, Fats: 60 grams
You will want to consume your two biggest meals in the morning and after your workout. Then eat vegetables through out the day, as they are very low in calories.
I would also strongly recommend that you drink a lot of BCAA’s (DNA) as they will help retain the muscle that you have. I would also add CLA (Acid) and stack that with Heat. Along, with other protein sources, Quattro would be a great one to add into your regimen as it is best used for post-workout for your 30 minute anabolic period post workout. Cardio may be done 2-4 times per week depending on the amount of weight you want to lose and how well your body is responding to the caloric deficit. You may start at 2 days at about 30 minutes of cardio and increase if needed.
Photo Credit: Josh Wolfe