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THE FLEXIBLE NUTRITION BIBLE Sample Chapter

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CALCULATING YOUR CALORIE REQUIREMENTS FOR YOUR FASTEST FAT LOSS EVER The aim of this free chapter is to show you exactly how to work out how many calories you need to lose fat (or build lean muscle mass.) In the full book, this section is prefaced with sections on diet debunking, and discussion on the science of flexible dieting. Even without reading them though, this chapter should start to make sense to you. Whether you’re well-versed in the practice of calorie counting and have a rough idea of how many you need, or this is a completely new concept to you, these fundamentals are vital to every dieter. If you choose to skip what’s outlined below right at the very start of your journey, you’re making things so much harder right from the start. Get this right though, and you’ll have an easier time losing weight and getting lean than ever before… Here’s the real meat and potatoes part of the book. Myths have been debunked, I’ve dropped a little science and now it’s time to get practical. As I’ve talked about already, achieving your goals with a flexible approach isn’t too difficult, provided you meet your numbers, but how do you find those numbers in the first place?

Step 1: Calories Calories come first and foremost. You can look at specific foods all you like, or concentrate solely on macros, but if your calorie intake isn’t in order, you’ll get nowhere. Calories are king. There are several ways you can calculate your calorie needs. The first is to use a basic equation based on bodyweight. To determine your maintenance calories (i.e. the number of calories you need per day to maintain your weight) the following formula is quickest and easiest –

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Men: Multiply bodyweight in pounds by 13 to 16. Women: Multiply bodyweight in pounds by 11 to 14. What number you pick depends on how active you are. If you’re sedentary and do little to no exercise, then go with the lowest multiplier. If you’re very active on a daily basis and train hard, shoot for the top end. If you’re looking for a slightly more accurate way to calculate BMR you could use the Mifflin St-Jeor Method: Men: BMR = [10 * weight(kg)] + [6.25 x height(cm)] – [5 x age(y)] + 5 Women: BMR = [10 x weight(kg)] + [6.25 x height(cm)] – [5 x age(y)] - 161 Or Katch-McArdle, which is a little more detailed, as it takes lean mass into account. BMR = 370 + [9.79759519 x lean mass (in pounds)] Or go with Alan Aragon’s, taken from his research review. (There’s a link to this at the end of volume 2.) For Men and Women: 25.3 x lean body mass in kg 11.5 x lean body mass in pounds You’ll need to know your lean body mass for this (i.e. your total weight, minus your body fat. This can be calculated by using calipers.) From here, once you’ve essentially calculated how many calories you’d burn were you in a coma, you’ll need to multiply the answer by one of the activity multipliers below. You’ve got two ways of doing this, either by multiplying your number from above by an activity variable, or with an alternative calculation from Aragon’s equation. Average activity variables are: 1.2 = Sedentary (Desk job, and Little Formal Exercise) 1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week) 3

1.5-1.6 = Moderately Active (Moderately daily Activity and Moderate exercise 3-5 days a week) 1.7-1.8 = Very Active (Physically demanding lifestyle and Hard exercise 6-7 days a week) 1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job) Or for the Aragon method: (This is generally more accurate for calculating fat loss calories, so if you use this, then you can skip step 2, and run straight to step 3.) Total Energy Expenditure = Target bodyweight in pounds x (8-10 or 9-11 + average total weekly training hours). Or in kilograms: Total Energy Expenditure = Target bodyweight in kilograms x ((8-10 or 9-11 + average total weekly training hours) * 2.2) You can also adjust this formula to take into account your gender and differences in daily activity levels. If you’re a woman or someone with a sedentary lifestyle, use the “8-10” range. If you’re a man or someone with a more active lifestyle, then use the “9-11” range. This formula also accounts for the intensity of your exercise, including daily movement. Woman or less active person: 8 = low intensity training. 9 = moderate intensity training. 10 = high intensity training. Man or more active person: 9 = low intensity training. 10 = moderate intensity training. 11 = high intensity training. Keep in mind, that the multipliers are fairly generalized, so use common sense when it comes to picking what suits you best. You may fall in between two categories – that’s fine, just pick a suitable number and calculate your starting point.

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It’s Just an Estimate! Don’t worry about what the “best” calorie calculator is. There really isn’t a magic formula, and all you’re doing is finding a starting point – a baseline if you will. Any of the formulas here will give you a sensible guide as to what your calories should start out at, so pick one, go with it, and I’ll talk you through how to tweak it depending on progress in upcoming chapters.

Step 2: Setting the Deficit/ Surplus After you’ve found your maintenance calories using one of the methods above, you then need to tailor this to your goals. To lose fat, we know we need to consume fewer calories than we burn, and to gain mass, we need to consume more than we burn. You’ve got 2 options – either add or subtract a specific number, or a percentage of your maintenance, based on what you wish to achieve. For most people who may only have 5-20 pounds to lose, or someone looking to gain lean muscle mass, subtracting 500 calories for fat loss, or adding 500 calories for muscle gain works well enough. A second option is to add or subtract 10 to 25% of your maintenance. (The higher the percentage, the more aggressive your diet will be. But aggression isn’t always a good thing – I’ll be talking a lot more about this in future chapters.) The advantage here is that your deficit or surplus will be more closely suited to your intake. If you’re a very small female that doesn’t carry a great deal of muscle mass for instance, subtracting 500 calories might not be very practical if it means eating very little from the outset, so in this case it might be wiser to begin by using a percentage. Looking at an example of someone with a maintenance calorie intake of 2,400 calories, they could either shoot for – Fat Loss: 1,900 calories (using the -500 method) or -1,800-2,160 (using the 10-25% method.) Muscle Gain: 2,900 calories (using the +500 method) or 2,640-3,000 (using the 10-25% method.) Again – how you do it doesn’t matter too much – this is JUST a starting point

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To be continued… I know what you’re thinking. Actually, I know you’re thinking one of two things. Either –

“Wow, this sounds so much more practical and rational than any diet I’ve tried before, where do I learn more?” Or you’re thinking –

“Maths? Multiplication? Calorie counting? That all sounds a little complicated.” If you’re in the first camp, you can go here to finally learn how get the body you want eating the foods you love: For those of you in the second group though, let me say – I understand your way of thinking. I used to be exactly the same. I thought calories didn’t count, that all I needed to do was eat clean, and that tracking my food intake would just take far too long. I was wrong. Dead wrong. Through discovering and using flexible dieting (i.e. working out my calories, and then tracking these, along with monitoring my macronutrients – proteins, carbs and fats) I got into the best shape of my life, and manage to maintain this year-round. I’m nothing special though. In fact, all my clients eat this way. Just take a look – Click here to see previous client transformations. There are several huge misconceptions about flexible dieting, the main ones being it takes time, it’s difficult and it doesn’t work. In terms of time, in the book, I talk you through, step-by-step how to easily track your intake in just a few minutes per day. (Plus, the time you’ll save by not having to cook and prep every single boring meal, means you’ll actually gain back time with flexible dieting.) 6

Difficult? Only if you can’t do a few simple sums (the most difficult of which we’ve just gone through anyway) and if your technology skills are worse than that of a 95-year old hermit who’s never used a phone before. Doesn’t work? This is an argument used by those so locked into their false beliefs that dieting has to be difficult that they refuse to believe losing fat can be this easy. If you’re on the fence, you can either – Dismiss this as being yet another diet book that promises so much, but delivers so little, go back to your ways of clean eating, your weight loss shakes and detox diets, realise these don’t work when you can’t stick to them and pile back on body fat, then come back here in a month or two’s time… Or you can make the smart move and invest now. If you do that, my guarantee is that I’ll give you the easiest, most enjoyable, tasty way to diet you’ve ever tried. You’ll lose fat (even get shredded if that’s your goal) and learn how to keep this off, all while eating the foods you love. 'The Flexible Nutrition Bible' will show you how. Click here to buy 'The Flexible Nutrition Bible'.

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Nick Cheadle Fitness © 2016 | All Rights Reserved 8